JO 3 Day Full Body

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this 3 day full body workout that helps you train for both!

Legs 8 exercises, 0 min

Barbell Squat	5x5 reps	rest: 180s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Bent-Over Row	43x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Barbell Tricep Extension	3x10 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Plank	5x8 reps • 20s	rest: 60s

Chest 9 exercises, 0 min

Back 9 exercises, 0 min

Cable Seated Row	5x5 reps	rest: 180s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dual Cable Triceps Extension	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Plank	5x8 reps • 20s	rest: 60s