{"id":17525,"date":"2023-07-31T11:00:11","date_gmt":"2023-07-31T15:00:11","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=17525"},"modified":"2023-07-31T11:00:18","modified_gmt":"2023-07-31T15:00:18","slug":"full-body-tri-set-workout-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/full-body-tri-set-workout-program-with-pdf","title":{"rendered":"8-Week Full Body Tri Set Workout Program with PDF"},"content":{"rendered":"\n<p>From the drop,  pyramid, and super sets to tri-sets and quad sets, you can train your muscles in various ways to build strength and muscle mass and achieve your best shape. Out of multiple rep-set methods, I\u2019ll share a full body Tri Set workout routine in this article.<\/p>\n\n\n\n<p>The tri-set workout training involves performing three different exercises (<a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-exercises-list\" data-type=\"post\" data-id=\"5945\" target=\"_blank\" rel=\"noreferrer noopener\">push, pull, and legs<\/a>) in a row with no rest between them. It allows you to target more muscles in less time than the conventional rep-set method.<\/p>\n\n\n\n<p>It is an intense form of training that requires a great deal of muscular strength and endurance.<\/p>\n\n\n\n<p>Those looking for a time-efficient, easy-to-follow, and effective training program can try this Tri set full body workout routine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pros and Cons of Tri-Set Workout<\/strong><\/h2>\n\n\n\n<p>Let\u2019s see some of the pros and cons of tri-sets training that will help you decide whether you should do it or not.<\/p>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Time Efficient:<\/strong>&nbsp;Tri-set training involves performing a series of three exercises in one set and allows you to train your entire body in less time than the conventional rep-set method, making it a time-efficient workout program.<\/li>\n\n\n\n<li><strong>Build Strength and Mass:<\/strong> When it comes to gaining strength and mass, the triset workout is no different than the other rep-set method. A three-day total body triset program allows you to target large muscles at least twice a week and small muscle groups once a week, helping you grow strength and muscle over time.<\/li>\n\n\n\n<li><strong>Increase Muscular Endurance:<\/strong> Doing three exercises in a row keeps your heart rate high throughout the workout and helps increase muscular endurance.<\/li>\n\n\n\n<li><strong>Promote Cardiovascular Health:<\/strong> Triset is a high-intense training program that improves aerobic and anaerobic fitness and enhances your cardiovascular health.<\/li>\n<\/ul>\n\n\n\n<p><strong>Disadvantages:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Make You Tire Quickly:&nbsp;<\/strong>The triset is an intense form of training that requires you to move quickly from one exercise to another with little or no rest. So, it can exhaust you fast.<\/li>\n\n\n\n<li><strong>Not Suitable for Beginners:&nbsp;<\/strong>This is only for intermediate to advanced lifters with decent muscular strength and endurance.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Split Type<\/td><td>Full Body Workout<\/td><\/tr><tr><td>Training Type<\/td><td>Tri-set (Three exercises in a row in one set)<\/td><\/tr><tr><td>Program Duration<\/td><td>8-12 Weeks<\/td><\/tr><tr><td>Routine Goal<\/td><td>Develop Strength, Mass, and Endurance<\/td><\/tr><tr><td>Training Level<\/td><td>Intermediate to Advanced<\/td><\/tr><tr><td>Duration Per Session<\/td><td>60-90 Minutes<\/td><\/tr><tr><td>Sessions\/week<\/td><td>3 Days<\/td><\/tr><tr><td>Targe Gender<\/td><td>Male<\/td><\/tr><tr><td>Suitable Age Group<\/td><td>18-35 Years<\/td><\/tr><tr><td>Alternate Program for Beginners<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/6-week-circuit-training-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>&nbsp;Circuit&nbsp;Training Program<\/strong><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>8-Week Full Body Tri Set Workout Program for Ultimate Growth<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Tri-Set-Workout.jpg\" alt=\"Tri-Set Workout\" class=\"wp-image-17549\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Tri-Set-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Tri-Set-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/Tri-Set-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Full Body Workout<\/li>\n\n\n\n<li>Tuesday &#8211; OFF\/LISS Cardio<\/li>\n\n\n\n<li>Wednesday &#8211; Full Body Workout<\/li>\n\n\n\n<li>Thursday &#8211; OFF<\/li>\n\n\n\n<li>Friday &#8211; Full Body Workout<\/li>\n\n\n\n<li>Saturday &#8211; OFF\/Cardio<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>This three-day weekly total body triset workout routine includes both isolation and compound exercises and will target your large muscle group at least twice a week and small muscle group once a week.<\/p>\n\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/compound-and-isolation-workout-routine-with-pdf\" data-type=\"post\" data-id=\"14651\" target=\"_blank\" rel=\"noreferrer noopener\">Combining single and multi-joint exercises<\/a> and working on each muscle will help you achieve the best results over time in terms of strength and muscle growth.