Only looking to lift 3 days a week? 3-Day Full Gym Physique is the program for you!
This is a hypertrophy-focused bodybuilding program that will help you look your best and maximize your physique in just 60 minutes a day.
It’s perfect for combining with cardio, other sports and hobbies, or great in it’s own and will easily fit into any busy schedule.
Ready to get started? Click here to join
General Program Info
Note: as a Paragon member, you’ll get access to ALL our workout programs. So you can hop to a different program at any time!
3-Day Physique:
- 3 days x 60-75 minute bodybuilding workouts
- 1 upper body, 1 lower body, 1 full body session
- programming has progressive overload
- new cycles begin every 6-12 weeks
- cycles alternate between hypertrophy, strength, & met conditioning
- equipment needed: machines, cable machines, barbells, squat rack, dumbbells, bench
Who is 3-Day Physique For?
These are bodybuilding and hypertrophy-focused workouts that will help build muscle, maximize your physique, and help you look your best.
There is also a 4 Day version and 5 Day version of this program. Don’t have 60 minutes to workout? Check out 45-Minute Physique
3-Day Physique Sample Workout
In our training app, we have detailed workout instructions, movement modification/substitution ideas, and there will always be demo videos so you know exactly how to perform each lift.
You can complete these workouts using machines, barbell, or dumbbells.
3-Day Physique Workout Sample:
A. 2 Sets
2-3 warm up sets, then:
2 challenging sets x 6-10 reps
Barbell RDL or DB RDL
Rest 2-3 min
B. 2 Sets
2-3 warm up sets, then:
2 challenging sets x 8-12 reps
Quad Focused Leg Press or Heels Elevated Back Squat
Rest 2-3 min
C. 2 Sets
2-3 warm up sets, then:
2 challenging sets x 6-10 reps/arm
One Arm Cable Lat Focused Pulldown or One Arm Lat Focused DB Row
Rest 1-2 min between arms
D. 2 Sets
2-3 warm up sets, then:
3 challenging sets x 8-12 reps
DB Overhead Press, Barbell Strict Press, or Machine Overhead Press
Rest 2-3 min
E. 3 Sets
1 warm-up set, then:
3 work sets x 10-12 reps
Pec Fly Machine, Cable Crossovers, or Banded Chest Fly
Rest 1-2 min between sets
F. 3 Sets
1 warm-up set on each side, then: 3 work sets per leg
Single Leg Machine Leg Extension or Banded Single Leg Leg Extension
Complete all sets with same leg
Then rest 2-3 min before opposite leg
Start with ~15 reps
Rest only 20 seconds between sets
Expect reps to decline quickly on each set
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