Workout Routine

Free

3 Day Full Body

by villain

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Atleast 1 day rest after every workout day. Highly suggest an energy drink through exercies as these will be very fatiguing. A. and B. followed by an excersice stands for Superset. AMRAP is for as many reps as possible, partial reps are fine at end. Cluster set is to choose a comfortable weight that is able to be repped for atleast 10 reps, use that weight and do 3-5 reps with 10-15 second rest inbetween for 3-5 minutes. Paused is pausing at the bottom for a second then exploding back up. As for progression, once the highest rep count is reached for 2 sets, weight must go up, Try not to exceed rep count. You may go up in weight if you are repping very close to highest rep count. REMEMBER: Quality over quantity, keep form clean throughout every rep. Controlled full stretch on the way down and explosive on the way up. Add in Ab work whenever though day, 2-3 sets, AMRAP of a decline sit up or leg raise.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

DAY 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
15
150 sec
3
–
–
15
150 sec

squat

3×15

Seated Leg Press Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Seated Leg Press Machine

2×10

back extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

back extension

2×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

calf raise

4×15

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Pec Deck

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lat pulldown

3×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

bench press

2×12

A. Rope Pressdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12
0 sec

A. Rope Pressdown

3×12

B. Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

B. Hammer Curl

3×12

Cluster Set Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
999
0 sec

Cluster Set Lateral Raise

1×999

DAY 2

A. Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12
0 sec

A. Seated Leg Curl

3×12

B. Sissy Squat

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec

B. Sissy Squat

3×20

Dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Dip

2×15

Chin-Up

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec

Chin-Up

2×12

A. Straight bar Pressdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12
0 sec

A. Straight bar Pressdown

3×12

B. Cable wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

B. Cable wrist curl

3×12

A. Incline Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12
0 sec

A. Incline Curl

3×12

B. French Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

B. French Press

2×10

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Reverse Pec Deck

3×12

DAY 3

Paused Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec
3
–
–
15
180 sec

Paused Squat

3×15

Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

Romanian Deadlift

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

incline bench press

3×8

Slow and controlled Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Slow and controlled Lat Pulldown

3×12

A. EZ Bar skullcrusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec

A. EZ Bar skullcrusher

3×10

B. Standing Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

B. Standing Curl

3×12

A. Push Up

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

A. Push Up

3×12

B. Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

B. Calf Raise

3×15