Loading...
Full Body Training Plan (3-days)
General
Beginner
None
Plan Details
The Full Body Training Plan (3-days) routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
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
Routine detail
Mon
Workout 1
Est. 72 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Weighted Tricep Dip
3 Sets x 8,6,6 Reps
Weight Plate Rotation
2 Sets x 18 Reps
Thu
Workout 2
Est. 61 min
7 exercises
Barbell Bulgarian Split Squat
3 Sets x 8,6,6 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Rear Press
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 10,8,6 Reps
Weighted Crunch
3 Sets x 20,15,12 Reps
Sat
Workout 3
Est. 73 min
7 exercises
Barbell Bench Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Military Press (Seated)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Weighted Decline Rotation
2 Sets x 15 Reps
