Strength
Full-body 3×
Three full-body sessions per week alternating emphasis. Great for beginners or time-crunched lifters. Three days a week, about 55 minutes a session.
- Days per week
- 3
- Session length
- About 55 min
- Level
- Beginner
- Focus
- Strength
What it takes
You will need three sessions a week of roughly 55 minutes, plus a warm-up.
Your week
Rest or walk on the other four days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: Full Body A (about 55 min)
- Day 2: Full Body B (about 55 min)
- Day 3: Full Body C (about 55 min)
Full Body A (Squat)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 3 × 6–8 | 3 min |
| Bench Press | 3 × 6–8 | 2½ min |
| Pendlay Row | 3 × 8–10 | 2 min |
| Overhead Press | 2 × 8–10 | 90 s |
| Plank | 3 × 45 s | 45 s |
Full Body B (Deadlift)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadlift | 3 × 5 | 3 min |
| Incline Dumbbell Press | 3 × 8–10 | 2 min |
| Pull-Up | 3 × 6–10 | 2 min |
| Leg Press | 2 × 12 | 90 s |
| Hanging Knee Raise | 3 × 10–15 | 1 min |
Full Body C (Volume)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Front Squat | 3 × 8–10 | 2½ min |
| Dumbbell Bench Press | 3 × 8–12 | 2 min |
| Lat Pulldown | 3 × 10–12 | 90 s |
| Romanian Deadlift | 3 × 10–12 | 2 min |
| Dumbbell Lateral Raise | 3 × 12–15 | 1 min |
Adding weight
Where an exercise has a rep range, like 6–8, stay at the same weight until you hit the top of the range on every set. Then add the smallest jump you can and build back up from the bottom.
For fixed-rep work, add weight once every set moves well and you finish with a rep or two in reserve.
Jumps of 1–2.5 kg on upper-body lifts and 2.5–5 kg on lower-body lifts are plenty. Bigger jumps stall sooner.
Making it fit
- Start lighter than you think for the first two weeks. You are learning the movements as much as building strength.
- If a session runs long, cut the last exercise rather than rushing the rest.
