Why full body three days a week still wins
This is the default we point beginners toward after week one.
Schedule
Train three non-consecutive days (e.g. Mon / Wed / Fri). Sessions are 40–50 minutes including a short warm-up. Rest days are training days for sleep and soreness.
You can run the same session three times (simplest) or rotate A/B as below if you like a little variety without inventing a new religion.
Session A — squat bias
| Exercise | Sets × reps | Rest | Swap if crowded |
|---|---|---|---|
| Goblet squat or barbell squat | 3 × 6–10 | 2 min | Leg press, or split squat |
| Bench press or dumbbell press | 3 × 6–10 | 2 min | Machine chest press |
| Chest-supported or bent-over row | 3 × 8–12 | 90s | Cable seated row |
| Romanian deadlift | 3 × 6–10 | 2 min | Hip hinge on a 45° back extension |
| Overhead press (dumbbell) | 2–3 × 8–12 | 90s | Landmine or machine shoulder press |
| Carry or plank | 2–3 rounds | 60s | Suitcase carry if space |
Session B — hinge / pull bias
| Exercise | Sets × reps | Rest | Swap if crowded |
|---|---|---|---|
| Deadlift variation (trap bar if available) | 3 × 5–8 | 2–3 min | RDL only if platforms are chaos |
| Pull-up or lat pulldown | 3 × 5–10 | 2 min | Assisted pull-up machine |
| Bulgarian split squat | 3 × 8/leg | 90s | Walking lunge in a clear aisle |
| Incline dumbbell press | 3 × 8–12 | 90s | Smith incline if you must |
| Face pull or rear-delt fly | 2–3 × 12–15 | 60s | Band pull-apart |
| Calf raise | 2 × 10–15 | 60s | Skip if time is gone |
Progression (the actual programme)
Each session, try one of:
- +1 rep on a lift (stay in the range above), or
- Smallest load jump (usually 2kg on dumbbells, 2.5kg a side on a bar)
If you miss reps, keep the weight next time. That is progressive overload, not a personality test. Log the work. A notes app beats a £12.99 tracking subscription you will ignore.
Form and safety
Read compound cues before you load a barbell squat or deadlift. Film a side set on a quiet morning. If a lift hurts in the joint rather than working muscle, stop that variation and use the swap column.
This is not physiotherapy. Get medical advice if you have existing injuries.
How long to stay here
8–16 weeks is a normal block if you are still adding reps or load. Move to push-pull-legs when you want more volume per muscle and you can genuinely train four days most weeks. If you can only do three, stay. A missed PPL “pull day” is how physiques stall while diaries look busy.
Home version
Swap barbell work for the garage starter pattern: goblet squat, dumbbell floor or bench press, one-arm row, RDL, push-up. Adjustable dumbbells earn their keep here.