3-day full-body workout plan for strength and muscle

Who this plan suits

This full-body plan suits complete beginners and anyone who wants to build strength and muscle across three weekly training days. Each workout trains your legs, back and the pressing muscles of your chest, shoulders and arms. Alternating A and B gives you regular practice with the same movements. Allow about 45–60 minutes per workout.

How to use the sessions

2 × 8–12 means eight to twelve repetitions, a rest, then a second set. For a single-sided movement, the number applies to each side. Follow the exercise order shown. For dumbbells, record the combined load here: two 10 kg dumbbells mean 20 kg. If you use just one dumbbell, record that one weight.

Set up your training week

In week one, try A on Monday, B on Wednesday and A on Friday. In week two, follow B, A, B. Leave at least one day off between workouts. After a missed workout, continue the sequence next time. Compare your numbers within the same workout: A with A, and B with B.

Why the sessions are arranged this way

A includes a squat, bench press, row, hip hinge and core exercise. B adds the leg press, pulldown, shoulder press, leg curl and raised push-ups. Together they give you repeated practice of the main whole-body movements. A familiar exercise order makes it easier to learn and compare your progress.

The first two weeks

In week one, train all three days with one working set per exercise and light weights. Use the linked exercise guides and ask a trainer to show you the equipment settings and movements. In week two, move up to the two listed sets if you recover well before the next workout. If soreness is still strong, keep the lower set count for another week.

Warm up for your workout

Move gently for a few minutes until you feel ready for the first exercises. Rehearse the first leg and pressing movements with a light load. Add another preparation set closer to your working load if needed. Finish these sets before they become tiring. A later exercise that is unfamiliar also deserves a light practice set.

What weight should you start with?

Choose a light weight for your first practice set and do the lower number of reps in the plan. For the goblet squat, that means eight squats. Could you have done at least four more good reps? After a rest, try the next small weight increase. For your working sets, choose a weight that leaves two or three good reps in reserve.

The last few reps can feel demanding. You should still cover the same range of motion without swinging the weight. Finding the right load takes a little trial and error at your first workout. Note the seat setting and grip on machines too, so you can pick up where you left off next time.

Add repetitions, then weight

Build repetitions with the same weight first. Once every set reaches the top of its range with consistent technique and about two reps in reserve, add the smallest available weight increase. Start again near the bottom of the rep range. Here is how that can look on the cable row:

If the new weight takes you below the minimum reps, use a smaller increase or stay with the previous weight for now. For holds, build up the time within the listed range before choosing a harder variation.

When an exercise stops progressing

1. One weaker day is not a plateau. Compare the same exercise, similar rests and consistent technique across several sessions.
2. Check whether sleep was short, rests were shorter or the previous exercise was harder. Repeat under comparable conditions first.
3. After three or four comparable sessions without progress, drop the load by a small step and build reps again. Adding sets is not the first adjustment.
4. If several exercises decline together and fatigue persists, reduce working sets for a week, for example from two to one. Resume with loads you can control.

When you need a different exercise

When equipment is busy, choose a similar movement from the options below. Find a suitable weight and keep that variation for the next few workouts. Log it under its own name so you can follow its progress separately.

When to end a set

End the set when you clearly shorten the movement, need momentum or lose control of your position. Muscular effort and faster breathing are expected. Sudden sharp pain, dizziness or unusual symptoms are reasons to stop the exercise or session. Have persistent or recurring pain assessed before continuing to load the affected movement.

What has changed after four weeks

Perhaps your starting weight now feels easier, you manage more repetitions or your technique feels steadier. After four weeks, look at your first and latest entries for the same exercise to see what has improved. If training is going well and the days fit your life, keep the plan. If you repeatedly miss the same day, move it or choose fewer sessions each week.

Know where to start next workout

Was it eight reps last time, or ten? Create workouts A and B as routines in LiftPal and log your sets as you train. Your previous weights and reps will be there for your next workout. Adding RPE records how demanding each set felt, so you can see progress even while using the same dumbbells.