Full Body Training Plan (3-days)

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a great home or gym strength training program for beginners or even an intermediate level user. This is a phase 2 plan which is an off shoot of a previous program we built. There are three days of training for 6 weeks or depending what your needs are. This is a general strength and conditioning plan that should be followed up with more of a bulking program. Each session is 60-75 minutes long and offers 7-8 exercises, 3-4 sets per exercise. Each session starts with leg work and ends with 3 sets of core.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Thursday
Saturday

Workout 1 8 exercises, 1 hr 11 mins

Barbell Squat	3x8 reps	rest: 120s
Barbell Deadlift	3x8 reps	rest: 120s
Barbell Bent-Over Row	3x12,10,8 reps	rest: 90s
Barbell Bench Press	3x12,10,8 reps	rest: 120s
Barbell Military Press (Seated)	3x8 reps	rest: 120s
Barbell Curl	3x12,10,8 reps	rest: 90s
Weighted Tricep Dip	3x8,6,6 reps	rest: 90s
Weight Plate Rotation	2x18 reps	rest: 60s

Workout 2 7 exercises, 1 hr 1 min

Barbell Bulgarian Split Squat	3x8,6,6 reps	rest: 75s
Dumbbell One-Arm Row	3x12 reps	rest: 75s
Dumbbell Bench Press	3x12 reps	rest: 90s
Barbell Rear Press	3x8 reps	rest: 90s
Barbell Bicep Curl (Wide Grip)	3x12 reps	rest: 90s
Weighted Tricep Dip	3x10,8,6 reps	rest: 90s
Weighted Crunch	3x20,15,12 reps	rest: 60s

Workout 3 7 exercises, 1 hr 13 mins

Barbell Bench Squat	4x8 reps	rest: 90s
Barbell Deadlift	4x6 reps	rest: 120s
Barbell Military Press (Seated)	4x8 reps	rest: 120s
Barbell Incline Bench Press	4x8 reps	rest: 120s
Dumbbell Concentration Curl	4x12 reps	rest: 75s
Weighted Tricep Dip	3x8 reps	rest: 90s
Weighted Decline Rotation	2x15 reps	rest: 60s