3-Day Full Body Training Plan
General
Beginner
Barbell
Plan Details
The 3-Day Full Body Training Plan 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. There are three days of training for 6-8 weeks or depending what your needs are. This is a general strength & conditioning plan that should be followed up with more of a bulking program. Each session is 45-75 minutes long and offers 6-8 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. 53 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Wed
Workout 2
Est. 53 min
7 exercises
Barbell Bulgarian Split Squat
3 Sets x 8,6,6 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12,10,8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 15,12,12 Reps
Sat
Workout 3
Est. 85 min
9 exercises
Barbell Bench Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8,8,6,6 Reps
Barbell Bench Press
4 Sets x 8,8,6,6 Reps
Barbell Military Press (Seated)
4 Sets x 8,8,6,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Weighted Decline Rotation
3 Sets x 12,10,10 Reps
