FREE WORKOUT PLAN
3-day full body workout plan
Updated 2026-10-12 · Leer en español
Three full body sessions a week is the classic starting point for a reason: every muscle is trained three times, you practice the main lifts often, and a missed day never leaves a muscle untrained for a week. The three days rotate different exercises so nothing gets stale.
Days
3 days a week
Session
45-50 min
Level
Beginner
Equipment
Full gym
Weekly schedule
Monday, Wednesday and Friday (or any three days with a rest day between).
The workouts
Day A
Free Barbell Squat
3 × 6-10 · RIR 3 · rest 3 min
Bench Press
3 × 6-10 · RIR 2 · rest 3 min
Pronated Lat Pulldown
3 × 8-12 · RIR 2 · rest 2 min
Lying Leg Curl
2 × 10-12 · RIR 2 · rest 90 s
Standing Lateral Raises
2 × 12-15 · RIR 1 · rest 60 s
Day B
Romanian Deadlift (RDL)
3 × 8-10 · RIR 3 · rest 150 s
Seated Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Seated Cable Row
3 × 8-12 · RIR 2 · rest 2 min
Leg Press
3 × 10-12 · RIR 2 · rest 2 min
Cable Crunches
2 × 10-15 · RIR 1 · rest 60 s
Day C
Hack Squat
3 × 8-12 · RIR 2 · rest 150 s
Incline Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Chest-Supported Machine Row
3 × 8-12 · RIR 2 · rest 2 min
Hip Thrust
3 × 8-12 · RIR 2 · rest 2 min
Standing Dumbbell Curl
2 × 10-12 · RIR 1 · rest 60 s
Cable Rope Tricep Pushdown
2 × 10-12 · RIR 1 · rest 60 s
Track this plan in GoHarder
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How to run this routine
Warm up with 5 minutes of easy cardio, then 2 lighter ramp-up sets on the first exercise of each session.
RIR means reps in reserve: stop each set when you could do that many more clean reps. RIR 2 means two left in the tank. How to judge RIR.
Use double progression. Pick a weight you can lift for the bottom of the rep range at the listed RIR. When you hit the top of the range on every set, add the smallest jump the gym allows (usually 2-2.5 kg for upper body, 2.5-5 kg for legs) and build the reps back up.
Run the plan in 4-week blocks: three weeks pushing the reps and weights up, then a deload week with half the sets at the same weights. Start the next block slightly heavier. How many sets per muscle you need.
Who this plan is for
Beginners in their first year of lifting and anyone who can train three days. It is the best default if you are unsure which split to pick.
FAQ
Is full body 3 days a week good for beginners?
It is the most common recommendation for beginners: high frequency on the main lifts, enough rest between sessions and simple scheduling.
Can I do the same workout three times a week?
You can, but rotating three sessions spreads the stress across different movements and keeps joints happier. This plan rotates A, B and C.
When should I switch to a split?
When sessions get too long to recover from or you want more volume per muscle, usually after 6-12 months. The 4-day upper/lower split is the natural next step.
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