Full body, three day a week, resistance training program to jumpstart 2026

WORKOUT CARD – DAY 1

Full-Body Strength (Superset Format)

Warm-Up

– Flexibility/Mobility: 3–5 minutes

– Cardio: 10 minutes (bike, walk, stepper, run, or elliptical)

Superset 1

A1. Goblet-Style Bulgarian Split Squats – 12–15 reps/leg

A2. 45° Dumbbell Bench Press – 12–15 reps

Rest: 60 seconds | Sets: 3

Superset 2

B1. Dumbbell Romanian Deadlifts – 12–15 reps

B2. Lat Pull-Downs – 12–15 reps

Rest: 60 seconds | Sets: 3

Superset 3

C1. Barbell Squats – 12–15 reps

C2. Dumbbell Military Press – 12–15 reps

Rest: 60 seconds | Sets: 3

Superset 4

D1. Dumbbell Curls – 12–15 reps

D2. V-Bar Tricep Extensions – 12–15 reps

Rest: 60 seconds | Sets: 3

Core Work

– Ab Roll-Outs – 8–15 reps

– Side Planks – 30–45 seconds each side

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WORKOUT CARD – DAY 2

Full-Body Strength (Superset Format)

Warm-Up- Flexibility/Mobility: 3–5 minutes

– Cardio: 10 minutes

Superset 1

A1. Alternating or Walking Lunges – 12–15 reps/leg

A2. Dumbbell Chest Press – 12–15 reps

Rest: 60 seconds | Sets: 3

Superset 2

B1. Single-Leg Hip Thrusts – 12–15 reps/leg

B2. Seated Rows – 12–15 reps

Rest: 60 seconds | Sets: 3

Superset 3

C1. Dumbbell Deadlifts – 12–15 reps

C2. Dumbbell Side Laterals – 12–15 reps

Rest: 60 seconds | Sets: 3

Superset 4

D1. Incline Dumbbell Curls – 12–15 reps

D2. Single Overhead Dumbbell Tricep Extension – 12–15 reps

Rest: 60 seconds | Sets: 3

Core Work

– L-Sit Hold – 30–60 seconds

– Cable Rotations – 12–15 each side

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WORKOUT CARD – DAY 3

Full-Body Strength (Superset Format)

Warm-Up

– Flexibility/Mobility: 3–5 minutes

– Cardio: 10 minutes

Superset

A1. Leg Press – 12–15 reps

A2. P-R-E-C-O-R Chest Fly – 12–15 reps

Rest: 60 seconds | Sets: 3

Superset 2

B1. Lateral Lunges – 12–15 reps/side

B2. P-R-E-C-O-R Pull-Down – 12–15 reps

Rest: 60 seconds | Sets: 3

Superset 3

C1. Leg Extensions – 12–15 reps

C2. P-R-E-C-O-R Delt Press – 12–15 reps

Rest: 60 seconds | Sets: 3

Superset 4

D1. Cable Curls – 12–15 reps

D2. Cable Skull Crushers – 12–15 reps

Rest: 60 seconds | Sets: 3

Core Work

– 45° Back Extensions – 20 reps

– Plank 45-60 sec.