3-day full body workout plan

The plan, week 1

Week 1 is calibration: pick a weight for the bottom of each range with one more rep in reserve than later. The RIR column shows week 1 → week 2 onwards; the grid below shows what changes in weeks 2-8.

Tempo 3-0-1-0: 3 s lowering, 0 s pause in the stretch, 1 s lifting, 0 s pause in the squeeze. X: lift as fast as you can while staying in control.

What RIR means →How to read tempo →

B3fx3×6–10 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 5	–	–	1:00
3	ABarbell Squat	3 × 6–10	3 → 2	3-0-1-0	2:30	The plan's only barbell lift. Not ready for the bar yet? Start with the dumbbell sumo squat and keep it for all 8 weeks.
4	BDumbbell Bench Press	3 × 8–12	3 → 2	3-0-1-0	2:00
5	CCable Lat Pulldown	3 × 8–12	3 → 2	3-0-1-1	2:00	Pull the bar to your upper chest without leaning far back.
6	DSeated Leg Curl	2 × 10–15	3 → 2	3-0-1-0	1:30
7	EDumbbell Lateral Raise	2 × 12–20	3 → 2	2-0-1-1	1:00
8	FDumbbell Biceps Curl	2 × 10–15	3 → 2	3-0-1-0	1:00

15 working sets · ≈40 min

B3fx3×8–12 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	ADumbbell Romanian Deadlift	3 × 8–12	3 → 2	3-1-1-0	2:00	Hips back, knees soft, dumbbells close to the legs; stop before your back rounds.
4	BSeated Dumbbell Shoulder Press	3 × 8–12	3 → 2	3-0-1-0	2:00
5	CSeated Cable Row	3 × 8–12	3 → 2	3-0-1-1	2:00
6	DDumbbell Goblet Squat	2 × 10–15	3 → 2	3-0-1-0	2:00	Hold the dumbbell at your chest and sit down between your knees.
7	ECable Triceps Pushdown	2 × 10–15	3 → 2	2-0-1-1	1:00
8	FDumbbell Biceps Curl	2 × 10–15	3 → 2	3-0-1-0	1:00

15 working sets · ≈40 min

B3fx3×8–12 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	ALeg Press	3 × 8–12	3 → 2	3-0-1-0	2:00
4	BMachine Chest Press	3 × 8–12	3 → 2	3-0-1-0	2:00
5	CChest Supported Machine Row	3 × 8–12	3 → 2	3-0-1-1	2:00
6	DSeated Leg Curl	2 × 10–15	3 → 2	3-0-1-0	1:30
7	EMachine Reverse Flyes	2 × 12–20	3 → 2	2-0-1-1	1:00
8	FDumbbell Biceps Curl	2 × 10–15	3 → 2	3-0-1-0	1:00
9	GCalf Leg Press	2 × 10–15	3 → 2	2-2-1-0	1:00

17 working sets · ≈45 min

Full Body AFull Body BFull Body C

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Week by week

No planned deload: beginners recover between sessions at this volume. If two sessions in a row go backwards, take an easy week.

Saved only in this browser. The app keeps your weights and reps.

How to progress on this plan

The simplest method that works on any plan: double progression. Keep the weight and add reps while you finish your sets with the reserve in the RIR column. When every set reaches the top of the range, add one step and build the reps up again.

• Barbell Squat 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
• Dumbbell Bench Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
• Cable Lat Pulldown 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
• Dumbbell Romanian Deadlift 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
• Seated Dumbbell Shoulder Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
• Seated Cable Row 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
• Isolation exercises (10–20 reps) follow the same rule. With light dumbbells, the next pair can be too big a jump: use the in-between weight, or stay and go 1-2 reps above the range for a week or two.
• Every main lift comes once a week: each day has its own leg lift (squat, dumbbell Romanian deadlift, leg press), its own press and its own row or pulldown. So each lift gets one chance a week to add a rep, and the first weight step usually comes after four to six weeks. Until then, the added reps are your progress.
• The seated leg curl (days A and C) and the dumbbell biceps curl (all three days) keep the same sets and reps every time, so each session builds on the last one, whichever day it was: 12 and 12 reps on Monday's curl means aiming for 13 on Wednesday.
• After week 8, run the plan again with week 1 as calibration: enter a week-8 set in the starting-weights calculator below and leave 3-4 reps in reserve that week.

The full guide: how to progress →

Your starting weights

Enter a recent set of the exercise: weight, reps and how many reps you had left. You get the week-1 weight for the bottom of the range with one rep more in reserve, from the widely used RPE chart (RTS).

1RM calculator →

Weekly volume per muscle

Working sets per muscle in a regular week, counted the way the app counts them: a set is 1 for a muscle the exercise trains directly and 0.5 for one it trains indirectly. Warm-ups don't count.

Abs and calves are optional. From 10 sets a week the app labels a muscle "High volume": above its default target and still productive.

Count your own sets →

Substitutions

Choose your substitute in week 1 and keep it for all 8 weeks: the app tracks progress per exercise. Each substitute trains the same muscles directly, so the volume above stays the same.

