3-Day Full Body
Three full-body sessions a week — the most efficient plan for busy schedules.
- days/wk
- 3
- Level
- Beginner
- Exercises
- 18
Hit every major muscle group three times a week with compound-focused full-body workouts. Ideal for beginners or anyone short on time who still wants steady strength and muscle gains.
Start this program →The weekly plan
Day 1 — Full Body A
Full Body6 exercises · 17 sets · ~0:51
Day 2 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
Day 3 — Full Body B
Full Body6 exercises · 17 sets · ~0:51
Day 4 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
Day 5 — Full Body C
Full Body6 exercises · 17 sets · ~0:51
Day 6 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
Day 7 — Rest
RecoveryRest day — recover, hydrate, and eat well. A light walk or some stretching is optional.
How to run it
- Warm up for 5–10 minutes before your working sets.
- Add a little weight or a rep whenever you hit the top of the rep range.
- Rest 90–120 seconds between sets on the big compound lifts.
- Prioritise form over load — clean reps build muscle and protect your joints.
Ready to start?
Open the app and train with animated demos for every move.
Open the app →