Full body training gets dismissed as "beginner stuff" by guys running 6-day PPL splits. That's a mistake.
A 2019 study by Schoenfeld et al. in the Journal of Strength and Conditioning Research found that training each muscle group 3x per week produced equivalent hypertrophy to a body-part split when total weekly volume was equated (source). For lifters who can only train 3 days per week, full body isn't a compromise. It's optimal.
Here's a proven 3-day routine.
The program structure
Schedule: Monday / Wednesday / Friday (or any 3 non-consecutive days)
Duration: 60-75 minutes per session
Level: Late beginner to intermediate
Goal: Strength and hypertrophy
Each session follows the same template but rotates exercises to hit muscles from different angles across the week.
Day 1: Monday
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell back squat | 4 x 5-6 | 3 min |
| Barbell bench press | 4 x 5-6 | 3 min |
| Barbell row | 3 x 8-10 | 2 min |
| Dumbbell lateral raise | 3 x 12-15 | 90 sec |
| Barbell curl | 2 x 10-12 | 90 sec |
| Face pull | 2 x 15-20 | 60 sec |
Focus: Heavy compounds. Squat and bench are your primary lifts for the week. Push these hard.
Day 2: Wednesday
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Deadlift | 3 x 5 | 3 min |
| Overhead press | 4 x 6-8 | 2.5 min |
| Weighted pull-ups | 4 x 6-8 | 2.5 min |
| Leg press | 3 x 10-12 | 2 min |
| Dumbbell tricep extension | 2 x 10-12 | 90 sec |
| Hammer curl | 2 x 10-12 | 90 sec |
Focus: Deadlift and overhead press as primary lifts. Pull-ups for lat width. Leg press for additional quad volume.
Day 3: Friday
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Front squat | 3 x 6-8 | 3 min |
| Incline dumbbell press | 4 x 8-10 | 2 min |
| Seated cable row | 3 x 10-12 | 2 min |
| Romanian deadlift | 3 x 8-10 | 2 min |
| Dumbbell lateral raise | 3 x 12-15 | 90 sec |
| Cable crunch | 2 x 12-15 | 60 sec |
Focus: Moderate intensity, higher reps. Front squat for quad emphasis, incline for upper chest, RDL for posterior chain.
Weekly volume breakdown
| Muscle Group | Weekly Sets | Frequency |
|---|---|---|
| Quads | 10 | 3x |
| Hamstrings | 6 | 2x |
| Chest | 8 | 2x |
| Back | 10 | 3x |
| Shoulders | 10 | 3x |
| Biceps | 6 | 3x |
| Triceps | 10 | 3x |
This lands in the sweet spot for most intermediates: 8-12 sets per muscle group per week, with the major muscles hit 2-3x per week.
Progression scheme
Use double progression:
- Start at the bottom of the rep range
- Add 1 rep per set each week until you hit the top of the range
- Increase weight by 5 lbs (upper body) or 10 lbs (lower body)
- Reset to the bottom of the rep range
- Repeat
Example progression on bench press (4 x 5-6):
- Week 1: 185 x 5, 5, 5, 5
- Week 2: 185 x 6, 5, 5, 5
- Week 3: 185 x 6, 6, 6, 5
- Week 4: 185 x 6, 6, 6, 6
- Week 5: 190 x 5, 5, 5, 5 (weight increase, rep reset)
Recovery requirements
Full body training is demanding. You're hitting every muscle group every session. Recovery isn't optional:
- Sleep: 7-9 hours. Non-negotiable.
- Protein: 1.6-2.2g per kg bodyweight per day.
- Calories: At least maintenance. In a deficit, consider dropping to 2 days per week.
- Rest days: Use them. Light walking and stretching are fine. A second squat session is not "active recovery."
When to move on
This program works for 6-12 months for most intermediates. You've outgrown it when:
- You can no longer recover between sessions
- Your primary lifts have stalled for 3+ weeks despite deloading
- You want more volume for specific body parts
At that point, transition to an Upper/Lower or PPL split. But don't rush it. This program builds more muscle than most people realize.
The bottom line
Three days. Six exercises per session. Every muscle group trained 2-3x per week. Progressive overload baked in. It's simple, it's effective, and it respects your time. Load it up in Another One and let the app track your progress.