Full Body Strength Workout Plan (3 Day)
Three full-body sessions a week, each hitting squat, hinge, push, pull and core with 60 to 90 second rests. Machines and cables keep technique honest.
Routines
Day 1 — Full-Body A
Goblet-based day. Use a weight you can control with perfect form. Rest 60–75s between sets.
Day 2 — Full-Body B
Barbell emphasis. Keep 1–2 reps in reserve. Rest 90s on compounds, 60–75s on accessories.
Day 3 — Full-Body C
Deadlift + vertical pull focus. Control eccentrics (3s down). Rest 90s on heavy lifts, 60–75s on others.
About this plan
Three full-body sessions a week, each one covering a squat, a hinge, a press, a pull and core. For someone new to lifting this beats a split: every pattern gets practised three times a week instead of once, and technique is mostly a practice problem early on.
The three days rotate rather than repeat. Day A is dumbbell-led — goblet squat, bench press, Romanian deadlift, one-arm row, overhead press, dead bug. Day B moves to the barbell for squat, bench and Romanian deadlift, adding a lat pulldown, lateral raise, bird dog and face pull. Day C opens with a deadlift, then incline press, assisted pull-up, Bulgarian split squat, seated overhead press and a Pallof press.
Starting on dumbbells before the barbell is the useful part of that order. A goblet squat teaches an upright torso and a full depth almost by itself, because the weight in front will tip you forward if you round. By the time you meet a barbell squat on day B, the pattern is already there.
Rest 60 to 90 seconds between sets — long enough to recover, short enough to keep the session near an hour. On the first working set of each lift, stop two or three reps short of failure. That is not being cautious for its own sake: technique degrades before the set ends, and the reps you grind out with a rounded back cost more than they add.
Progress with the smallest jump available. On dumbbells that is usually 2kg, on a barbell 2.5kg total. When a jump feels too large, add a rep at the current weight instead and take the jump the following week.
Face pulls and bird dogs look like filler and are not. They balance the pressing volume and keep the shoulders and lower back in the game as the loads climb.
Run it on non-consecutive days. If a session gets missed, do it the next day and shift the rest — the rotation is what matters, not the day of the week it lands on.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android.
Want something built around your own schedule and equipment instead? Try the free workout planner.
