Full Body Workout Program: Build Muscle with 3 Weekly Sessions

While the program is designed to be comprehensive, you can add 1-2 isolation exercises per workout if needed. However, avoid adding more compound movements as this may impact recovery. Focus on mastering the core program before making additions.

If you plateau:

• First, take a deload week
• Check your nutrition and sleep
• Consider rotating exercises
• Adjust rep ranges temporarily
• Track your workouts to identify patterns

Each workout typically takes 45-60 minutes to complete. This includes proper warm-up and rest periods between sets. Avoid rushing through workouts - focus on proper form and execution rather than trying to finish quickly. If you're taking significantly longer than 60 minutes, you might need to adjust your rest periods.

Yes, you can include cardio, but be strategic about it. The best approaches are:

• Light cardio on rest days (20-30 minutes)
• Short cardio sessions after workouts (15-20 minutes)
• Keep intensity moderate to avoid impacting recovery

If your main goal is muscle growth, limit cardio to 2-3 sessions per week.

Track these key metrics to ensure progress:

• Weights used for each exercise
• Sets and reps completed
• Body measurements every 2-3 weeks
• Progress photos monthly
• Energy levels and workout quality

Using the Gravitus app makes tracking all these metrics simple and convenient.

If you miss a workout, simply continue with the next scheduled session. Don't try to do two workouts in one day to catch up. The program is flexible enough that missing an occasional workout won't significantly impact your progress. Just ensure you maintain consistency over the long term.

Rest periods should vary based on the exercise:

• Compound exercises (squats, bench, etc.): 2-3 minutes
• Isolation exercises (curls, raises): 1-2 minutes
• High-rep sets: 60-90 seconds

Adjust these times based on your recovery needs and energy levels.

Yes, you can substitute exercises if needed, but follow these guidelines:

• Keep the same movement pattern (e.g., swap bench press for push-ups)
• Maintain similar intensity levels
• Don't replace compound exercises with isolation moves
• Use substitutions that match your equipment availability

Use these guidelines to gauge weight selection:

• You should be able to complete all sets with good form
• The last 2-3 reps should be challenging
• You should have 1-2 reps in reserve at the end of each set
• If you can't maintain form, reduce weight
• If the last rep feels easy, increase weight