Full Body Workout Plan – 3 Days per Week – 4 Weeks (PDF)

This training plan is designed to help you improve your physique, build muscle, or tone your body in a structured and realistic way.

✅ It’s a 4-week program, structured over 3 training days per week — ideal for gym-goers with goals such as hypertrophy, strength, or body recomposition.

🔹 The PDF file includes:

-Daily workout breakdowns (upper body, lower body, full body)

-Sets, reps, rest times

-Technical notes and progression tips

-Warm-up and habit recommendations

This plan is suitable for both men and women, at any fitness level, who want to train with clarity and avoid generic routines that don’t fit their needs.

📝 Ideal if:

-You have limited time but still want real results

-You’re looking for a clear and practical system

-You’re tired of wasting time improvising at the gym