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Want to build muscle and strength without living in the gym? Three full body workouts a week is one of the best ways to do it.
This plan gives each day its own job: a heavy day, a medium day and a light day. You train every muscle three times a week, but you never hammer it three times in a row. It’s built for men and women who’ve been lifting for a few months and want a plan that keeps progressing.
Keep reading for all three workouts, how to pick your weights, and how to progress over 8 weeks.
The plan at a glance
| Level | Intermediate (3+ months of lifting) |
| Days | 3 a week, with a rest day between each |
| Session length | 60 minutes |
| Rest | 2 to 3 min on main lifts, 60 to 90 sec on the rest |
| Length | 8 weeks |
| Equipment | Commercial gym |
Your week
| Monday | Wednesday | Friday |
|---|---|---|
| Day A: heavy | Day B: medium | Day C: light |
The first two exercises each day are your main lifts. Everything after them is an accessory, or a smaller exercise that fills in the gaps.
The workouts
Day A: heavy
| Exercise | Sets | Reps |
|---|---|---|
| Barbell back squat | 4 | 5 |
| Barbell bench press | 4 | 5 |
| Barbell row | 3 | 6-8 |
| Romanian deadlift | 3 | 8 |
| Dumbbell lateral raise | 2 | 12-15 |
| Hanging knee raise | 3 | 10-12 |
Day B: medium
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 5 |
| Standing overhead press | 4 | 6-8 |
| Lat pulldown or pull-up | 3 | 8-10 |
| Incline dumbbell press | 3 | 8-10 |
| Bulgarian split squat | 3 | 8 each leg |
| Cable face pull | 2 | 12-15 |
Day C: light
| Exercise | Sets | Reps |
|---|---|---|
| Front squat or leg press | 3 | 10-12 |
| Dumbbell bench press | 3 | 10-12 |
| Seated cable row | 3 | 10-12 |
| Leg curl | 3 | 12 |
| Dumbbell curl | 3 | 12 |
| Triceps pushdown | 3 | 12 |
How to pick your weights
Heavy day: a weight you could lift 6 or 7 times, so you finish each set of 5 with a rep or two left. Medium day: a weight you could lift about 10 times. Light day: a weight you could lift about 14 or 15 times.
“Light” doesn’t mean easy. It just means more reps with less weight. Sets should still feel hard by the end.
How the 8 weeks progress
| Weeks 1 to 3 | Week 4 | Weeks 5 to 7 | Week 8 | |
|---|---|---|---|---|
| Effort | 2 to 3 reps left | Same | 1 to 2 reps left | Easy |
| Sets | As listed | As listed | As listed | Half the sets |
When to add weight: once you hit the top of the rep range on every set, add 5 lb (2.5 kg) to upper body lifts and 10 lb (5 kg) to squats and deadlifts next time. Week 8 is a deload, or an easier week, then start again a little heavier.
Why full body, three times a week?
Because it gets the job done in three visits. Research found that the total weekly work matters more than how many days you split it across, and full body training lets you practice the big lifts three times a week.
Rest matters on the heavy lifts too. When researchers compared 1 minute and 3 minute rests in trained young men, the 3 minute group got stronger and built more thigh muscle. It was a small study, so hold it loosely, but there’s no reason to rush your heavy sets.
Three sessions a week also covers the WHO recommendation of strength work on two or more days. Add some walking and you’re in great shape.
Eating for it
Aim for about 0.6 to 0.9 g of protein per pound of bodyweight a day (1.4 to 2.0 g per kg). If your goal is size, eat a little more than you burn. Our list of the best foods to gain muscle can help.
Questions people ask
Is this good for beginners?
Not quite. If you’re brand new, start with StrongLifts 5×5 or the Fierce 5 workout routine, then move to this after a few months.
Can women do this plan?
Absolutely. If you’d prefer a beginner-friendly, women-focused version, try our 3 day full body gym workout for women.
Can I do it with just dumbbells?
Try our 3 day full body dumbbell workout instead.
Can I add a fourth day?
Keep it to walking or easy cardio for the first 8 weeks. If you’re itching for more, an upper lower split is a good next step.
Happy lifting, and enjoy getting it all done in three days!
This article is for general information and is not medical advice. If you have an injury or a medical condition, check with a doctor before starting a new training plan.
