Full-body 3×

Three full-body sessions per week alternating emphasis. Great for beginners or time-crunched lifters.

The source app labels this plan as Beginner and places it in Strength.

3 training days per week: Full Body A, Full Body B, Full Body C.

• Back Squat
• Bench Press
• Pendlay Row
• Overhead Press
• Plank
• Deadlift
• Incline Dumbbell Press
• Pull-Up
• Leg Press
• Hanging Knee Raise
• Front Squat
• Dumbbell Bench Press
• Lat Pulldown
• Romanian Deadlift
• Dumbbell Lateral Raise

• Full Body A (Squat): 55 min, 5 exercises
• Full Body B (Deadlift): 55 min, 5 exercises
• Full Body C (Volume): 55 min, 5 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.