Full Body Workout: 3-Day Plan
Bulking
Beginner
None
Plan Details
The Full Body Workout: 3-Day Plan routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Three full-body sessions a week on non-consecutive days. Each day leads with a different heavy lift: squat and bench (A), pull-up and military press (B), deadlift (C). Mon: Day A: Squat and Bench Wed: Day B: Pull-Up and Press Fri: Day C: Deadlift Reps shown are the bottom of each range. Stop most sets about 2 reps short of failure, and add weight when every set reaches the top of its rep range. Full guide: jefit.com/blog/full-body-workout-plan
Routine detail
Mon
Day A: Squat and Bench
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Wed
Day B: Pull-Up and Press
Est. 0 min
6 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Fri
Day C: Deadlift
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
