Day 1 — Full Body A
Squat day. Push emphasis.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | RPE 7-8 |
| Barbell Bench Press | 3 | 5 | RPE 7-8 |
| Bent-Over Row | 3 | 5-8 | RPE 8 |
| Dumbbell Lateral Raise | 3 | 12-15 | RPE 9 |
| Plank | 3 | 30-45 sec | — |
Full Body 3-Day
A beginner-friendly 3-day full body program. Train every muscle three times a week with the big compounds.
- Days / week
- 3
- Split
- Full Body
- Goal
- General fitness
- Level
- Beginner
Who this is for
Beginners or returning lifters who want the fastest strength gains with minimal weekly time.
Expected commitment: 45-60 min per session, 3 sessions per week.
Prerequisites: No prior training required. Access to a barbell, rack, and bench.
Full week breakdown
Day 2 — Full Body B
Deadlift day. Pull emphasis.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Conventional Deadlift | 2 | 5 | RPE 7-8 |
| Standing Overhead Press | 3 | 5 | RPE 7-8 |
| Pull-Up or Lat Pulldown | 3 | 6-10 | RPE 8 |
| Romanian Deadlift | 3 | 8-10 | RPE 8 |
| EZ-Bar Curl | 3 | 8-10 | RPE 9 |
Day 3 — Full Body C
Squat day. Hypertrophy bias.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | RPE 7-8 |
| Incline Dumbbell Press | 3 | 8-10 | RPE 8 |
| Seated Cable Row | 3 | 8-10 | RPE 8 |
| Leg Curl | 3 | 10-12 | RPE 9 |
| Standing Calf Raise | 3 | 8-12 | RPE 9 |
| Triceps Pushdown | 3 | 10-12 | RPE 9 |
How to progress this program
Full body 3x/week is the highest-ROI program for any beginner. You touch every major movement pattern three times a week, which means three weekly opportunities for the nervous system to practice each lift and three opportunities to add weight.
The sets-of-five scheme on the main compounds (squat, bench, deadlift, OHP, row) is linear progression: when you hit all prescribed reps with sound form, add 5 lb to upper-body lifts and 10 lb to lower-body lifts the next session. Beginners can usually add weight every single session for the first 8-12 weeks.
Accessory work is kept short and hypertrophy-biased — lateral raises, curls, RDLs — to drive size without burying the central nervous system. Top working sets stay at RPE 7-8 so you bank reps in reserve and recover for the next session.
When linear progression stalls (typically months 3-6), MuscleBuddy switches the main lifts to double progression and adds slow weight increments. The big compounds get a small weekly deload built in by alternating heavy and lighter sessions.
Start this program for free
MuscleBuddy auto-advances weights, tracks every set, and adjusts when you stall.
Start this program for free with MuscleBuddy