All Goals · Workout Plan
3-Day Full Body Workout
Three full-body sessions a week is the most time-efficient way to train. Every muscle gets stimulated three times — excellent frequency — and you only need three gym days. It's ideal for beginners, busy schedules, or anyone who'd rather train hard and go home.
●3 days/week●Beginner+●Full Body ×3
Day A
Squat focus| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Back Squat | 3 | 5–8 | 1–2 |
| Barbell Bench Press | 3 | 6–8 | 1–2 |
| Barbell Row | 3 | 6–8 | 1–2 |
| Dumbbell Lateral Raise | 2 | 12–15 | 0–1 |
| Triceps Pushdown | 2 | 10–12 | 0–1 |
Day B
Hinge focus| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Deadlift | 3 | 5 | 2–3 |
| Seated Overhead Press | 3 | 6–8 | 1–2 |
| Lat Pulldown | 3 | 8–10 | 1–2 |
| Lying Leg Curl | 2 | 10–12 | 0–1 |
| Dumbbell Curl | 2 | 10–12 | 0–1 |
Day C
Volume / pump| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Front Squat (or Leg Press) | 3 | 8–10 | 1–2 |
| Incline Dumbbell Press | 3 | 8–10 | 1–2 |
| Seated Cable Row | 3 | 10–12 | 1–2 |
| Leg Extension | 2 | 12–15 | 0–1 |
| Face Pull | 2 | 15–20 | 0–1 |
How to run it
- Train three non-consecutive days, e.g. Mon/Wed/Fri.
- Beginners: keep 2–3 reps in reserve and add a little weight each week — that progression is what drives growth.
- Rotate A → B → C each session.
Evidence base: Schoenfeld et al. (2016) · Morton et al. (2018)
Make it yours.
Swap exercises for your equipment, set your days, and track progression — our free generator personalises this plan in 60 seconds.