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All workout plans

3-Day Full Body

General fitnessBeginner

The whole body three times a week, built on the squat, the bench and the deadlift. The plan most people should start on.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 45 min
Weekly volume
≈49 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs15 sets · 31%
  • Chest9 sets · 18%
  • Back9 sets · 18%
  • Core9 sets · 18%
  • Shoulders7 sets · 14%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. Tuerest day
  4. WedFull Body B
  5. Thurest day
  6. FriFull Body C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Full Body A

Squat, press, row · 6 exercises · Up to 45 min

    • Barbell full squatQuads · Barbell3× 5–8 reps3 min restBrace before you unrack. Down under control, up as fast as the bar will move.
    • Barbell bench pressChest · Barbell3× 5–8 reps3 min restShoulder blades pulled back and down, and keep them there. Touch the lower chest, don't bounce.
    • Cable seated rowUpper back · Cable3× 8–12 reps2 min restPull to the navel, hold the squeeze for a beat, let the weight stretch you out at the front.
    • Dumbbell seated shoulder pressFront delts · Dumbbell2× 8–12 reps2 min rest
    • Lever lying leg curlHamstrings · Machine2× 10–12 reps1 min rest
    • Front plankAbs · Bodyweight3× 40 s1 min rest

Workout 2 of 3

Full Body B

Hinge, pull-down, press · 6 exercises · Up to 42 min

    • Barbell romanian deadliftGlutes · Barbell3× 6–10 reps2 min 30 s restPush the hips back with the bar grazing your thighs. Stop where your hamstrings stop, not where the floor is.
    • Cable lat pulldown full range of motionLats · Cable3× 8–12 reps1 min 30 s restLead with the elbows, not the hands, and let your arms straighten fully at the top.
    • Dumbbell incline bench pressChest · Dumbbell3× 8–12 reps2 min rest
    • Sled 45° leg pressQuads · Sled3× 10–12 reps2 min rest
    • Dumbbell lateral raiseSide delts · Dumbbell2× 12–15 reps1 min rest
    • Dead bugAbs · Bodyweight3× 10 reps1 min rest

Workout 3 of 3

Full Body C

Deadlift, press, row · 6 exercises · Up to 39 min

    • Barbell deadliftGlutes · Barbell2× 5 reps3 min restTwo hard sets is plenty. Put the bar down and re-set your brace between every rep.
    • Dumbbell bench pressChest · Dumbbell3× 8–12 reps2 min rest
    • Lever t bar rowUpper back · Machine3× 8–12 reps2 min restChest on the pad so the lower back, already worked by the deadlift, gets the rest of the session off.
    • Dumbbell lungeQuads · Dumbbell2× 10 reps1 min 30 s restTen a leg. Step out far enough that the front shin stays near vertical.
    • Cable face pullRear delts · Cable3× 12–15 reps1 min rest
    • Cable kneeling crunchAbs · Cable3× 12–15 reps1 min rest

How to progress

Start every lift with a weight you could do about twelve reps with, so the first two weeks are technique. Add 2.5 kg to a lift as soon as you hit the top of its rep range on every set with one or two reps still in reserve. Miss the same weight twice, take 10% off and build back — that is the programme working, not failing.

Start this plan

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