| MAIN GOAL | FOR MUSCLE DEVELOPMENT |
| TRAINING TYPE | FULL BODY |
| DIFFICULTY LEVEL | MODERATE |
| DAYS PER WEEK | 3 DAYS |
| EQUIPMENT | FULL EQUIPMENT |
| GENDER | MAINLY MEN |
A full body workout 3 days a week, it’s an ideal way for any beginner exerciser to develop a feel for what they like to do in the gym while building the first foundations of their muscle development.
Here we have an ideal program that you can use to build new muscles and get inspired for your own programs. Perform a full-body workout each day and record your results to develop your own weightlifting plan that best meets your needs. Try to complete about 10 reps per set, although 8 to 12 reps per set is also good. If you find that you can’t reach 8 reps, then reduce the weight. If you can go beyond 12 reps, then you should add more weight.
The equipment you’ll have available may vary, but a quick read of the following should have given you a basic idea of how best to separate muscle groups. You should never put all the heavy and compound exercises on the same day, just as you should never put all the lighter movements on one day. Instead, mixing them allows you to stimulate all kinds of muscles (slow and fast twitch) every day. Remember the importance of proper nutrition and adequate rest time when training at such intensity and intensity.
You’ll also want to include moderate cardiovascular exercise, such as brisk walking for 15 to 25 minutes a day to ensure your heart, lungs, and cardiovascular system are getting enough stimulation.
| DAY 1 | |||
| Exercise | SET | REPS | REST |
| Barbell bench press | 3 | 8-10 | 90 sec. |
| Incline rowing with barbell | 3 | 8-10 | 90 sec. |
| Shoulder extensions with dumbbells | 3 | 10 | 60 sec. |
| Pulley triceps presses | 3 | 10 | 60 sec. |
| Barbell bicep curls | 3 | 10-12 | 60 sec. |
| Quadriceps stretches on the organ | 3 | 10 | 60 sec. |
| Biceps curls on the instrument | 3 | 10 | 60 sec. |
| Standing gastrocnemius lifts | 3 | 12 | 60 sec. |
| Just nibbles | 3 | MAX | 60 sec. |
| DAY 2 | |||
| Exercise | SET | REPS | REST |
| Incline dumbbell chest extensions | 3 | 8-10 | 90 sec. |
| Pulley pulls | 3 | 10-12 | 90 sec. |
| Military shoulder presses | 3 | 10 | 60 sec. |
| Barbell Tricep Extensions | 3 | 10 | 60 sec. |
| Pulley biceps curls | 3 | 10-12 | 60 sec. |
| Half seats | 3 | 12 | 60 sec. |
| Biceps curls on the instrument | 3 | 10 | 60 sec. |
| Seated calf raises | 3 | 12 | 60 sec. |
| Reverse bites | 3 | MAX | 60 sec. |
| DAY 3 | |||
| Exercise | SET | REPS | REST |
| Chest dips | 3 | 8-10 | 90 sec. |
| Low rowing | 3 | 10-12 | 90 sec. |
| Lateral posterior shoulder extensions | 3 | 8-10 | 60 sec. |
| Pulley rope tricep extensions | 3 | 12 | 60 sec. |
| Bicep curls with dumbbells | 3 | 10-12 | 60 sec. |
| Dumbbell lunges | 3 | 10 | 60 sec. |
| Rigid deadlifts | 3 | 10 | 60 sec. |
| Standing barbell pull-ups | 3 | 12 | 60 sec. |
| Gnawing on the pulley | 3 | MAX | 60 sec. |
