Loading...
My Custom 3 Day Full Body Program
General
Advanced
Machine strength
Plan Details
The My Custom 3 Day Full Body Program routine by eugeneheelee is a 11 day workout plan. It is an advanced level plan to achieve general fitness goals.
Customized 3 Day Full Body Program: 3 Macrocycles Lasting for 6 Weeks + 1 Week Deload Macrocycle 1: 3-4 Sets for 10-12 Reps M/W/F - RIR 8-9 Macrocycle 2: 3-4 Sets for 6-8 Reps M/W/F - RIR 8-9 Macrocycle 3: 3-4 Sets for 3-5 Reps M/W/F - RIR 8-9 Week 1: A1/B/A2; Week 2: B/A1/B Week 3: A2/B/A1; Week 4: B/A2/B Week 5: B/A1/B; Week 6: A2/B/A1 Week 7 - Deload Monday and Thursday: 2 Workouts For Squats and Deadlifts Ramp Up RIR: 1st Set- 5 reps RIR 4 2nd Set- 5 reps RIR 3 3rd, 4th, 5th, 6th Sets - 5 reps RIR 2 For 1st week go up to 6x5 sets; 2nd week lower to 5x5 sets; 3rd week lower to 4x5 sets; 4th week lower to 3x5 sets; 5th week lower to 3x4 sets; 6th week lower to 3x3 top set
Routine detail
Mon
Workout A2 Four Sets for 10-12 Reps M/W/F - RIR 8-9
Est. 100 min
8 exercises
Barbell Deep Squat
6 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Mon
Workout A1 Four Sets for 10-12 Reps M/W/F - RIR 8-9
Est. 95 min
8 exercises
Barbell Deep Squat
6 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Mon
Workout B Four Sets for 10-12 Reps M/W/F - RIR 8-9
Est. 86 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Pull-Up
5 Sets x 6 Reps
Dip
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Mon
Workout Deload 1 Week 7
Est. 90 min
9 exercises
Barbell Deep Squat
3 Sets x 16 Reps
Barbell Incline Bench Press
3 Sets x 16 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 16 Reps
Barbell Upright Row
3 Sets x 16 Reps
Barbell Curl
3 Sets x 16 Reps
Dip
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 16 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Plank
3 Sets
Wed
Workout B Four Sets for 10-12 Reps M/W/F - RIR 8-9
Est. 86 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Pull-Up
5 Sets x 6 Reps
Dip
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Wed
Workout A2 Four Sets for 10-12 Reps M/W/F - RIR 8-9
Est. 100 min
8 exercises
Barbell Deep Squat
6 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Wed
Workout A1 Four Sets for 10-12 Reps M/W/F - RIR 8-9
Est. 94 min
8 exercises
Barbell Deep Squat
6 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Thu
Workout Deload 2 Week 7
Est. 84 min
8 exercises
Dumbbell Walking Lunge
3 Sets x 16 Reps
Dumbbell Bench Press
3 Sets x 16 Reps
Barbell Bent-Over Row
3 Sets x 16 Reps
Barbell Military Press
3 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Cable Shoulder Extension
3 Sets x 16 Reps
Machine Seated Leg Curl
3 Sets x 16 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Fri
Workout A2 Four Sets for 10-12 Reps M/W/F - RIR 8-9
Est. 95 min
8 exercises
Barbell Deep Squat
6 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Fri
Workout A1 Four Sets for 10-12 Reps M/W/F - RIR 8-9
Est. 100 min
8 exercises
Barbell Deep Squat
6 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Fri
Workout B Four Sets for 10-12 Reps M/W/F - RIR 8-9
Est. 88 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Pull-Up
5 Sets x 6 Reps
Dip
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