Adapt the plan

Short on time

Skip the biceps curl on day A or B: it comes on all three days, so the biceps still get 4 sets a week. On day C the calf press is optional. Each skipped exercise saves about 4 minutes; keep the first three exercises of every session as written.

Bulking or cutting

Keep the plan as it is in both. On a cut, aim to hold your weights: reps that drop by one or two are normal, and you can skip the last set of the isolation exercises if recovery suffers.

Bringing up one muscle

For glutes and legs, take the glute and leg priority version of this plan: the glutes get 13.5 sets a week instead of 8.5. For any other muscle, add 2-3 weekly sets for it only, spread over the sessions that already train it.

Over 40

Warm up a little longer, keep one more rep in reserve on the heavy barbell lifts and take the full rest. Joints decide the pace, not the calendar.

Training at home

Training at home with dumbbells and an adjustable bench? Take the dumbbell version of this plan: the same three-day structure, built only from exercises you can do at home.

The same plan in the app

The app opens exactly this plan: all 8 weeks, the same targets, week 1 calibration included. Its description in the app:

Three full body (FBW) workouts a week (Mon, Wed, Fri) for your first months in the gym, about 60 minutes each, mostly on machines and dumbbells with one barbell lift: the squat. Every big muscle group trains 2-3 times a week. 8 weeks: week 1 is calibration (pick weights that leave 3 reps in reserve, RIR 3), weeks 2-8 at RIR 2. Progression: add reps first, then weight once every set reaches the top of its range at the target RIR.

Free: the plan, logging weight, reps and RIR, the rest timer, history, previous results and the calculators.

This page teaches the manual method. With Premium, the app suggests the weight and reps for every set after each workout, from the weights, reps and RIR you logged, including week-1 calibration and the deload. Its suggestions can differ from this simple rule because it uses more of your data.

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Full body · 3 days

The plan, week 1

Week 1 is calibration: pick a weight for the bottom of each range with one more rep in reserve than later. The RIR column shows week 1 → week 2 onwards; the grid below shows what changes in weeks 2-8.

Tempo 3-0-1-0: 3 s lowering, 0 s pause in the stretch, 1 s lifting, 0 s pause in the squeeze. X: lift as fast as you can while staying in control.

What RIR means →How to read tempo →How supersets work →

B3fx3×6–10 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 5	–	–	1:00
3	ABarbell Squat	3 × 6–10	3 → 2	2-0-X-0	3:00
4	BBarbell Bench Press	3 × 6–10	3 → 2	2-0-1-0	3:00	Do one lighter set of about 5 reps before the working sets: the warm-up sets were for the squat.
5	CCable Lat Pulldown	3 × 8–12	2 → 1	2-0-1-1	2:00	Pull-ups instead if you can do 10 or more strict reps.
6	DSeated Leg Curl	3 × 10–15	2 → 1	2-0-1-1	1:30
7	EDumbbell Lateral Raise	3 × 12–20	2 → 1	2-0-1-0	1:00
8	F1Cable Triceps Pushdown	2 × 10–15	2 → 1	2-0-1-1	→
9	F2Dumbbell Biceps Curl	2 × 10–15	2 → 1	2-0-1-0	1:00

19 working sets · ≈50 min · → Superset: go straight to the next exercise, rest after the pair

B3fx3×8–12 · RIR 2

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	ARomanian Deadlift	3 × 8–12	3 → 2	3-0-1-0	2:30	Bar close to the legs, hips back; stop before your back rounds.
4	BSeated Dumbbell Shoulder Press	3 × 8–12	3 → 2	2-0-1-0	2:00
5	CSeated Cable Row	3 × 8–12	2 → 1	2-0-1-1	2:00
6	DSeated Leg Extension Machine	3 × 10–15	2 → 1	2-0-1-1	1:30
7	ECable Middle Chest Fly	3 × 10–15	2 → 1	2-0-1-1	1:00
8	FEZ-Bar Biceps Curl	3 × 10–15	2 → 1	2-0-1-0	1:00
9	GCalf Leg Press	2 × 10–15	2 → 1	2-2-1-0	1:00

20 working sets · ≈50 min · → Superset: go straight to the next exercise, rest after the pair

B3fx3×8–12 · RIR 1

	A	B	C	D	E
1	Exercise	Sets × reps	RIR	Tempo	Rest	Notes
2	WUWarm-up sets	2 × 8	–	–	1:00
3	ALeg Press	3 × 8–12	2 → 1	2-0-X-0	2:00
4	BIncline Dumbbell Bench Press	3 × 8–12	3 → 2	2-0-1-0	2:00
5	CBarbell Hip Thrust	2 × 8–12	3 → 2	2-0-1-1	2:00	Upper back on the bench, chin tucked; hold the top for a second on every rep.
6	DChest Supported Machine Row	3 × 8–12	2 → 1	2-0-1-1	2:00
7	ESeated Leg Curl	3 × 10–15	2 → 1	2-0-1-1	1:30
8	F1Seated Dumbbell Lateral Raise	2 × 12–20	2 → 1	2-0-1-0	→
9	F2Cable Rear Delt Fly	2 × 12–20	2 → 1	2-0-1-1	1:00
10	G1Cable Overhead Triceps Extension	2 × 10–15	2 → 1	3-0-1-0	→
11	G2Seated Incline Biceps Curl	2 × 10–15	2 → 1	3-0-1-0	1:00

22 working sets · ≈50 min · → Superset: go straight to the next exercise, rest after the pair

Full Body AFull Body BFull Body C

Print / save as PDF

Track this plan for free

Week by week

Week 8 is a deload: about 60% of the sets (4→2, 3→2, 2→1), the same weights and rest, stop at RIR 4. Why a deload helps →

Saved only in this browser. The app keeps your weights and reps.

