3-Day Full Body Workout Routine
Complete training program with explicit parameters, tempos, and supersets.
DAY 1
1. Bench Press
Parameters: 3 x 7
3 sets of 7 repetitions.
2. Back Rack RFESS (Rear Foot Elevated Split Squat)
Parameters: 8/side x 3
3 sets of 8 repetitions per leg.
SUPERSET
3. Pull Up + Low Incline DB Chest Fly
Exercise A: Pull Up — 3 sets of 8-12 reps
Exercise B: Low Incline DB Chest Fly — 3 sets of 12-15 reps
SUPERSET
4. Air Squat + Jump Lunge
Exercise A: Air Squat — 3 sets of 30 reps (each)
Exercise B: Jump Lunge — 3 sets of 30 reps total (or per side depending on fitness level)
1
DAY 2
SUPERSET
1. Alt Low Incline DB Bench + Hanging Leg Raise
Exercise A: Alt Low Incline DB Bench — 3 sets of 7 reps per arm (alternating)
Exercise B: Hanging Leg Raise — 3 sets of 8-12 reps
2. Goblet Squat (32X1 Tempo)
Tempo Breakdown (32X1):
• 3: 3 seconds lowering down (eccentric)
• 2: 2 seconds pause at the bottom (isometric)
• X: Explode up dynamically (concentric)
• 1: 1 second pause at the top
Set target sets and reps (typically 3-4 sets of 8-12 reps) while strictly maintaining this tempo protocol.
SUPERSET
3. DB Shrugs + Deadlift
Exercise A: DB Shrugs — 3 sets of 15 reps
Exercise B: Deadlift — 3 sets of 6 reps
SUPERSET
4. Barbell Curl + Reverse Curl
Exercise A: Barbell Curl (Supinated Grip) — 2-3 sets of 12-20 reps
Exercise B: Reverse Curl (Pronated Grip) — 2-3 sets of 12-20 reps
2
DAY 3
1. Back Squat & KOT Squat
Back Squat: 2 sets of 8 reps, followed by 1 final set taken to maximum failure. Tempo: 2s down, 0s bottom,
explode up, 0s top (20X0).
KOT Squat (Knees Over Toes): 3 sets of 10 deep reps, letting knees transition far forward over toes.
2. Pronated Grip Body Row (Inverted Row)
Parameters: 10-15 reps
Typically performed across 3 total sets.
SUPERSET
3. DB Lateral Raise + Pike Leg Raises
Exercise A: DB Lateral Raise — 10-15 reps @ 30X0 tempo (3 seconds controlled lowering)
Exercise B: Pike Leg Raises (Seated) — Performed to near failure / high fatigue.
4. Single Arm Tall Kneeling Landmine Press
Parameters: 8-10/side x 3
3 sets of 8-10 repetitions per arm from a stable kneeling position.
TRICEPS TRI-SET (GIANT SET)
5. Overhead / Press Sequence
Execute these three movements sequentially with no rest between exercises:
Exercise A: Barbell Skull Crusher — 10 reps
Exercise B: Rolling Skull Crusher — 10 reps
Exercise C: Narrow Grip Bench Press — 10 reps
Total Volume: Repeat entire circuit 2 to 3 times. Rest only after completing Exercise C.