Each session is built around one squat-pattern, one press, one pull — the whole body gets a stimulus every visit. Days A, B and C rotate the exact movements so joints and motivation don’t wear.
Train 2–3 times a week with at least one rest day between sessions: Mon/Wed/Fri is the classic shape.
This is the highest-frequency plan per muscle (3× a week), which is precisely why beginners progress fastest on it — more practice, more frequent progression points.
Day A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell Back Squat | 3–4 × 8–12 | 90s |
| Barbell Bench Press | 3–4 × 8–12 | 90s |
| Barbell Bent Over Row | 3–4 × 8–12 | 90s |
| Hanging Leg Raise | 3–4 × 8–15 | 75s |
Day B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Conventional Deadlift | 3–4 × 6–8 | 120s |
| Dumbbell Shoulder Press | 3–4 × 8–12 | 90s |
| Lat Pulldown | 3–4 × 8–12 | 90s |
| Hammer Curl | 3–4 × 8–12 | 75s |
Day C
| Exercise | Sets × reps | Rest |
|---|---|---|
| Leg Press | 3–4 × 8–12 | 90s |
| Push-Up | 3–4 × 8–15 | 75s |
| Single Arm Dumbbell Row | 3–4 × 8–12 | 90s |
| Triceps Pushdown (Rope) | 3–4 × 8–12 | 75s |
Progress weight on the big lifts session to session while form holds — beginners can often add the smallest plate every week. When weekly jumps stall, switch to double progression within the rep range. →
Can I train full-body every day?
Not productively — muscles grow between sessions, not during them. Keep at least one rest day between full-body workouts.
How long should I stay on it?
As long as it progresses — often 6–12 months. When weekly progression is gone despite good recovery, an upper/lower split is the natural next step.