Goal program

Full Body 3×/Week

Three full-body gym sessions a week: legs, a push, a pull and core every time.

3 days a week
12 weeks
Any level
For everyone
Gym

About this program

Three full-body workouts on alternating days. Every session trains legs, a push, a pull and core, with a different main lift each day: squat, Romanian deadlift, leg press. Training each muscle three times a week with moderate volume is one of the best-supported ways to get stronger and fitter, and it forgives a missed day. The key rule: add a rep or a little weight every week, keep 1–2 reps in reserve, and walk 8–10k steps on your days off.

Who it’s for

Any level: beginners start with fewer sets and lighter weights, as the notes explain.
For everyone.
A gym with machines, cables and free weights.
3 sessions a week, about 60 minutes each.
8–10k steps a day on top of the workouts.

The week

Warm up for 5–7 minutes first. Rest is the pause between sets. A1 and A2 (B1 and B2) are supersets: do one set of each back to back, then rest. Rest days: walk and recover.

Monday Full body A: Squat, Bench & Row

Quads · chest · back · core · about 60 min

Exercise	Sets × reps	Rest
Barbell Back SquatStart with the empty bar and add 10 lb (5 kg) a week while your form stays clean. Goblet squats are fine while you learn.	3 × 6–⁠8	2.5 min
Barbell Bench PressSafety bars or a spotter on every set.	3 × 6–⁠8	2.5 min
Seated Cable Row	3 × 8–⁠12	90 s
Lateral Raise	2 × 12–⁠15	60 s
Forearm Plank	3 × 30–⁠45 s	45 s

Wednesday Full body B: Hinge, Press & Pull-Down

Hamstrings · shoulders · lats · core · about 55 min

Exercise	Sets × reps	Rest
Romanian DeadliftStart with the empty 45 lb bar: hips back, flat back, bar close to your legs.	3 × 6–⁠10	2.5 min
Seated Dumbbell Shoulder Press	3 × 8–⁠10	2 min
Lat Pulldown	3 × 8–⁠12	90 s
Walking Lunge	2 × 10 per leg	90 s
Dead Bug	3 × 8 per side	45 s

Friday Full body C: Legs, Incline & Arms

Quads · glutes · upper chest · arms · about 60 min

Exercise	Sets × reps	Rest
Leg Press	3 × 10–⁠12	2 min
Incline Dumbbell Press	3 × 8–⁠12	90 s
One-Arm Dumbbell Row	3 × 10–⁠12 per arm	90 s
Barbell Hip Thrust	3 × 8–⁠12	90 s
A1 Dumbbell Biceps Curl	2 × 10–⁠12	—
A2 Rope Triceps Pushdown	2 × 10–⁠12	60 s

How to progress

Double progression: add reps within the range first. When every set reaches the top of the range with clean form, add a little weight (about 5–10 lb on lower-body lifts, 2.5–5 lb on upper-body lifts) and start again at the bottom.
Stop most sets 1–2 reps short of failure. Beginners stop 2–3 reps short for the first weeks.
Every 6–8 weeks, or when you feel run down, take an easier week: half the sets, same weights.

Food

To build muscle, a small surplus (about 200–300 kcal a day); to lose fat, a small deficit (300–500 kcal). Either way 1.6–2.2 g of protein per kg of body weight (0.7–1 g per lb) every day.

Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.