good gym training program for 3 days in week (fullbody)

1. Monday: Full Body
2. Tuesday: off
3. Wednesday: Full Body
4. Thursday: off
5. Friday: Full Body
6. Saturday: off
7. Sunday: off

This is what most people would consider to be the “classic” version of a full body routine. As you can see, it’s a 3-day split performed in an every-other-day format with two days off at the end.

Workout A

1. Squats: 3×6-8
2. Bench Press: 3×6-8
3. Pull-Ups or Lat Pull-Downs: 3×8-10
4. Shoulder Press: 3×8-10
5. Leg Curls: 3×8-10
6. Biceps Curls: 3×10-15
7. Face Pulls: 3×10-15

Workout B

1. Romanian Deadlift: 3×6-8
2. Seated Cable Rows: 3×6-8
3. Incline Dumbbell Press: 3×8-10
4. Leg Press or Split Squats: 3×10-12
5. Lateral Raises: 3×10-15
6. Triceps Pushdowns: 3×10-15
7. Standing Calf Raises: 4×6-10

A that the numbers written after the exercise (like 3×8-10) represent the amount of sets and reps to do for that exercise. For example, 3×8-10 means 3 sets of 8-10 reps. And you can rest about 2-3 minutes between sets of compound exercises, and 1-2 minutes between sets of isolation exercises.