Advanced: 3 Day Full Body Workout Plan

Day 1: Upper Body Push (Chest Focus) 

Superset 1: 

- Barbell Bench Press - 4×6-8 

- Dumbbell Chest Fly - 4×10-12 

Superset 2: 

- Seated Overhead Dumbbell Press - 3×8-10 

- Dumbbell Lateral Raise - 3×12-15 

Superset 3: 

- Machine Chest Press - 3×10-12 

- Triceps Rope Pushdowns - 3×12-15 

Finisher:

Push-ups to failure + Bench Dips AMRAP - 2 rounds 

 

 

Day 2: Lower Body & Core 

Superset 1: 

- Back Squats - 4×6-8 

- Hanging Leg Raises - 4×10-12 

Superset 2: 

- Romanian Deadlifts - 3×8-10 

- Pull-ups - 3×8-10 

Superset 3: 

- Walking Lunges - 3×12 (each leg) 

- Plank Hold - 3×30-45 seconds 

Optional Finisher:

Bodyweight Jump Squats - 2×20 reps

 

 

Day 3: Upper Body Pull (Back & Biceps) 

Superset 1: 

- Dumbbell Arnold Press - 4×6-8 

- Barbell Row - 4×8 

Superset 2: 

- Seated Cable Row - 3×10-12 

- Pec Deck - 3×12

Superset 3: 

- Bicep Curls - 3×12 

- Hammer Curls - 3×12 

Optional Finisher: 

- Kettlebell Swings - 3x30