How to progress on this plan

The simplest method that works on any plan: double progression. Keep the weight and add reps while you finish your sets with the reserve in the RIR column. When every set reaches the top of the range, add one step and build the reps up again.

• Barbell Squat 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
• Barbell Bench Press 3 × 6–10 at RIR 2: when all 3 sets reach 10 reps at RIR 2 or easier, add 2.5 kg next session.
• Cable Lat Pulldown 3 × 8–12 at RIR 1: when all 3 sets reach 12 reps at RIR 1 or easier, add 2.5 kg next session.
• Romanian Deadlift 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
• Seated Dumbbell Shoulder Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
• Seated Cable Row 3 × 8–12 at RIR 1: when all 3 sets reach 12 reps at RIR 1 or easier, add 2.5 kg next session.
• Isolation exercises (10–20 reps) follow the same rule. With light dumbbells, the next pair can be too big a jump: use the in-between weight, or stay and go 1-2 reps above the range for a week or two.
• The squat and bench press on day A are the heavy lifts: 6-10 reps at RIR 2 with 3 minutes of rest. Each comes once a week, so expect about one rep a week: filling the 6-10 range can take most of the block, and the first 2.5 kg step may come only in week 7 or in the next run.
• Only the seated leg curl repeats (days A and C), with the same 3 × 10-15, so each session builds on the last one, whichever day it was. The curls and lateral raises are a different exercise on each day, each with its own progression; keep them different when you pick substitutes.
• After the week-8 deload, run the plan again. Week 1 is calibration again: enter a week-7 set in the starting-weights calculator below, not a set from the deload week.

The full guide: how to progress →

Your starting weights

Enter a recent set of the exercise: weight, reps and how many reps you had left. You get the week-1 weight for the bottom of the range with one rep more in reserve, from the widely used RPE chart (RTS).

1RM calculator →

Weekly volume per muscle

Working sets per muscle in a regular week, counted the way the app counts them: a set is 1 for a muscle the exercise trains directly and 0.5 for one it trains indirectly. Warm-ups don't count.

Abs and calves are optional. From 10 sets a week the app labels a muscle "High volume": above its default target and still productive.

Count your own sets →

Substitutions

Choose your substitute in week 1 and keep it for all 8 weeks: the app tracks progress per exercise. Each substitute trains the same muscles directly, so the volume above stays the same.

Adapt the plan

Short on time

Skip the calf press on day B (about 4 minutes) and the overhead extension and incline curl superset on day C (about 5 minutes): triceps and biceps still get 5 sets a week. On day A, superset the leg curl with the lateral raise and rest 90 seconds after the pair: about 3 minutes less. Keep the first three lifts of every day as written.

Bulking or cutting

Keep the plan as it is in both. On a cut, aim to hold your weights: reps that drop by one or two are normal, and you can skip the last set of the isolation exercises if recovery suffers.

Bringing up one muscle

To bring up the glutes, start with a third set of hip thrusts on day C (about 3 minutes). For a full glute and leg focus, the 4-day upper/lower plan has a glute and leg priority version for intermediates. For any other muscle, add 2-3 weekly sets for it only.

Over 40

Warm up a little longer, keep one more rep in reserve on the heavy barbell lifts and take the full rest. Joints decide the pace, not the calendar.

Training at home

At home with dumbbells and an adjustable bench, take the 4-day dumbbell upper/lower plan instead: this one needs a barbell, a leg press, cables and machines.

The same plan in the app

The app opens exactly this plan: all 8 weeks, the same targets, week 1 calibration included. Its description in the app:

Three full body (FBW) workouts a week (Mon, Wed, Fri) for intermediates, about 65-70 minutes each: squat and bench press on day A, Romanian deadlift and dumbbell shoulder press on B, leg press, incline dumbbell press and hip thrust on C. 8 weeks: week 1 is calibration (one more rep in reserve than the target), weeks 2-7 at RIR 2 on free-weight compounds and RIR 1 on the rest, week 8: deload, about half the sets, RIR 4. Progression: add reps first, then weight once every set reaches the top of its range at the target RIR.

Free: the plan, logging weight, reps and RIR, the rest timer, history, previous results and the calculators.

This page teaches the manual method. With Premium, the app suggests the weight and reps for every set after each workout, from the weights, reps and RIR you logged, including week-1 calibration and the deload. Its suggestions can differ from this simple rule because it uses more of your data.

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Full body · 3 days