3-DAY FULL BODY, GYM

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ABOUT THE PROGRAM

Whether your schedule is packed or you’re just looking for a quick, effective way to move, this program delivers. The 3-Day Full Body Program is built to maximize every minute increasing strength, enhancing mobility, shredding body fat, and leaving you energized, athletic, and strong in just 30–40 minutes a session. Each workout has its own focus: Day 1 builds your strength foundation with classic compound lifts, Day 2 sharpens muscle control and balance through tempo and unilateral work, & Day 3 blends heavy lifts with explosive movements for raw power and athleticism.  Includes 3 strategic progressions over 6 weeks to keep you improving without plateaus.

🛠️ PROGRAM STRUCTURE
Day 1. Full Body, Strength Base - Start with dynamic mobility to unlock hips, shoulders, and spine. Move into foundational compound lifts like squats, presses, and rows for total-body strength. Add targeted arm and core work before finishing with short, high-intensity intervals to boost conditioning.

Day 2. Full Body, Power & Control - Begin with mobility and activation to prime stability. Tempo-based lifts and unilateral exercises challenge balance, control, and strength. Upper/lower push-pull supersets hit every major muscle group. End with fast-paced intervals for a metabolic punch.

Day 3. Full Body Athletic Power - Kick off with activation drills, then go heavy on deadlifts and pair them with explosive jumps to build raw power. Follow with chest and back supersets, sprinkle in accessory work for shoulders and arms, and wrap with moderate-length cardio intervals to cap off the week.

Start now with the 3-Day Full Body Gym Program!

DAY 1 BREAKDOWN:

🔍 FULL BODY WORKOUT - This session blends mobility, push–pull upper body work, lower body volume, and targeted accessories to challenge strength, and drive real progress. It’s high output without overkill. Designed to leave you feeling strong, not smoked.

🧘 A BLOCK: Activation / Mobility
A1: Inverted Hamstring – Dynamic hamstring stretch that builds balance and stability
A2: Reach Back Hold – Opens the thoracic spine and shoulders for better pressing
A3: Couch Stretch – Releases tight hip flexors for improved lower body mechanics
A4: Cats & Dogs – Spinal mobility warm-up to prep for lifting
🟢 Purpose: Prime the body for strong, safe full-body training.

🦵 B BLOCK: Lower Body Strength
B1: Leg Curl – Strengthen the hamstrings to protect knees and boost athleticism
B2: Barbell Squat with a Pause – Build serious leg strength and improve squat depth with controlled pauses
🟢 Purpose: Develop strong, stable legs and powerful movement patterns.

💪 C BLOCK: Upper Body Strength
C1: Incline DB Press – Target the upper chest and shoulders for strength and definition
C2: DB Row with a Pause – Strengthen the back while building better mind-muscle connection
🟢 Purpose: Create a balanced, powerful upper body.

💥 D BLOCK: Arms, Shoulder, & Core
D1: Single Arm Cable Side Raise – Focus on lateral delts for shoulder width and stability
D2: DB Curl – Classic biceps builder for size and strength
D3: Tricep Rope Pushdown – Isolates and strengthens the triceps for balanced arm development
D4: Hanging Knee Raises Strengthens the lower abs for a functional, athletic core
🟢 Purpose: Improve aesthetics, arm strength, and core control.

💦 E BLOCK: Cardio Finisher
E1: Pick Your Poison Cardio – Short bursts of cardio to boost heart rate and endurance
🟢 Purpose: Elevate heart rate, shred fat, and finish strong.

Start now with the 3-Day Full Body Gym Program!