Past the beginner stage but still limited to three gym days? This 3 day full body workout rotates a heavy, a light and a medium session so you can train every muscle three times a week without grinding yourself down.
✓ Training reviewed by FISAF-certified coaches · Nutrition reviewed by Rimsha Shahid, certified dietitian
The 3-Day Full Body Workouts
Tap a day to see the session. Effort is written as reps in reserve (RIR): RIR 2 means you finish with two clean reps left. The RPE vs RIR guide explains how to judge it.
Day 1: Heavy
4–6 reps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Back SquatPrimary: quads, glutes · Secondary: adductors, coreSwap: Safety-Bar Squat or Hack Squat | 4 × 4–6 | 3 min | RIR 2 |
| 2 | Barbell Bench PressPrimary: chest · Secondary: front delts, tricepsSwap: Dumbbell Bench Press | 4 × 4–6 | 3 min | RIR 2 |
| 3 | Weighted Pull-UpPrimary: lats · Secondary: bicepsSwap: Lat Pulldown (if you can't do 6 strict pull-ups) | 3 × 5–7 | 2–3 min | RIR 2 |
| 4 | Romanian DeadliftPrimary: hamstrings, glutesSwap: Dumbbell Romanian Deadlift | 3 × 6–8 | 2–3 min | RIR 2 |
| 5 | Dumbbell Lateral RaisePrimary: side deltsSwap: Cable Lateral Raise | 3 × 12–15 | 60 sec | RIR 1 |
| 6 | Standing Calf RaisePrimary: calvesSwap: Leg Press Calf Raise | 3 × 8–12 | 60–90 sec | RIR 1 |
Notes: Squat and bench are the priority. If time is short, cut lateral raises and calf raises, not the main lifts. How to progress ↓
Day 2: Light
10–15 reps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Leg PressPrimary: quads · Secondary: glutesSwap: Hack Squat | 3 × 12–15 | 90 sec | RIR 1–2 |
| 2 | Dumbbell Bench PressPrimary: chest · Secondary: tricepsSwap: Machine Chest Press | 3 × 10–12 | 90 sec | RIR 1–2 |
| 3 | Seated Cable RowPrimary: mid-back · Secondary: rear delts, bicepsSwap: Chest-Supported Machine Row | 3 × 10–12 | 90 sec | RIR 1 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 12–15 | 60–90 sec | RIR 1 |
| 5 | Cable Lateral RaisePrimary: side deltsSwap: Dumbbell Lateral Raise | 3 × 12–15 | 60 sec | RIR 0–1 |
| 6 | Dumbbell Biceps CurlPrimary: bicepsSwap: Cable Curl | 3 × 10–15 | 60 sec | RIR 1 |
| 7 | Triceps PushdownPrimary: tricepsSwap: Triceps Rope Pushdown | 3 × 12–15 | 60 sec | RIR 1 |
Notes: Run the curl and pushdown as a superset. The aim today is clean reps and a strong pump, not heavy loads. How to progress ↓
Day 3: Medium
5–10 reps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Trap Bar DeadliftPrimary: glutes, quads, hamstrings · Secondary: upper backSwap: Conventional Deadlift | 3 × 5–7 | 3 min | RIR 2 |
| 2 | Standing Overhead PressPrimary: front delts · Secondary: triceps, upper chestSwap: Seated Dumbbell Shoulder Press | 3 × 6–8 | 2–3 min | RIR 2 |
| 3 | Bulgarian Split SquatPrimary: quads, glutesSwap: Reverse Lunge or Leg Press | 3 × 8–10 / leg | 2 min | RIR 2 |
| 4 | Chest-Supported Dumbbell RowPrimary: mid-back, latsSwap: Seated Cable Row | 3 × 8–10 | 90 sec | RIR 1–2 |
| 5 | Incline Dumbbell Press (30°)Primary: upper chest · Secondary: front deltsSwap: Incline Machine Press | 3 × 8–10 | 2 min | RIR 1–2 |
| 6 | Hammer CurlPrimary: brachialis, bicepsSwap: Rope Cable Hammer Curl | 2 × 10–12 | 60 sec | RIR 1 |
| 7 | Overhead Cable Triceps ExtensionPrimary: triceps (long head)Swap: Overhead Dumbbell Triceps Extension | 2 × 10–12 | 60 sec | RIR 1 |
Notes: Rest a full 2 minutes between split-squat legs if you need it. Superset the hammer curl and overhead extension. How to progress ↓
Swap = a like-for-like alternative if the equipment is busy or the lift doesn’t suit you. Change one exercise at a time and keep it for at least 4 weeks so you can track progress.
Weekly Schedule
Keep at least one rest day between sessions. Monday’s heavy session follows two rest days, and Friday’s medium session is followed by two.
| Day | Rep focus | Rest periods | Main lifts |
|---|---|---|---|
| Day 1 – Heavy | 4–6 reps (main lifts) | 2–3 min | Back squat, bench press, weighted pull-up |
| Day 2 – Light | 10–15 reps | 60–90 sec | Leg press, dumbbell bench, cable row |
| Day 3 – Medium | 5–10 reps | 90 sec–2.5 min | Trap bar deadlift, overhead press, split squat |
Walking, cycling or mobility work on rest days is fine. Avoid hard leg conditioning on Thursday because it carries into Friday’s deadlifts and split squats.
