Categories3 Day

3 Day: Upper, Lower, Full

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(Download Workout Program)

Day 1: Upper Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, neck circles)

Strength Training:

  1. Barbell Bench Press: 3 sets of 8-10 reps
  2. Pull-ups: 3 sets of 8-10 reps (or assisted pull-ups or lat pulldowns if needed)
  3. Seated Dumbbell Shoulder Press: 3 sets of 8-10 reps
  4. Bent-over Barbell Rows: 3 sets of 8-10 reps
  5. Dumbbell Curls: 3 sets of 10-12 reps
  6. Skull Crushers: 3 sets of 10-12 reps
  7. Plank: 3 sets of 30-60 seconds

Cool-down:

  1. Static stretches (e.g. chest stretch, triceps stretch, shoulder stretch)

Day 2: Lower Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. leg swings, lunges, hip circles)

Strength Training:

  1. Barbell Back Squat: 3 sets of 8-10 reps
  2. Romanian Deadlift: 3 sets of 8-10 reps
  3. Leg Press: 3 sets of 10-12 reps
  4. Calf Raises: 3 sets of 12-15 reps
  5. Hanging Leg Raises: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, hip flexor stretch)

Day 3: Full Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Deadlift: 3 sets of 8-10 reps
  2. Dumbbell Lunges: 3 sets of 8-10 reps per leg
  3. Pull-ups: 3 sets of 8-10 reps (or assisted pull-ups or lat pulldowns if needed)
  4. Barbell Bench Press: 3 sets of 8-10 reps
  5. Seated Dumbbell Shoulder Press: 3 sets of 8-10 reps
  6. Barbell Curls: 3 sets of 10-12 reps
  7. Skull Crushers: 3 sets of 10-12 reps
  8. Plank: 3 sets of 30-60 seconds

Cool-down:

  1. Static stretches (e.g. chest stretch, triceps stretch, shoulder stretch, hamstring stretch)

Notes:

Increase the weight gradually over time as you get stronger and aim to reach failure on the last rep of each set.

Rest for 1-2 minutes between sets and exercises.

It’s recommended to alternate the days to give your muscles time to rest and recover.

Make sure to follow a healthy diet, get enough sleep, and stay hydrated to support your muscle-building goals.