Workout Routine

Free

3 days full body 2025

by lowbudgetarnold

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Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Day 1

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Incline DB bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Romanian Deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Day 2

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Arnold Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

bicep curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Day 3

Cable chest flys

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

close-grip bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Overhead Triceps Extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Seated single leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

push-ups

Set

Reps

Rest time

1

10

100 sec