AImFull body workout plan for 3 days a week
Each of the three days trains your legs, chest and back, so they work three times a week, and shoulders get work on two of them.
- 3days a week
- 60min a session
- Beginnerlevel
- Barbell, dumbbells and machinesequipment
The program
A · Full body
Barbell Back Squat3 × 6-8rest 3 min
Barbell Bench Press3 × 6-8rest 2 min 30 s
Seated Cable Row3 × 8-12rest 1 min 30 s
Seated Dumbbell Shoulder Press3 × 8-12rest 1 min 30 s
Lying Leg Curl3 × 10-15rest 1 min
Plank3 × 30-60 srest 1 min
B · Full body
Romanian Deadlift3 × 8-10rest 2 min 30 s
Incline Dumbbell Press3 × 8-12rest 2 min
Lat Pulldown3 × 8-12rest 2 min
Walking Lungeeach side3 × 10-12rest 1 min 30 s
Dumbbell Lateral Raise3 × 12-15rest 1 min
Cable Crunch3 × 12-15rest 1 min
C · Full body
Leg Press3 × 10-12rest 2 min
Dumbbell Bench Press3 × 8-12rest 2 min
One-Arm Dumbbell Roweach side3 × 8-12rest 1 min 30 s
Barbell Hip Thrust3 × 8-12rest 2 min
Dumbbell Curl2 × 10-12rest 1 min
Triceps Pushdown2 × 10-15rest 1 min
Sign in by email, no password. The program opens in the app, ready to check and turn on.
Take it with you
The same program also runs in the app, set by set, and shows what you lifted last time. Open it in the app
Build your own program from scratch
Who it is for
Days A, B and C take turns, and each one leads with a different big lift: the squat, the Romanian deadlift and the leg press. A session takes about 60 minutes.
- You can train three days a week and want the whole body each time
- You know your way around a barbell or want to learn it
- You have a gym with dumbbells, a cable row and a leg press
- You want one plan to follow for months, not a new one every week
How to lay out the week
Train Monday, Wednesday and Friday, or any three days with a rest day between them. Run the days in order, A, B, C, and start the next week where you left off. If you miss a day, do not skip it: do the next day in the order when you are back, and the week simply shifts.
How to add weight
Use double progression. On the squat and bench press the range is 6-8 reps: once you get 8 in all three sets, add the smallest step, usually 2.5 kg (5 lb) on the bar, and go back to 6. On the 8-12 and 10-15 exercises, add weight when you reach the top in every set, then work back up from the bottom. On the plank, add 5 to 10 seconds once you hold 60 seconds in all three sets with a straight body.
If you use Claude or ChatGPT, you can connect it to AIm later: it reads the same log.
What to swap
If the leg press is taken, do a goblet squat or a hack squat for the same 10-12 reps. The seated cable row swaps for a chest-supported machine row, and the lat pulldown for assisted pull-ups. If the barbell hip thrust is awkward to set up, a glute bridge with a dumbbell on your hips trains the same muscles.
Questions and answers
How many exercises should a full body workout have?
Five to six is enough. This plan has six on each day: a big leg lift, a press, a pull, a shoulder or second leg exercise and one or two smaller ones. More than that tends to stretch the session past an hour without adding much.
Is full body three times a week enough to build muscle?
Yes. Your legs, chest and back get worked three times a week with about 3 hard sets per exercise, which is a good amount for most people. Steady progress on the main lifts matters more than adding a fourth day.
How long should I rest between sets?
The plan lists it per exercise. Squats rest 3 minutes and the bench press and Romanian deadlift 2.5 minutes, because they are heavy. Smaller exercises like the lateral raise and leg curl need only 60 seconds.
Can I do a full body plan two days in a row?
It is better not to. The same muscles work every session, so they need a day to recover. If your schedule forces two days in a row, put the lighter day C second.
What weight should I start with?
Pick a weight you can lift for the low end of the range with two or three reps left in reserve. The first two weeks are for learning the movements. Then add weight by the rules above.