3-DAY FULL BODY ADVANCED ROUTINE

Day 1 – Push (Chest, Shoulders, Triceps)

  1. Barbell Bench Press – 5 sets x 5–8 reps

  2. Seated Dumbbell Press – 4 sets x 10 reps

  3. Incline Machine Press – 3 sets x 12–15 reps

  4. Cable Lateral Raise – 3 sets x 15–20 reps

  5. Skull Crushers – 3 sets x 10–12 reps

  6. Overhead Rope Extensions – 2 sets x 20 reps

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Day 2 – Pull (Back, Biceps, Rear Delts)

  1. Deadlift or Deficit Deadlift – 4 sets x 4–6 reps

  2. Weighted Pull-Ups – 4 sets x 8–10 reps

  3. Meadows Row – 3 sets x 10 reps

  4. Face Pulls – 4 sets x 15–20 reps

  5. Incline Dumbbell Curl – 3 sets x 12 reps

  6. Barbell Curl 21s – 2 sets

Day 3 – Legs (Quads, Glutes, Hamstrings, Calves)

  1. Barbell Back Squat – 5 sets x 6 reps

  2. Romanian Deadlift – 4 sets x 10 reps

  3. Hack Squat or Front Squat – 3 sets x 12 reps

  4. Seated Leg Curl – 3 sets x 15 reps

  5. Standing Calf Raise – 4 sets x 20 reps

  6. Hanging Leg Raise – 3 sets x 15–20 reps