HLM 3x Full Body

3-day full-body workout program designed to hit every major muscle group twice per week while staying within 85-90 minutes per session, ensuring adequate volume (10-20 weekly sets) and recovery. Each workout focuses on compound lifts with accessory work to round out muscle development.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Pull-Up (Bodyweight)

Squat (Barbell)

Stiff Leg Deadlift

Seated Overhead Press (Barbell)

Bicep Curl (EZ Bar)

Dip (Bodyweight)

Standing Calf Raise

Pec Deck (Machine)

Lat Pulldown

Leg Extension

Leg Curl

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Cable Crunch

Incline Bench Press (Dumbbell)

Dumbbell Row

Leg Press

Glute Bridge (Dumbbell)

Seated Overhead Press (Dumbbell)

Bicep Curl (Machine)

Overhead Tricep Extension (Cable)

Chin-Up (Weighted)

Goblet Squat

Romanian Deadlift (Dumbbell)

Face Pull

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Overhead Press (Barbell)

Chin-Up (Bodyweight)

Shrug (Dumbbell)

Bicep Curl (Dumbbell)

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