Full Body
3-Day Full Body Strength & Muscle
12
weeks
3
days a week
Intermediate
level
The best overall plan — strength and muscle across the whole body three times a week, organized around squat, hinge, and balance focuses.
What week 1 looks like
Full Body A
60 min- Barbell Back Squat4 × 5–8
- Barbell Bench Press4 × 5–8
- Chest-Supported Row3 × 8–12
- Romanian Deadlift3 × 8–10
- Cable Lateral Raise3 × 12–15
- Cable Crunch3 × 10–15
Full Body B
60 min- Deadlift3 × 3–5
- Lat Pulldown4 × 8–12
- Incline Dumbbell Press3 × 8–10
- Bulgarian Split Squat3 × 8–10 each leg
- Cable Face Pull3 × 12–15
- Farmer Carry3 × 30–60 sec
Full Body C
55 min- Front Squat3 × 8–10
- Dumbbell Shoulder Press3 × 8–10
- One-Arm Dumbbell Row3 × 10–12 each
- Hip Thrust3 × 10–12
- Cable Curl3 × 10–15
- Rope Triceps Pressdown3 × 10–15
Weeks 2–12 progress on their own. Nothing to plan yourself.