As your personal trainer, this advanced 3-day full-body workout plan is designed to build strength, endurance, and power. It’s tailored for experienced trainees with access to dumbbells, a barbell, a bench, and a pull-up bar, with bodyweight alternatives provided. Workouts are scheduled for three non-consecutive days (e.g., Monday, Wednesday, Friday) for optimal recovery.
Plan Overview
- Frequency: 3 days per week (non-consecutive).
- Duration: 45–60 minutes per session.
- Equipment: Dumbbells, barbell, bench, pull-up bar, mat.
- Structure: 5-min warm-up, 35–45 min main workout, 5–10 min cool-down.
- Intensity: 70–85% of 1RM for strength, 8–12 reps for hypertrophy, 12–15 for endurance. Rest 60–90 sec for compounds, 30–60 sec for isolation.
- Progression: Increase weight by 2.5–5% or add 1–2 reps when manageable.
Day 1: Strength Focus
Goal: Build maximal strength with heavy compound lifts.
Warm-Up (5 min)
- Dynamic stretches: Arm circles (30 sec), leg swings (30 sec per leg).
- Light cardio: Jump rope or high knees (2 min).
- Bodyweight activation: 10 bodyweight squats, 10 push-ups, 10 Superman holds (3 sec each).
Main Workout (40–45 min)
- Barbell Back Squat (Quads, Glutes, Core)
- 4 sets of 6–8 reps at 75–80% 1RM.
- Form Tip: Keep chest up, knees tracking toes, depth to at least knee level.
- Bodyweight Alt: Jump squats (4 sets of 12–15).
- Barbell Bench Press (Chest, Triceps, Shoulders)
- 4 sets of 6–8 reps at 75–80% 1RM.
- Form Tip: Tuck elbows slightly, lower bar to mid-chest, press explosively.
- Bodyweight Alt: Deficit push-ups (feet elevated, 4 sets of 12–15).
- Pull-Ups (Weighted if Possible) (Lats, Biceps, Core)
- 4 sets of 8–10 reps (add weight via belt or dumbbell).
- Form Tip: Full range of motion, avoid swinging, engage core.
- Bodyweight Alt: Negative pull-ups (slow descent, 4 sets of 6–8).
- Dumbbell Romanian Deadlift (Hamstrings, Glutes, Lower Back)
- 3 sets of 10–12 reps at moderate weight.
- Form Tip: Hinge at hips, keep back straight, feel stretch in hamstrings.
- Bodyweight Alt: Single-leg glute bridges (3 sets of 12–15 per leg).
- Plank with Dumbbell Row (Core, Back, Shoulders)
- 3 sets of 10–12 rows per side (light dumbbell).
- Form Tip: Keep hips stable, avoid rotating, pull elbow high.
- Bodyweight Alt: Side plank with hip dips (3 sets of 12 per side).
Cool-Down (5–10 min)
- Static stretches: Hamstring stretch (30 sec per leg), chest opener (30 sec), cat-cow (5 reps).
- Deep breathing: 1–2 min to lower heart rate.
Day 2: Hypertrophy Focus
Goal: Increase muscle size with moderate weights and higher volume.
Warm-Up (5 min)
- Dynamic stretches: Walking lunges (10 per leg), arm swings (30 sec).
- Light cardio: Jog in place or jumping jacks (2 min).
- Activation: 10 scapular push-ups, 10 bodyweight lunges.
Main Workout (40–45 min)
- Dumbbell Goblet Squat (Quads, Glutes, Core)
- 4 sets of 10–12 reps at 65–70% 1RM.
- Form Tip: Hold dumbbell close to chest, keep torso upright, squat deep.
- Bodyweight Alt: Pause squats (4 sets of 12–15, 2-sec pause at bottom).
- Dumbbell Incline Bench Press (Upper Chest, Triceps, Shoulders)
- 4 sets of 10–12 reps at moderate weight.
- Form Tip: Set bench at 30–45°, lower weights to chest level, press smoothly.
- Bodyweight Alt: Pike push-ups (4 sets of 12–15).
- Barbell Bent-Over Row (Lats, Rhomboids, Biceps)
- 4 sets of 10–12 reps at 65–70% 1RM.
- Form Tip: Hinge at hips, pull bar to lower ribs, keep back flat.
- Bodyweight Alt: Inverted row (under sturdy table, 4 sets of 12–15).
- Dumbbell Lateral Raise (Shoulders)
- 3 sets of 12–15 reps with light weight.
- Form Tip: Slight bend in elbows, raise to shoulder height, control descent.
- Bodyweight Alt: Arm circles with 3-sec holds at top (3 sets of 15 per direction).
- Hanging Leg Raise (Core, Hip Flexors)
- 3 sets of 12–15 reps.
- Form Tip: Hang from pull-up bar, raise legs to 90°, avoid swinging.
- Bodyweight Alt: Lying leg raises (3 sets of 15–20).
Cool-Down (5–10 min)
- Static stretches: Quad stretch (30 sec per leg), shoulder stretch (30 sec per arm), seated spinal twist (30 sec per side).
- Deep breathing: 1–2 min.
Day 3: Power & Endurance Focus
Goal: Enhance explosive power and muscular endurance with dynamic movements.
Warm-Up (5 min)
- Dynamic stretches: High kicks (10 per leg), torso twists (30 sec).
- Light cardio: Jump rope or butt kicks (2 min).
- Activation: 10 burpees, 10 bodyweight squats.
Main Workout (40–45 min)
- Barbell Power Clean (Full Body, Explosive Power)
- 4 sets of 5–6 reps at 60–70% 1RM.
- Form Tip: Drive through heels, shrug shoulders, catch bar in front rack position.
- Bodyweight Alt: Broad jumps (4 sets of 10–12).
- Push Press (Shoulders, Triceps, Core)
- 4 sets of 8–10 reps at 65–70% 1RM.
- Form Tip: Use slight leg drive to press bar overhead, lock out arms.
- Bodyweight Alt: Handstand push-ups (against wall, 4 sets of 8–12).
- Weighted Pull-Ups (Lats, Biceps, Core)
- 4 sets of 8–10 reps (add weight if possible).
- Form Tip: Pull chest toward bar, control descent, engage core.
- Bodyweight Alt: Chin-ups (4 sets of 10–12).
- Dumbbell Thruster (Quads, Shoulders, Core)
- 3 sets of 12–15 reps at moderate weight.
- Form Tip: Squat to depth, explode up, press dumbbells overhead in one motion.
- Bodyweight Alt: Burpee to jump tuck (3 sets of 12–15).
- Russian Twist with Dumbbell (Core, Obliques)
- 3 sets of 15–20 reps per side (light dumbbell).
- Form Tip: Sit with knees bent, lean back slightly, twist torso side to side.
- Bodyweight Alt: Bicycle crunches (3 sets of 20 per side).
Cool-Down (5–10 min)
- Static stretches: Hip flexor stretch (30 sec per side), triceps stretch (30 sec per arm), figure-four stretch (30 sec per side).
- Deep breathing: 1–2 min.
Additional Tips
- Nutrition: Ensure adequate protein (1.6–2.2g/kg body weight) to support recovery. Consider BCAAs or protein supplements post-workout.
- Hydration: Drink 16–20 oz of water per session.
- Rest: Take at least one rest day between sessions. Active recovery (light walking, yoga) is optional.
- Progress Tracking: Log weights, reps, and how exercises feel. Adjust weights or reps weekly.
- Form & Safety: Prioritize form to avoid injury. Stop if you feel pain beyond muscle fatigue.
- Modifications: Use bodyweight alternatives or reduce weight if equipment is limited.