My Custom 3 Day Full Body Program

Plan Details

The My Custom 3 Day Full Body Program routine by eugeneheelee is a 11 day workout plan. It is a advanced level plan to achieve general fitness goals.

Plan Description

Customized 3 Day Full Body Program: 3 Macrocycles Lasting for 6 Weeks + 1 Week Deload Macrocycle ... Read More

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