3 Day Full Body
Full body sessions three times a week, the most efficient structure for early strength and muscle gain.
Goal
Build Muscle • Strength • General Fitness
Difficulty
Beginner
Program length
8 Weeks
Training days
3 Days Per Week
Workout duration
60 Minutes
Equipment
Full Gym
Who Is This Program For?
This program is ideal for beginners and intermediate lifters who want to train three times per week while building muscle, improving strength and developing balanced physique.
It is perfect for people who want maximum results without spending six days in the gym.
Why This Program Works
01
Trains every major muscle group three times per week.
02
Higher training frequency improves skill and muscle growth.
03
Balanced weekly volume for strength and hypertrophy.
04
Plenty of recovery between workouts.
05
Easy to follow and sustainable.
Weekly Schedule
Monday
Full Body A
Tuesday
Rest
Wednesday
Full Body B
Thursday
Rest
Friday
Full Body C
Saturday
Optional Walking or Cardio
Sunday
Rest
Full Body A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 3 | 6–8 | 2–3 min |
| Bench Press | 3 | 8–10 | 2 min |
| Seated Cable Row | 3 | 8–10 | 90 sec |
| Dumbbell Shoulder Press | 2 | 10–12 | 90 sec |
| Leg Curl | 2 | 10–12 | 90 sec |
| Cable Crunch | 3 | 12–15 | 60 sec |
Full Body B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 3 | 8–10 | 2 min |
| Incline Dumbbell Press | 3 | 8–10 | 90 sec |
| Lat Pulldown | 3 | 8–10 | 90 sec |
| Walking Lunges | 2 | 10 each leg | 90 sec |
| Dumbbell Lateral Raise | 2 | 12–15 | 60 sec |
| Plank | 3 | 45 sec | 60 sec |
Full Body C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | 3 | 10–12 | 2 min |
| Chest Supported Row | 3 | 8–10 | 90 sec |
| Machine Chest Press | 3 | 10–12 | 90 sec |
| Seated Dumbbell Shoulder Press | 2 | 10–12 | 90 sec |
| Standing Calf Raise | 3 | 12–15 | 60 sec |
| Hanging Knee Raise | 3 | 12–15 | 60 sec |