Strength Training

3-Day Full Body Program

Workout A

Squat Focus

  • • Back Squat - 3 × 8-10
  • • Overhead Press - 3 × 8-10
  • • Bent-Over Row - 3 × 8-12
  • • Pull-ups - 3 × max
Suggested

Workout B

Deadlift Focus

  • • Deadlift - 3 × 5
  • • Front Squat - 3 × 8-10
  • • Bench Press - 3 × 8-10
  • • Chin-ups - 3 × max
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Schedule

  • • Monday: Workout A
  • • Wednesday: Workout B
  • • Friday: Workout A (alternate to B next week)
  • • Rest at least one day between sessions

Tips

  • • Start with 5 min warm-up & breathing
  • • Rest 2-3 min between sets
  • • Focus on form over weight
  • • Track progress for motivation