3 Day Whole Body June-July 2022

Exercise Focus Exercise Instructional Video
Chest Compounds Wide Grip Bench Press Wide Grip Bench Press
Back Barbell Bent Over Row Barbell Bent Over Row
Day 1
Triceps Dip Dip

Biceps EZ Curl EZ Curl
Shoulders Seated Dumbbell Shoulder Press Seated Dumbbell Shoulder Press
Quads Front Squat Front Squat
Hams Lying Leg Curl Lying Leg Curl
Quads High Bar Squat High Bar Squat

Day 2
Hams High Bar Good Morning High Bar Good Morning

Shoulders Standing Barbell Shoulder Press Standing Barbell Shoulder Press
Triceps Dumbbell Skullcrusher Dumbbell Skullcrusher
Biceps Incline Dumbbell Curl Incline Dumbbell Curl
Chest Compounds Flat Dumbbell Bench Press Flat Dumbbell Bench Press
Back Seated Cable Row Seated Cable Row
Back Underhand EZ Bar Row Underhand EZ Bar Row

Chest Compounds Deficit Push-Up Deficit Push-Up
Day 3
Biceps Cable Curl Cable Curl

Triceps Assisted Dip Assisted Dip
Shoulders Dumbbell Front Raise Dumbbell Front Raise
Hams Low Bar Good Morning Low Bar Good Morning
Quads Barbell Split Squat Barbell Split Squat
Stronk
Week 1
Estimated 10RM Exercise Sets Weight Rep Goal
100 Wide Grip Bench Press 2 90 3/fail

80 Barbell Bent Over Row 2 70 3/fail
Day 1
Dip 2 3/fail
EZ Curl 3 3/fail
Seated Dumbbell Shoulder Press 3 3/fail
70 Front Squat 2 65 3/fail
Lying Leg Curl 2 3/fail
At least one rest day between Day 1 and Day 2. Make sure not to take too man
and fail to complete all of your weekly workouts!
Week 1
120 High Bar Squat 2 110 3/fail

Day 2
70 High Bar Good Morning 2 65 3/fail

40 Standing Barbell Shoulder Press 3 35 3/fail
Dumbbell Skullcrusher 2 3/fail
Incline Dumbbell Curl 3 3/fail
Flat Dumbbell Bench Press 2 3/fail
Seated Cable Row 2 3/fail
At least one rest day between Day 2 and Day 3

Week 1
Underhand EZ Bar Row 2 3/fail

Deficit Push-Up 2 3/fail
Day 3
Cable Curl 3 3/fail
Assisted Dip 2 3/fail
Dumbbell Front Raise 3 3/fail
Low Bar Good Morning 2 3/fail
Barbell Split Squat 2 3/fail
One to two rest days between Day 3 and next week's Day 1
Stronk
Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Wide Grip Bench Press 2 90 3/fail
Barbell Bent Over Row 2 70 3/fail
Day 1
Dip 2 3/fail
EZ Curl 3 3/fail
Front Squat 2 65 3/fail
e sure not to take too many rest days per week At least one rest day between Day 1 and Day 2. Make sure not to take too many rest
our weekly workouts! and fail to complete all of your weekly workouts!
Week 2
Rep Soreness Pump
High Bar Squat 2 115 3/fail
Day 2
High Bar Good Morning 2 65 3/fail

Standing Barbell Shoulder Press 3 35 3/fail
en Day 2 and Day 3 At least one rest day between Day 2 and Day 3
Week 2
Rep Soreness Pump
Day 3
Cable Curl 3 3/fail
y 3 and next week's Day 1 One to two rest days between Day 3 and next week's Day 1
Week 3
Rep Soreness Pump
Day 1
Dip 2 2/fail
EZ Curl 3 2/fail
Week 3
Rep Soreness Pump
Day 2

Week 3
Rep Soreness Pump
Day 3
Cable Curl 3 2/fail
Week 4
Rep Soreness Pump
Day 1
Dip 2 2/fail
EZ Curl 3 2/fail
Week 4
Rep Soreness Pump
Day 2

Week 4
Rep Soreness Pump
Day 3
Cable Curl 3 2/fail
Week 5
Rep Soreness Pump
Day 1
Dip 2 1/fail
EZ Curl 3 1/fail
Week 5
Rep Soreness Pump
Day 2

Week 5
Rep Soreness Pump
Day 3
Cable Curl 3 1/fail
Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Wide Grip Bench Press 2 90
Barbell Bent Over Row 2 70
Day 1
Dip 2
EZ Curl 2
Seated Dumbbell Shoulder Press 2
Front Squat 2 65
Lying Leg Curl 2
e sure not to take too many rest days per week

our weekly workouts!
Week 6 - DELOAD
Rep Soreness Pump
High Bar Squat 2 110
Day 2
High Bar Good Morning 2 65

Standing Barbell Shoulder Press 2 35
Dumbbell Skullcrusher 2
Incline Dumbbell Curl 2
Flat Dumbbell Bench Press 2
Seated Cable Row 2
en Day 2 and Day 3

Week 6 - DELOAD
Rep Soreness Pump
Underhand EZ Bar Row 2
Deficit Push-Up 2
Day 3
Cable Curl 2
Assisted Dip 2
Dumbbell Front Raise 2
Low Bar Good Morning 2
Barbell Split Squat 2
y 3 and next week's Day 1

Rep Goal
1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Rep Goal
1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Rep Goal
1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

3 Day Whole Body June-July 2022

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3 Day Whole Body June-July 2022

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Exercise Focus Exercise Instructional Video

Triceps Dip Dip

Exercise Focus Exercise Instructional Video

Quads High Bar Squat High Bar Squat

Hams High Bar Good Morning High Bar Good Morning

Back Underhand EZ Bar Row Underhand EZ Bar Row

Biceps Cable Curl Cable Curl

100 Wide Grip Bench Press 2 90 3/fail

120 High Bar Squat 2 110 3/fail

70 High Bar Good Morning 2 65 3/fail

At least one rest day between Day 2 and Day 3

Estimated 10RM Exercise Sets Weight Rep Goal

Underhand EZ Bar Row 2 3/fail

High Bar Good Morning 2 65 3/fail

High Bar Good Morning 2 70 2/fail

High Bar Good Morning 2 70 2/fail

High Bar Good Morning 2 70 1/fail

e sure not to take too many rest days per week

High Bar Good Morning 2 65

en Day 2 and Day 3

y 3 and next week's Day 1

1/2 reps of Week 1

1/2 reps of Week 1

1/2 reps of Week 1

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