🔥 3-Day Full Body Program (Balanced & Effective) Day 1 – Strength Focus (Heavy) Squat – 4×5 Bench Press – 4×5 Lat Pulldown / Pull-up – 4×6-8 Dumbbell Shoulder Press – 3×8 RDL or Hip Thrust – 3×6-8 Core: Planks – 2×1 min Goal: Build base strength, activate all major muscles. --- 💪 Day 2 – Hypertrophy Focus (Pump & Volume) Leg Press – 4×10-12 Incline Dumbbell Press – 4×10 Seated Row – 4×10-12 Lateral Raises – 3×15 Hamstring Curls – 3×12-15 Biceps Triceps Superset – 3 rounds (10-12 reps each) Goa
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🔥 3-Day Full Body Program (Balanced & Effective) Day 1 – Strength Focus (Heavy) Squat – 4×5 Bench Press – 4×5 Lat Pulldown / Pull-up – 4×6-8 Dumbbell Shoulder Press – 3×8 RDL or Hip Thrust – 3×6-8 Core: Planks – 2×1 min Goal: Build base strength, activate all major muscles. --- 💪 Day 2 – Hypertrophy Focus (Pump & Volume) Leg Press – 4×10-12 Incline Dumbbell Press – 4×10 Seated Row – 4×10-12 Lateral Raises – 3×15 Hamstring Curls – 3×12-15 Biceps Triceps Superset – 3 rounds (10-12 reps each) Goa
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