Weekly Volume Check
Three full-body sessions give each muscle several smaller doses instead of one large one. Direct sets count fully; indirect sets count as half.
| Muscle | Direct sets | Indirect (×0.5) | Weekly total |
|---|---|---|---|
| Quads | 10 | Trap bar deadlift 3 → 1.5 | ≈ 11.5 |
| Hamstrings | 6 | Trap bar deadlift 3 → 1.5 | ≈ 7.5 |
| Glutes | – | Squats, hinges, split squats 16 → 8 | ≈ 8 |
| Chest | 10 | – | 10 |
| Back | 9 | – | 9 |
| Side delts | 6 | Overhead press 3 → 1.5 | ≈ 7.5 |
| Biceps | 5 | Pulls & rows 9 → 4.5 | ≈ 9.5 |
| Triceps | 5 | Presses 13 → 6.5 | ≈ 11.5 |
| Calves | 3 | – | 3 |
The ACSM position stand associates more growth with 10+ weekly sets per muscle, and Schoenfeld et al. (2019) found strength gains were similar across low and high volumes while size kept rising with more sets. This plan sits near the 10-set mark for most muscles to keep sessions under 75 minutes. If hamstrings, side delts or calves are a priority, add 2–3 sets to the light day; see how many sets per muscle group per week for guidance on adding volume.
Progression by Day
Each day progresses differently, which is the main skill an intermediate lifter needs. Read the progressive overload guide for the wider principles.
| Day | Rule | Example |
|---|---|---|
| Heavy | When all sets hit the top of the range at RIR 2, add 2.5 kg (upper) or 5 kg (lower) | Squat 4 × 6 at 100 kg → next week 4 sets at 105 kg |
| Light | Add reps until all sets reach 15, then add the smallest load | Leg press 12, 13, 14 reps → 15, 15, 15 → add 10 kg |
| Medium | Double progression within each rep range | OHP 3 × 8 → 3 × 10 → add 2.5 kg |
Progress on the light day will look slow on paper. Its job is to add volume with low joint stress, not to set records. If the heavy day stalls for two weeks, check sleep and calories before changing the program.
Deload Every 8th Week
Run weeks 1–7 as written and deload in week 8. Keep all three days, cut sets roughly in half, and stop each set at RIR 3–4. In a survey of strength and physique athletes, deloads lasted about a week, came every 5–6 weeks on average, and mostly reduced sets and reps while keeping training frequency. If you feel worn down by week 5 or 6, deload then. The deload week guide lists the warning signs.
Warm-Up
Warm up for 5–8 minutes with light cardio and a few bodyweight squats, hip hinges and band pull-aparts. Then ramp up on the first lift: bar or light load × 8, about 60% × 5, about 80% × 2–3. The warm-up guide covers this in more detail.
Why Full Body Still Works for Intermediates
Split and full-body routines produced similar strength and muscle gains when weekly volume was matched in a 2024 meta-analysis of 14 studies. Training a lift more often also helps strength: gains rose with weekly frequency in a 2018 meta-analysis, and the 2026 Pelland meta-regression found the same with diminishing returns. The heavy/light/medium rotation is a fatigue tool; the 2026 ACSM position stand found periodization models did not consistently change outcomes, so its value is practical: you grind heavy loads only once a week.
What to Eat on This Plan
Aim for about 1.6 g of protein per kg of body weight daily, the point where gains plateaued in a meta-analysis of 49 trials. Spread it evenly over 3–5 meals; the ISSN protein position stand suggests 20–40 g per meal every 3–4 hours. A meal with carbs and protein 1–3 hours before training helps you start the session fuelled. For meal ideas, see the best pre-workout meals for muscle gain.
3-Day Full Body Workout FAQ
Can I do this 3 day full body workout on consecutive days?
It’s not recommended. Each session trains every muscle, so back-to-back days leave you under-recovered. Keep at least 48 hours between sessions.
Is 3 days a week enough to build muscle as an intermediate?
Yes. With about 9–12 hard sets per major muscle each week and steady progression, three sessions can keep you progressing for a long time, though progress is slower than on a higher-volume 4–5 day plan.
Can I add a fourth day?
Add an optional short arms-and-delts session on Saturday (lateral raises, curls, triceps extensions, 2–3 sets each) if you have time. Keep it light enough that Monday’s heavy day is not affected.
What if I miss the heavy day?
Do the heavy session at your next workout and skip the light day that week. The heavy day drives strength, so it should not be the session you drop.
Should I train abs separately?
Squats, deadlifts, split squats and overhead presses all train your trunk. If you want direct ab work, add 2–3 sets of cable crunches or hanging knee raises to the light day.
References
- Ramos-Campo DJ, et al. Efficacy of split versus full-body resistance training on strength and muscle growth: a systematic review with meta-analysis. J Strength Cond Res. 2024. pubmed.ncbi.nlm.nih.gov/38595233/
- Grgic J, et al. Effect of resistance training frequency on gains in muscular strength: a systematic review and meta-analysis. Sports Med. 2018. pubmed.ncbi.nlm.nih.gov/29470825/
- Pelland JC, et al. The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Med. 2026. pubmed.ncbi.nlm.nih.gov/41343037/
- Currier BS, et al. American College of Sports Medicine Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Med Sci Sports Exerc. 2026. pubmed.ncbi.nlm.nih.gov/41843416/
- Schoenfeld BJ, et al. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc. 2019. pubmed.ncbi.nlm.nih.gov/30153194/
- Rogerson D, et al. Deloading practices in strength and physique sports: a cross-sectional survey. Sports Med Open. 2024. pubmed.ncbi.nlm.nih.gov/38499934/
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018. pubmed.ncbi.nlm.nih.gov/28698222/
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017. pubmed.ncbi.nlm.nih.gov/28642676/
This plan is general education for healthy adults, not medical advice. If you have an injury, a heart, joint or blood-pressure condition, or you are pregnant or postpartum, check with your doctor or a physiotherapist before starting a new training program.