MUSCLE / 3 DAYS PER WEEK / ABOUT 48 MINUTES
Build muscle: 3-day full body
Challenging full-body volume three times weekly.
Enough hard sets per muscle across the week, progressive overload and adequate food support hypertrophy.
Your weekly sessions
SESSION 1 / Practice heavier, controlled sets for major movement patterns.
Heavy strength A / squat and press
Practice heavier, controlled sets for major movement patterns.
- Goblet squat — 2–3 × 8–15 controlled reps
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 2–3 × 8–15 controlled reps
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 2–3 × 8–15 controlled reps
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Dumbbell Romanian deadlift — 2–3 × 8–15 controlled reps
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Pallof press — 2–3 × 8–15 controlled reps
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
SESSION 2 / Target hamstrings, glutes and unilateral hip control.
Lower B / posterior chain
Target hamstrings, glutes and unilateral hip control.
- Dumbbell Romanian deadlift — 2–3 × 8–15 controlled reps
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Hip thrust — 2–3 × 8–15 controlled reps
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
- Seated hamstring curl — 2–3 × 8–15 controlled reps
Hamstrings and posterior chain. Curl smoothly and return slowly.
- Single-leg calf raise — 2–3 × 8–15 controlled reps per side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
- Suitcase carry — 1–3 × 20–30 sec with stable posture
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
SESSION 3 / Emphasize a different push and pull angle for the upper body.
Upper B / shoulders and back
Emphasize a different push and pull angle for the upper body.
- Floor push-up — 2–3 × 8–15 controlled reps
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- One-arm dumbbell row — 2–3 × 8–15 controlled reps per side
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Lateral raise — 2–3 × 8–15 controlled reps
Deltoids and upper-back stabilizers. Lift outward with soft elbows to about shoulder height.
- Cable face pull — 2–3 × 8–15 controlled reps
Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.
- Hammer curl — 2–3 × 8–15 controlled reps
Brachialis, brachioradialis and biceps brachii. Curl with palms facing and control the return.
- Overhead triceps extension — 2–3 × 8–15 controlled reps
Triceps brachii, particularly the long head. Straighten elbows through a comfortable shoulder range.
How to progress
Weeks 1–2: two sets per movement. Weeks 3–5: add a third set where recovery allows. Weeks 6–8: progress reps or load.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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