<\/p>\n\n\n\n<p><strong>Warm-up:<\/strong>&nbsp;It is best to do 5-10 minutes of warm-up exercises to increase your heart rate and prepare your muscles for intense resistance exercises. You can jog on the treadmill, do bodyweight cardio exercises, or lift a light bar and dumbbell for warm-up.<\/p>\n\n\n\n<p><strong>Note:<\/strong> You can make as many changes as you want that suit your goals, fitness level, preferences, and schedule.<\/p>\n\n\n\n<p><strong>Reps x Sets: <\/strong>Perform two to three sets of each tri-set with 2-3 minutes of rest between them.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 1-2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1 x 3<\/th><th>Muscles Work<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>V-grip Lat Pulldown<\/td><td>Back<\/td><td>10-15<\/td><\/tr><tr><td>Dumbbell Front Squat<\/td><td>Quad<\/td><td>10-15<\/td><\/tr><tr><td>Bar Dips<\/td><td>Chest, Triceps<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 2 x 3<\/th><th>Muscles Work<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>12-15<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>Shoulder<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 3 x 3<\/th><th>Muscles Work<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1-arm DB Row<\/td><td>Back<\/td><td>10\/side<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>Hamstrings<\/td><td>12-15<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1 x 3<\/th><th>Muscles Work<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Arnold Press<\/td><td>Shoulder<\/td><td>10-12<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>Quad<\/td><td>12-15<\/td><\/tr><tr><td>Bent-over Row<\/td><td>Back<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1 x 3<\/th><th>Muscles Work<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Dumbbell Bench Press<\/td><td>Chest<\/td><td>10-15<\/td><\/tr><tr><td>Hip Thrust\/Glute  Bridge<\/td><td>Glute<\/td><td>10-12<\/td><\/tr><tr><td>Chin-ups<\/td><td>Biceps<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1 x 3<\/th><th>Muscles Work<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Rear Delt Raises<\/td><td>Shoulder<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>12-15<\/td><\/tr><tr><td>Bar Dips<\/td><td>Triceps<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1 x 3<\/th><th>Muscles Work<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>Back<\/td><td>6-10<\/td><\/tr><tr><td>Back Squat<\/td><td>Legs<\/td><td>10-15<\/td><\/tr><tr><td>Narrow Grip Bench Press <\/td><td>Triceps<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1 x 3<\/th><th>Muscles Work<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>EZ Bar Curl<\/td><td>Biceps<\/td><td>10-15<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quad<\/td><td>10-15<\/td><\/tr><tr><td>One-arm Overhead Extension<\/td><td>Triceps<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1 x 3<\/th><th>Muscles Work<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Hanging Knee Raises<\/td><td>Lower Abs<\/td><td>10-15<\/td><\/tr><tr><td>Decline\/Cable Crunch<\/td><td>Upper Abs<\/td><td>10-12<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>Entire Abs<\/td><td>5-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 3-4<\/h3>\n\n\n\n<p><strong>Perform three rounds per set.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>Preacher Curl<\/td><td>One-arm DB Row<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#1_Dumbbell_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">DB Step-up<\/a><\/td><td>Lateral Lunges<\/td><td>Calf Raises<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Bar Dips<\/td><td>Side Delt Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>Seated Cable Row<\/td><td>EZ Bar Biceps Curl<\/td><\/tr><tr><td>Back Squat<\/td><td>Leg Extension<\/td><td>Machine Leg Curl<\/td><\/tr><tr><td>Arnold Press<\/td><td>H2L Cable Fly<\/td><td>Rear Delt Fly<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Bar Dips<\/td><td>Hanging Knee Raises<\/td><\/tr><tr><td>Curtsy Lunges<\/td><td>Hip Thrust<\/td><td>Calf Raises<\/td><\/tr><tr><td>Standing Lat Pulldown<\/td><td>Shoulder Shrug<\/td><td>High to Low Wood Chop<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 5-6<\/h3>\n\n\n\n<p><strong>Perform three rounds per set.