gym4ever
BodybuildingBuild muscle and strength with just 3 days a week.
You don't need to live in the gym to grow. This program trains your whole body three times a week, built around carefully selected foundational exercises that create a solid strength base. Less time in the gym, more results from every session.
What's inside:
✓ 8 weeks, 3 full-body sessions per week
✓ Foundational compound lifts at the core of every workout
✓ Every muscle trained three times a week for steady growth
✓ A solid strength base you can build on for years
✓ Perfect for busy schedules
When you finish, move straight into the 4-day Lower/Upper or the 5-day Body Part Split to keep progressing.
Coached by Dave Oliver – 10+ years of coaching experience.
3 days. 8 weeks. Real results. Start now.
Focus: Bodybuilding, General Fitness
4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 6 @ 7
B
Romanian Deadlift
3 x 10 @ 7
C
Barbell Hip Thrust
3 x 12 @ 8
D
Leg Extension
3 x 12 @ 9 lb
E
Lying Leg Curl
3 x 12 @ 9
F
MACHINE SEATED HIP ABDUCTION
3 x 6 @ 7
G
Crunches
3 x 12 @ 7
A
Barbell Bench Press
3 x 5 @ 7
B
Lat Pulldown
3 x 10 @ 8
C
DB Military Press
3 x 10 @ 7
D
CHEST-SUPPORTED T-BAR ROW
3 x 12 @ 8
E
CABLE FLYE
3 x 12 @ 8
F
DUMBBELL SUPINATED CURL
3 x 10 @ 8
G
SINGLE-ARM ROPE TRICEP EXTENSION
3 x 12 @ 8
A
A
Deadlift
3 x 8 @ 7
B
DUMBBELL WALKING LUNGE
3 x 10 @ 8
C
SINGLE-LEG LEG EXTENSION
3 x 15 @ 8
D
SINGLE-LEG LYING LEG CURL
3 x 15 @ 8
E
MACHINE SEATED HIP ABDUCTION
3 x 15 @ 9
F
STANDING CALF RAISE
3 x 12 @ 8
G
Plank
3 x 0:20 @ 8
A
DUMBBELL INCLINE PRESS
3 x 8 @ 8
B
REVERSE GRIP LAT PULLDOWN
3 x 8
C
ASSISTED DIP
3 x 10 @ 7
D
BARBELL BENT OVER ROW
3 x 12 @ 7
E
DUMBBELL LATERAL RAISE
3 x 15 @ 8
F
SEATED FACE PULL
3 x 15 @ 8
G
Hammer Curl
3 x 8 @ 9
A
A
Dave Oliver
David is an experienced personal trainer with several years of experience in the fitness industry, specifically at the Gym4you.
