Full Body 3x

by Jon P.

1 athletes joined

Program Description

Full Body 3x/wk. Power, strength

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 19, 2025 03:49
Last Edited
Feb 20, 2025 01:08

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

5

5 reps

-

2

Squat (Barbell)

5

5 reps

-

3

Bent Over Row (Barbell)

5

5 reps

-

4A

Bicep Curl (Barbell)

2

9 reps

-

4B

Skull Crusher (Barbell)

1

1

10 reps

10 reps

-

-

Day 1

1

Bench Press (Barbell)

5

5 reps

-

2

Squat (Barbell)

5

5 reps

-

3

Bent Over Row (Barbell)

5

5 reps

-

4A

Bicep Curl (Barbell)

2

9 reps

-

4B

Skull Crusher (Barbell)

1

1

10 reps

10 reps

-

-

Day 1

1

Bench Press (Barbell)

5

5 reps

-

2

Squat (Barbell)

5

5 reps

-

3

Bent Over Row (Barbell)

5

5 reps

-

4A

Bicep Curl (Barbell)

2

9 reps

-

4B

Skull Crusher (Barbell)

1

1

10 reps

10 reps

-

-

Day 2

1

Clean (Barbell)

3

2

5 reps

3 reps

-

-

2

Seated Overhead Press (Dumbbell)

2

10 reps

-

3

Deadlift (Barbell)

3

5 reps

-

4A

Lateral Raise (Dumbbell)

2

10 reps

-

4B

Standing Calf Raise

2

10 reps

-

Day 2

1

Clean (Barbell)

3

2

5 reps

3 reps

-

-

2

Seated Overhead Press (Dumbbell)

2

10 reps

-

3

Deadlift (Barbell)

3

5 reps

-

4A

Lateral Raise (Dumbbell)

2

10 reps

-

4B

Standing Calf Raise

2

10 reps

-

Day 2

1

Clean (Barbell)

3

2

5 reps

3 reps

-

-

2

Seated Overhead Press (Dumbbell)

2

10 reps

-

3

Deadlift (Barbell)

3

5 reps

-

4A

Lateral Raise (Dumbbell)

2

10 reps

-

4B

Standing Calf Raise

2

10 reps

-

Day 3

1

Bench Press (Barbell)

2

3

5 reps

3 reps

-

-

2

Pull-Up (Bodyweight)

3

5 reps

-

3

Squat (Barbell)

5

4 reps

-

4

Bent Over Row (Barbell)

4

4 reps

-

5A

Bicep Curl (Dumbbell)

2

10 reps

-

5B

Tricep Pushdown (Cable)

2

10 reps

-

Day 3

1

Bench Press (Barbell)

2

3

5 reps

3 reps

-

-

2

Pull-Up (Bodyweight)

3

5 reps

-

3

Squat (Barbell)

5

4 reps

-

4

Bent Over Row (Barbell)

4

4 reps

-

5A

Bicep Curl (Dumbbell)

2

10 reps

-

5B

Tricep Pushdown (Cable)

2

10 reps

-

Day 3

1

Bench Press (Barbell)

2

3

5 reps

3 reps

-

-

2

Pull-Up (Bodyweight)

3

5 reps

-

3

Squat (Barbell)

5

4 reps

-

4

Bent Over Row (Barbell)

4

4 reps

-

5A

Bicep Curl (Dumbbell)

2

10 reps

-

5B

Tricep Pushdown (Cable)

2

10 reps

-

Day 1

1

Bench Press (Barbell)

5 Sets

5 Reps

-

2

Squat (Barbell)

5 Sets

5 Reps

-

3

Bent Over Row (Barbell)

5 Sets

5 Reps

-

4A

Bicep Curl (Barbell)

2 Sets

9 Reps

-

4B

Skull Crusher (Barbell)

1 Set

1 Set

10 Reps

10 Reps

-

-

Day 2

1

Clean (Barbell)

3 Sets

2 Sets

5 Reps

3 Reps

-

-

2

Seated Overhead Press (Dumbbell)

2 Sets

10 Reps

-

3

Deadlift (Barbell)

3 Sets

5 Reps

-

4A

Lateral Raise (Dumbbell)

2 Sets

10 Reps

-

4B

Standing Calf Raise

2 Sets

10 Reps

-

Day 3

1

Bench Press (Barbell)

2 Sets

3 Sets

5 Reps

3 Reps

-

-

2

Pull-Up (Bodyweight)

3 Sets

5 Reps

-

3

Squat (Barbell)

5 Sets

4 Reps

-

4

Bent Over Row (Barbell)

4 Sets

4 Reps

-

5A

Bicep Curl (Dumbbell)

2 Sets

10 Reps

-

5B

Tricep Pushdown (Cable)

2 Sets

10 Reps

-