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-exercises-for-bigger-biceps\/#5_Alternate_Dumbbell_Hammer_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Alternate Hammer Curl<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-pull-exercises-and-workout#4_Pendlay_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Pendlay Row<\/a><\/td><\/tr><tr><td>DB Step-up<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=MQ62r2V7Lw8\" target=\"_blank\" rel=\"noreferrer noopener\">Frog Pump<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#2_Lying_Cable_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Cable Crunches<\/a><\/td><\/tr><tr><td>Decline Bench Press<\/td><td>Rope Pushdown<\/td><td>Side Delt Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>Seated Cable Row<\/td><td>EZ Bar Biceps Curl<\/td><\/tr><tr><td>Hack Squat<\/td><td>Leg Extension<\/td><td>Machine Leg Curl<\/td><\/tr><tr><td>Arnold Press<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=jvtdBVj9YAM\" target=\"_blank\" rel=\"noreferrer noopener\">Deficit Pushups<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Bar Dips\/<a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Incline_Dumbbell_French_Press\" target=\"_blank\" rel=\"noreferrer noopener\">French Press<\/a><\/td><td>Hanging Knee Raises<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-inner-thighs#3_Dumbbell_Sumo_Cossack_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Sumo Cossack Squat<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a><\/td><td>Calf Raises<\/td><\/tr><tr><td>Standing Lat Pulldown<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-rear-delts#6_Behind_The_Neck_Barbell_Shrugs\" target=\"_blank\" rel=\"noreferrer noopener\">Behind The Neck Shrug<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Oblique Twist<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-color has-contrast-background-color has-text-color has-background\">Week 7-8<\/h3>\n\n\n\n<p><strong>Perform three rounds per set.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise#1_Incline_I-Y-T_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB IYT Raises<\/a><\/td><td>Seal\/Chest Supported Row<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#1_Barbell_Jammer\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Jammers<\/a><\/td><td>Lateral Step-up<\/td><td>Calf Raises<\/td><\/tr><tr><td>Bar Dips<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=3gYz0bLG-wY\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Press<\/a><\/td><td>Side Delt Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>Seated Cable Row<\/td><td>One-arm DB Row<\/td><\/tr><tr><td>Trap Bar Deadlift<\/td><td>Bulgarian Split Squat<\/td><td>Ab Wheel Roll<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Rope Pushdown<\/td><td>Side Delt Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>V-grip Lat Pulldown<\/td><td>Neutral Grip Chinup<\/td><td>Hanging Knee Raise<\/td><\/tr><tr><td>DB Step-up<\/td><td>Decline Crunches<\/td><td>Calf Raises<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Decline Cable Fly<\/td><td>Weighted Plank<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note: <\/strong>You can replace as many exercises as you like from what is outlined above. The above program is an example of how you can also organize a full body triset workout plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Tri-Set Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-4b580956-7b98-4b56-989c-5560d1941d03\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/8-Week-Triset-Workout-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">8-Week-Triset-Workout-Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/8-Week-Triset-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-4b580956-7b98-4b56-989c-5560d1941d03\" download>Download<\/a><\/div>\n\n\n\n<p><br><strong>Alternate Workout Programs:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-day-drop-set-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The Best Drop Set Workout Routine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-pyramid-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The Best 12-Week Pyramid Workout Routine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/6-week-circuit-training-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">\u00a0Total Body Circuit\u00a0Training Program<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>From the drop, pyramid, and super sets to tri-sets and quad sets, you can train your muscles in various ways to build strength and muscle mass and achieve your best shape. Out of multiple rep-set methods, I\u2019ll share a full body Tri Set workout routine in this article. The tri-set workout training involves performing three &#8230; <a title=\"8-Week Full Body Tri Set Workout Program with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/full-body-tri-set-workout-program-with-pdf\" aria-label=\"Read more about 8-Week Full Body Tri Set Workout Program with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":17548,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[374,479,381],"class_list":["post-17525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-muscle-building","tag-triset","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17525","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=17525"}],"version-history":[{"count":27,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17525\/revisions"}],"predecessor-version":[{"id":17566,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17525\/revisions\/17566"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/17548"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=17525"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=17525"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=17525"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}