Full Body 3x per Week
Overview
Full body training three times per week is the most efficient and effective approach for beginner lifters. Each session trains every major muscle group through compound movements, which means each muscle gets trained three times per week. For beginners, this high frequency is optimal because they recover quickly between sessions and benefit from repeated practice of the movement patterns.
Unlike Starting Strength, this program includes accessory work to address common weak points and build a more complete physique. Each session is built around a squat or deadlift variation, a horizontal press, a vertical press or pull, a rowing movement, and targeted isolation work for arms and core. The three sessions each have a different emphasis to provide variety while maintaining full body coverage.
The program uses alternating A/B/C sessions across the week. Session A emphasizes squats and bench press, Session B shifts to deadlifts and overhead press, and Session C focuses on front squats and bench press variations. This rotation ensures balanced development while keeping the training engaging across the week.
Weekly Schedule
| Day | Session | Exercises |
|---|---|---|
| Monday | Workout A |
|
| Wednesday | Workout B |
|
| Friday | Workout C |
|
Progression Scheme
Add 2.5 kg (5 lb) to all lifts every session when you successfully complete all prescribed reps. Upper body lifts may need to switch to 1.25 kg increments after a few weeks. When you fail to complete all reps for two consecutive sessions on a lift, deload that lift by 10% and build back up. Isolation work increases when you hit the top of the rep range on all sets.
Who Should Run This
This program is designed for true beginners and those returning to lifting after a long break. It is more balanced than Starting Strength, making it a better choice for lifters who care about aesthetics in addition to strength. The three-day schedule is manageable for anyone, and the full body approach maximizes the stimulus-to-fatigue ratio that beginners can achieve.
Pros & Cons
Pros
- +Only three training days per week, leaving ample time for recovery
- +Each muscle group trained three times per week for maximum beginner gains
- +Includes accessory work that builds a more balanced physique than pure strength programs
- +High frequency means more practice with compound movement patterns
Cons
- –Sessions can feel long since every muscle group is trained each day
- –Eventually outgrown as lifters need more volume per muscle group
- –Full body fatigue can limit performance on later exercises in the session
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