Happy Sunday!

Here's a 3-day full body program that I would typically give to a client (and similar to my B3 Online Program for $33/month). You can run something like this for 4-8 weeks depending on how much you are progressing (and if you don't get bored very easily with routines😁). This is a basic strength training program focusing on compound lifts with isolation lifts sprinkled in. The primary goal is to build strength and get better at the movements prescribed.

Day 1: Full Body

Barbell conventional deadlift: 3x8

DB neutral grip overhead press: 3x10

Seated leg extensions: 3x15

Seated close grip row: 3x15

Single leg hip thrusts: 3x12 (each leg)

Day 2: Full Body

Body weight or assisted chin ups: 3x8

Barbell bench press: 3x5

DB rear lunges: 3x8 (each leg)

Single arm lat pulldown: 3x12 (each arm)

Sumo KB deadlifts: 3x15

Day 3: Full Body

Barbell push press: 3x10

Plank on swiss ball: 3 sets for time

DB step up: 3x8 (each leg)

DB bent over row: 3x12

Tricep pull-downs: 3x20

Side lying hip abductions: 3x12 (each leg)

Give it a try.

Lemme know what ya think.

Have a good Sunday night.

Go Pats! 🏈

Much Love,

Nick Bolio, CSCS

Owner

B3 Strength & Conditioning

Bodybybolio.com

Want to train EXACTLY how my clients and I do, click below for your free trial to get started!

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