FITNESS | RESISTANCE TRAINING
3-Day Full-Body Home Protocol
Exercise time
~60 minutes
Equipment
Dumbbell, Pull-Up Bar, Dip Bar, Bodyweight
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 |
|---|---|---|---|
| Goblet Squat | Quadriceps, Glutes | Hamstrings, Core | 8-12 |
| Bench Press | Chest | Triceps, Shoulders (Front Delts) | 8-12 |
| Romanian Deadlift | Hamstrings, Glutes | Lower Back, Forearms | 6-8 |
| Pullup | Upper Back (Lats) | Biceps, Shoulders (Rear Delts) | 3-5 |
| Hanging Leg Raise | Abs | Hip Flexors, Forearms/Grip | 15-20 |
Day 2
| EXERCISE | PRIMARY MUSCLE GROUP(S) |
SECONDARY MUSCLE GROUP(S) |
REPS |
|---|---|---|---|
| Bulgarian Split Squat | Quadriceps, Glutes | Hamstrings, Core | 8-12 |
| Overhead Dumbbell Press | Shoulders (Front/Side Delts) | Triceps, Upper Chest | 8-12 |
| Deadlift | Lower Back, Hamstrings, Glutes | Forearms, Upper Back, Core | 6-8 |
| Single-Arm Dumbbell Row | Upper Back, Lats | Biceps, Rear Delts, Core | 8-12 |
| Dumbbell Rear Delt Fly | Shoulders (Rear Delts) | Upper Back, Rhomboids | 8-12 |
Day 3
| EXERCISE | PRIMARY MUSCLE GROUP(S) |
SECONDARY MUSCLE GROUP(S) |
REPS |
|---|---|---|---|
| Reverse Lunge | Quadriceps, Glutes | Hamstrings, Core | 8-12 |
| Dips (or Pushups) | Chest, Triceps | Shoulders (Front Delts), Core | 8-12 |
| Straight-Leg Deadlift | Hamstrings, Glutes | Lower Back, Forearms | 8-12 |
| Renegade Row | Upper Back, Lats | Core (Anti-Rotation), Biceps, Shoulders | 8-12 |
| Weighted Decline Bench Crunch | Abs | Hip Flexors | 15-20 |
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 |
