3 Day Full Body

Max's plan. Full body every other day, A/B/C rotation.

Every other day: A, rest, B, rest, C, rest. All sets to failure except the warm-up. Over the rep range: add weight. Under 5 reps: drop weight.

How this plan works

Day A

• Hack Squat (Green Band) (or Leg Press): 1+3 × 10
• Bench Press (or Smith Bench Press): 1+3 × 10
• Bent-Over Barbell Row (Pendlay) (or One-Arm Dumbbell Row): 1+3 × 10
• Seated Leg Curl (or Lying Leg Curl): 3 × 10
• Cable Lateral Raise (or Dumbbell Lateral Raise): 3 × 10
• Reverse Cable Flyes (or Reverse Pec Deck): 2 × 15
• Overhead Triceps Bar Extension (or Overhead Cable Triceps Extension): 3 × 10
• Bayesian Curls (or Incline Dumbbell Curl): 3 × 10
• Cable Ab Crunches (or Hanging Leg Raise): 3 × 10

Day B

• Romanian Deadlift (or Dumbbell Romanian Deadlift): 1+3 × 10
• Overhead Press (or Seated Dumbbell Shoulder Press): 1+3 × 10
• Pull Ups (or Assisted Pull Up (Machine)): 3 to failure
• Leg Extension (or Bulgarian Split Squat): 3 × 10
• Pec Deck (or Cable Fly): 3 × 10
• Reverse Cable Flyes (or Reverse Pec Deck): 3 × 15
• Triceps Pressdown (Bar) (or Triceps Pressdown (Rope)): 3 × 10
• Forearm Curls (or Dumbbell Wrist Curl): 2 × 10
• Reverse Forearm Curls (or Reverse EZ Bar Curl): 2 × 10
• Belt Squat Calf Raise (or Standing Calf Raise): 3 × 10
• EZ Bar Lying Lat Pullovers (or Straight-Arm Cable Pulldown): 2 × 10 (optional)

Day C

• Leg Press (or Belt Squat, Back Squat): 1+3 × 10
• Chin Dips (or Seated Dip Machine): 3 to failure
• Close-Grip Lat Pulldown (or Lat Pulldown): 1+3 × 10
• Low Row (or Seated Cable Row): 3 × 10
• Seated Leg Curl (or Lying Leg Curl): 3 × 10
• Hip Adduction (or Cable Hip Adduction): 2 × 20
• Hip Abduction (or Cable Hip Abduction): 2 × 20
• Cable Lateral Raise (or Dumbbell Lateral Raise): 3 × 10
• Standing EZ Bar Curl (or Preacher Curl): 3 × 10
• Shrugs (or Dumbbell Shrugs): 2 × 10
• Belt Squat Calf Raise (or Standing Calf Raise): 3 × 10
• Cable Ab Crunches (or Hanging Leg Raise): 3 × 10