💪 Are you tired of spending hours in the gym without seeing the results you want? Look no further! This Bodybuilding Program is designed to provide you with optimal results in the shortest amount of time possible.\n\n🏋️‍♀️ This advanced beginner and intermediate program strikes the perfect balance between muscle hypertrophy and strength gains. It's not recommended for absolute beginners, but if you're new to strength training and bodybuilding, check out my other program named “The Ultimate Beginner Bodybuilding Program.”\n\n💪 The program includes an upper/lower body split and a full-body split, with one upper body workout, one lower body workout, and one full-body session per week. This 3-Day Bodybuilding Split program gradually increases the training volume week by week, forcing your muscles to adapt by growing bigger and stronger.\n\n📅  A typical week looks like this:\nMonday: Upper Body \nTuesday: Rest \nWednesday: Lower Body\nThursday: Rest \nFriday: Full-Body\nSaturday: Rest \nSunday: Rest\n\n💤 Remember, rest is just as important as exercise in muscle growth. That's why it's recommended to have at least one day of rest between workouts to allow your muscles to recover and grow.\n\n📈 As you gain training experience, you'll need to introduce changes to continue seeing progress. The two main drivers of muscle growth are training volume and progressive overload. \n\nHere are some examples of how you can use the principles to maximize your gains:\n\n👉 Increasing training volume:\nGradually increase the number of sets, reps, or weight used for each exercise in the program.\n\n👉 Implementing progressive overload:\nGradually increase the resistance used for each exercise in the program.\n\n👉 Adjusting rest periods: \nChange the intensity of the workout by adjusting rest periods between sets.\n\n👉 Incorporating drop sets: \nIncrease training volume and progressive overload by incorporating drop sets into workouts.\n\nHere are some practical tips to help you save time during your gym sessions:\n\n⌛️ Superset exercises:\nPair up exercises that work different muscle groups and perform them back-to-back with minimal rest in between. This not only increases the intensity of your workout but also saves time.\n\n⌛️Use compound exercises:\nCompound exercises work multiple muscle groups at once, reducing the need for isolation exercises and saving time. \n\n⌛️ Limit rest periods:\nRest periods between sets can be adjusted to make the workout more intense and save time.\n\n⌛️ Incorporate drop sets:\nBy performing drop sets, you can increase training volume and progressive overload in less time.\n\n⌛️ Use a timer:\nSet a timer for your rest periods, so you don't accidentally take longer breaks than necessary.\n\n\nThe 3-Day Bodybuilding Split is an excellent option for anyone looking to maximize their workout efficiency and achieve the best possible results in the gym. Download the program now, and get ready to see the results you've been working hard for! 💪

Bodybuilding Program (Intermediate)

Upper Body

Dumbbell Bench Press

Bar Lateral Pulldown

Incline Bench Press

One Arm Bent-over Row

Seated Shoulder Press

Lateral Raise

Biceps Curl

Barbell Lying Triceps Extension Skull Crusher

Lower Body

Sled 45┬░ Leg Press

Dumbbell Lunge

Lever Leg Extension

Lever Seated Leg Curl

Lever Seated Calf Raise

Hanging Oblique Knee Raise

Lever Total Abdominal Crunch

Full Body

Full Squat

Bent Over Row

Romanian Deadlift

Bench Press

Standing Military Press

Chest Dip

Barbell Curl

Lever Standing Calf Raise

Wheel Rollout