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Full Body 3-Day
Three rotating full-body workouts you run on non-consecutive days. Each session hits a squat or hinge, a push, a pull, and a couple of accessories, so every muscle gets trained three times a week.
- Level
- Beginner
- Goal
- Strength & size
- Days per week
- 3 days / week
- Cycle
- Repeats
- Progression
- Fixed load
What you need to start
Nothing to set up. You pick the weight on every set and the app tracks it.
The week
1
A
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 3 × 8 | Your choice |
| Barbell Bench Press | 3 × 8 | Your choice |
| Bent-Over Row | 3 × 8 | Your choice |
| Dumbbell Shoulder Press | 3 × 10 | Your choice |
| Barbell Curl | 3 × 10 | Your choice |
| Plank | 3 × 30 | Your choice |
2
B
| Exercise | Sets × reps | Load |
|---|---|---|
| Deadlift | 3 × 5 | Your choice |
| Overhead Press | 3 × 8 | Your choice |
| Lat Pulldown | 3 × 10 | Your choice |
| Leg Press | 3 × 10 | Your choice |
| Lateral Raise | 3 × 12 | Your choice |
| Triceps Pushdown | 3 × 10 | Your choice |
3
C
| Exercise | Sets × reps | Load |
|---|---|---|
| Romanian Deadlift | 3 × 8 | Your choice |
| Incline Dumbbell Press | 3 × 8 | Your choice |
| Low-Pulley Seated Row | 3 × 10 | Your choice |
| Leg Extension | 3 × 12 | Your choice |
| Hammer Curl | 3 × 10 | Your choice |
| Calf Raise Machine | 3 × 12 | Your choice |
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play