Workout Routine

Simple 3-Day Full-Body Gym Workout

by Phaze

3 Day Hypertrophy Full Body taken from Muscleevo.net Exercises with 12 Reps are 8-12 Exercises with 15 reps are 10-15 Exercises with 20 reps are 15-20

Workouts

Day 1

bench press

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

bench press

3 sets

Reverse Grip Lat Pulldown

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

Reverse Grip Lat Pulldown

3 sets

squat

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

squat

3 sets

leg curl

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

leg curl

3 sets

overhead press

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

overhead press

2 sets

seated incline curl

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

seated incline curl

2 sets

tricep pushdown

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

tricep pushdown

2 sets

Day 2

incline bench press

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

incline bench press

3 sets

seated cable row

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

seated cable row

3 sets

hack squat

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

hack squat

3 sets

romanian deadlift

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

romanian deadlift

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec

lateral raise

2 sets

hammer curl

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

hammer curl

3 sets

single arm triceps extension

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

single arm triceps extension

2 sets

Day 3

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Pec Fly

3 sets

Wide Grip Lat Pulldown

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

Wide Grip Lat Pulldown

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

leg extension

3 sets

leg curl

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

leg curl

3 sets

face pull

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

face pull

2 sets

preacher curl

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

preacher curl

2 sets

lying barbell triceps extensions

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

lying barbell triceps extensions

2 sets