3 Day Full Body Workout: Advanced, Strength
A 3-day program for advanced lifters, aimed at getting stronger.
- 3 days a week
- Full body
- Full gym
- about 50–55 min
- Light cardio
- You’ll need: barbell and rack, bench press station, adjustable bench, dumbbells, lat pulldown, seated leg curl, leg press and leg extension machines, exercise bike, treadmill
- Cardio: 10–12 minutes, 3 days a week. Warm-ups not counted.
Each week
Squat & Upper Focus
- Barbell Back Squat — 3 × 5
- Barbell Bench Press — 3 × 6
- Pull Up — 3 × 6–8
- Seated Leg Curl — 3 × 10–12
- Dumbbell Curl — 2 × 10–12
- Exercise Bike — 12 min
Bench & Pull Focus
- Barbell Bench Press — 3 × 5
- Romanian Deadlift (RDL) — 3 × 6–8
- Leg Press — 3 × 8–10
- Barbell Row — 3 × 8
- Dumbbell Lateral Raise — 3 × 10–15
- Rope Tricep Pushdown — 2 × 10–12
- Treadmill Walk — 10 min
Deadlift & Press Focus
- Deadlift — 3 × 3
- Overhead Press (OHP) — 3 × 5
- Dumbbell Bench Press — 3 × 8–10
- Close Grip Lat Pulldown — 3 × 8–10
- Leg Extension — 3 × 10–12
- Exercise Bike — 12 min
Report card
- Weekly volume — on target. All 8 scored muscle groups sit in the 6–20 sets/week range.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — on target. Every high-volume main pattern is trained 2x/week or more.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. 3 conditioning sessions a week — a sensible dose for this goal.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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