FITNESS | RESISTANCE TRAINING
3-Day Full-Body Gym Protocol
Exercise time
~60 minutes
Equipment
Gym equipment
Sets
5 sets
Rest
1-2 minutes between sets
Workload
Progress weight achieve 80-90% capacity
Structure
Squat → Push → Hinge → Pull → Target / Core
Day 1
| EXERCISE | PRIMARY MUSCLE GROUP(S) |
SECONDARY MUSCLE GROUP(S) |
REPS |
|---|---|---|---|
| Barbell Back Squat | Quadriceps, Glutes | Hamstrings, Lower Back, Core | 6-8 |
| Barbell Bench Press | Chest | Triceps, Shoulders (Front Delts) | 6-8 |
| Romanian Deadlift | Hamstrings, Glutes | Lower Back, Forearms, Core | 6-8 |
| Pullup | Upper Back, Lats | Biceps, Rear Delts, Forearms | 6-8 |
| Hanging Leg Raise (Power Tower) | Abs | Hip Flexors | 15-20 |
Day 2
| EXERCISE | PRIMARY MUSCLE GROUP(S) |
SECONDARY MUSCLE GROUP(S) |
REPS |
|---|---|---|---|
| Leg Press | Quadriceps, Glutes | Hamstrings | 8-12 |
| Overhead Press | Shoulders (Front/Side Delts) | Triceps, Upper Chest | 6-8 |
| Barbell Deadlift | Lower Back, Hamstrings, Glutes | Upper Back, Forearms, Core, Quads | 6-8 |
| Barbell Row | Upper Back, Lats | Biceps, Rear Delts, Core, Lower Back | 8-12 |
| Reverse Pec Deck Fly | Shoulders (Rear Delts) | Upper Back | 8-12 |
Day 3
| EXERCISE | PRIMARY MUSCLE GROUP(S) |
SECONDARY MUSCLE GROUP(S) |
REPS |
|---|---|---|---|
| Front Squat | Quadriceps, Core | Glutes, Upper Back | 6-8 |
| Dips (Weighted / Bodyweight) | Chest, Triceps | Shoulders (Front Delts) | 8-12 |
| Weighted Hyperextension | Hamstrings, Glutes, Lower Back | Core | 8-12 |
| Seated Cable Row | Upper Back, Lats | Biceps, Rear Delts, Forearms | 8-12 |
| Weighted Decline Bench Crunch | Abs | Hip Flexors | 8-12 |
Weekly Muscle Summary
3 Days
| Muscle Group | Sets |
|---|---|
| Quadriceps | 15 |
| Hamstrings & Glutes | 15 |
| Lats & Upper Back | 15 |
| Chest | 10 |
| Shoulders (Delts) | 10 |
| Core / Abs | 10 |
| Total Volume | 75 |
