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Full Body Workout Program: Build Muscle with 3 Weekly Sessions

The complete guide to full body training, with three scientifically-designed workouts for maximum results in minimal time.

A well-designed full body workout program is the most efficient way to build muscle and strength while training just three days per week. This guide provides everything you need to get started with full body training, including complete workouts, progression strategies, and expert tips for maximum results.

Program Specs:

  • Frequency: 3x per week
  • Duration: 45-60 minutes per session
  • Equipment: Basic gym equipment
  • Level: Beginner to Intermediate

What You'll Need:

  • Access to basic gym equipment
  • 3-4 hours per week
  • Proper nutrition plan
  • Way to track progress

Track Your Full Body Workouts

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Why Choose a Full Body Workout?

Optimal Training Frequency

Training each muscle group three times per week provides the optimal stimulus for muscle growth and strength gains.

Time Efficiency

With just three weekly sessions, you can achieve excellent results while maintaining balance in your life. Each workout is designed to be completed in 45-60 minutes, making it perfect for busy schedules.

Better Recovery

Full body workouts provide 48 hours of recovery between sessions, allowing for optimal muscle repair and growth. This recovery pattern helps prevent overtraining while maintaining consistent progress.

Program Structure

This program consists of three full-body workouts per week, each slightly different to provide variety while maintaining consistent progress:

Workout A

  • Squat focused leg work
  • Horizontal push/pull
  • Core stability work

Workout B

  • Deadlift focused leg work
  • Vertical push/pull
  • Core rotation work

Workout C

  • Hip hinge focused leg work
  • Incline push/pull
  • Core anti-rotation work

The Workouts

Workout A

Exercise Sets Reps Notes
Barbell Squats 3-4 8-12 Primary leg movement
Bench Press 3-4 8-12 Primary push movement
Barbell Rows 3-4 8-12 Primary pull movement
Leg Extensions 3 10-15 Secondary leg movement
Lateral Raises 3 12-15 Shoulder isolation
Plank Variations 3 30-60s Core stability

Workout B

Exercise Sets Reps Notes
Romanian Deadlifts 3-4 8-12 Primary leg movement
Overhead Press 3-4 8-12 Primary push movement
Pull-Ups/Lat Pulldowns 3-4 8-12 Primary pull movement
Leg Curls 3 10-15 Secondary leg movement
Face Pulls 3 12-15 Upper back/rear delts
Russian Twists 3 12-15/side Core rotation

Workout C

Exercise Sets Reps Notes
Bulgarian Split Squats 3-4 8-12/leg Primary leg movement
Incline DB Press 3-4 8-12 Primary push movement
Cable Rows 3-4 8-12 Primary pull movement
Good Mornings 3 10-15 Secondary leg movement
Bicep Curls 3 12-15 Arm isolation
Pallof Press 3 12-15/side Anti-rotation

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Exercise Substitutions

Need to swap exercises due to equipment availability or personal preference? Use these movement-matched alternatives while maintaining the same sets and reps:

Primary Lower Body Movements

Main Exercise Alternative Options Equipment Needed
Barbell Squats
  • Goblet Squats
  • Hack Squats
  • Smith Machine Squats
  • Front Squats
 Dumbbells, Machines, or Smith Machine
Romanian Deadlifts
  • Dumbbell RDLs
  • Good Mornings
  • Back Extensions
  • Kettlebell Swings
 Dumbbells, Kettlebells, or Machine
Bulgarian Split Squats
  • Walking Lunges
  • Reverse Lunges
  • Step-Ups
  • Single-Leg Press
 Bodyweight, Dumbbells, or Machine

Primary Upper Body Push

Main Exercise Alternative Options Equipment Needed
Bench Press
  • Dumbbell Press
  • Push-Ups
  • Machine Press
  • Floor Press
 Dumbbells, Machines, or Bodyweight
Overhead Press
  • Dumbbell Press
  • Machine Press
  • Landmine Press
  • Pike Push-Ups
 Dumbbells, Machines, or Bodyweight

Primary Upper Body Pull

Main Exercise Alternative Options Equipment Needed
Barbell Rows
  • Dumbbell Rows
  • Chest-Supported Rows
  • Machine Rows
  • Meadows Rows
 Dumbbells, Machines, or T-Bar
Pull-Ups
  • Lat Pulldowns
  • Band-Assisted Pull-Ups
  • Machine Pull-Ups
  • Neutral Grip Pull-Ups
 Cable Machine, Bands, or Machine

Isolation Movements

Main Exercise Alternative Options Equipment Needed
Lateral Raises
  • Cable Lateral Raises
  • Machine Lateral Raises
  • Band Lateral Raises
 Cables, Machine, or Bands
Face Pulls
  • Reverse Flyes
  • Band Pull-Aparts
  • Reverse Pec Deck
 Dumbbells, Bands, or Machine

Guidelines for Exercise Substitution

  • Maintain the same movement pattern as the original exercise
  • Keep similar rep ranges when switching exercises
  • Choose alternatives that match your skill level
  • Consider equipment availability at your gym
  • Track performance to ensure the substitution is effective

How to Progress

Weight Progression

  • Start with weights you can control for all reps
  • Increase weight when you hit upper rep range
  • Add 2.5-5 lbs for upper body lifts
  • Add 5-10 lbs for lower body lifts

Form Guidelines

  • Control the eccentric (lowering) phase
  • Maintain tension throughout the set
  • Focus on mind-muscle connection
  • Never sacrifice form for weight

Deload Protocol

Take a deload week every 6-8 weeks or when needed:

  • Reduce weights to 60% of normal working weights
  • Keep sets and reps the same
  • Focus on perfect form and technique
  • Use this time to practice new movements

Tracking Your Progress

What to Track:
  • Weights used for each exercise
  • Sets and reps completed
  • Rest periods between sets
  • Energy levels during workouts
  • Body measurements and progress photos
When to Track:
  • Log every workout immediately
  • Take measurements bi-weekly
  • Progress photos monthly
  • Track body weight weekly

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Nutrition Guidelines

Protein Requirements

  • 1.6-2.2g per kg bodyweight
  • Spread across 4-5 meals
  • 20-40g post-workout
  • High-quality protein sources

Carbohydrates

  • 3-5g per kg bodyweight
  • Higher on training days
  • Focus on complex carbs
  • Time around workouts

Healthy Fats

  • 0.5-1g per kg bodyweight
  • Essential for hormones
  • Include omega-3 sources
  • Moderate on training days

Recovery & Rest

Sleep Optimization

  • Aim for 7-9 hours per night
  • Consistent sleep/wake schedule
  • Dark, cool sleeping environment
  • Limit screen time before bed

Stress Management

  • Include active recovery days
  • Practice stress reduction techniques
  • Monitor recovery markers
  • Adjust volume when stressed

Active Recovery Ideas

Light Activities
  • Walking
  • Swimming
  • Cycling
  • Yoga
Recovery Techniques
  • Foam rolling
  • Light stretching
  • Mobility work
  • Massage
Cardio
  • 20-30 minutes
  • Low intensity
  • Focus on movement
  • Stay below 60% max HR

Frequently Asked Questions

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

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