Day 1: Day A
Full Body - Squat Focus| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Barbell Squat | 3 | 6–10 | 2 | 3 min |
| Bench Press | 3 | 6–10 | 2 | 3 min |
| Barbell Row | 3 | 8–12 | 2 | 2 min |
| Dumbbell Shoulder Press | 2 | 8–12 | 2 | 1:30 |
| Lateral Raise | 2 | 12–15 | 1 | 1 min |
| Barbell Curl | 2 | 10–12 | 1 | 1 min |
Free program · Beginner
3-Day Full Body Workout
Three sessions a week, each one covering the whole body. Chest, back, shoulders, and legs are trained every session, which makes it a time-efficient starting point for beginners and a strong option for anyone short on time.
- Days per week
- 3
- Frequency
- Chest, back, shoulders, legs 3x/week
- Session length
- ~60 min
- Weekly working sets
- 46
- Level
- Beginner
Run this program in Surpass
On your iPhone with Surpass installed, tap Add to Surpass to copy every day, exercise, rep range, RIR target, and rest time into an editable plan. Each set then shows what you lifted last time and a target to beat.
The workouts
RIR means reps in reserve: how many more clean reps you could have done. Start each lift at the bottom of its rep range.
Day 2: Day B
Full Body - Hinge Focus| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Conventional Deadlift | 3 | 5–8 | 2 | 4 min |
| Incline DB Press | 3 | 8–12 | 2 | 2 min |
| Lat Pulldown | 3 | 8–12 | 2 | 1:30 |
| Lying Leg Curl | 2 | 10–15 | 1 | 1 min |
| Face Pull | 2 | 15–20 | 1 | 1 min |
| Tricep Pushdown | 2 | 10–15 | 1 | 1 min |
Day 3: Day C
Full Body - Varied| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Leg Press | 3 | 10–15 | 2 | 2 min |
| Machine Chest Press | 3 | 8–12 | 2 | 2 min |
| Cable Row | 3 | 10–12 | 2 | 1:30 |
| Overhead Press | 2 | 8–12 | 2 | 2 min |
| Standing Calf Raise | 3 | 12–15 | 1 | 1 min |
| Incline Curl | 2 | 10–12 | 1 | 1 min |
Who it is for
- Beginners in their first year of lifting.
- People who can only train three days a week.
- Returning lifters rebuilding a base after time off.
Weekly schedule
Three non-consecutive days, such as Monday, Wednesday, Friday. Run the three workouts in order.
How to progress
Beginners can often add load every session on the main lifts. Once a set falls short of the bottom of its rep range, hold the weight and build reps back up before adding more.
Direct sets per muscle each week
Counts sets where the muscle is a primary mover. Compound lifts also train secondary muscles.
Questions
Is full body three times a week enough?
For beginners, yes. Chest, back, shoulders, and legs are trained in every session, which is plenty of stimulus while recovery capacity and technique are still developing. Add a couple of arm or calf sets if those lag.
How long until I should switch programs?
Stay on it while your main lifts keep improving. Many people run full body for six to twelve months before moving to an upper/lower or PPL split.
Can I do full body on consecutive days?
It is better to leave a day between sessions so the same muscles recover. If you must train two days in a row, keep the second day lighter.
Share it with a training partner
The link opens this exact plan. Anyone with Surpass can copy it into their own plan, and anyone without it can still read it.
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