Simple Gainz 3 Day Full Body

This comprehensive 3-day strength training program is specifically designed for busy professionals seeking to reduce body fat while preserving and building lean muscle mass. The program alternates between Full Body and Upper/Lower splits across two rotating weekly templates, maximizing muscle stimulation and metabolic benefits within a time-efficient framework that fits into demanding schedules.
Built around proven programming principles, this routine targets fat loss as the primary goal while maintaining muscle mass through strategic exercise selection and rep ranges. The alternating weekly structure prevents adaptation and maintains progression, ensuring continued results over time. Each session is designed to be completed in 45-50 minutes, making it perfect for those with limited training time who still want comprehensive results.
The program incorporates compound movements for maximum efficiency, isolation work for targeted muscle development, and core stability exercises integrated into every session. Progressive overload principles ensure continuous strength gains while the varied rep ranges target both strength and hypertrophy adaptations. This approach creates an optimal environment for body recomposition - simultaneously building muscle and losing fat.
Ideal for intermediate trainees with 6+ months of experience, this program suits busy professionals, parents, and anyone seeking structured, progressive programming within a realistic time commitment. The systematic approach removes guesswork while providing clear progression guidelines, making it perfect for those who want professional-level programming without the complexity of advanced protocols.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Romanian Deadlift (Dumbbell)

Plank

Full Body - A

Wide Grip Lat Pulldown

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Barbell)

Bench Press (Close Grip)

Dead Bug

Upper Body - A

Deadlift (Barbell)

Leg Press

Leg Curl

Lunge (Dumbbell)

Seated Calf Raise

Side Plank with Reach Through

Lower Body - A

Front Squat (Barbell)

Incline Bench Press (Barbell)

T-Bar Row

Standing Shoulder Press (Dumbbell)

Stiff Leg Deadlift

Bird Dog

Full Body - B

Chin-Up (Bodyweight)

Bench Press (Dumbbell)

Seated Wide-Grip Row (Cable)

Lateral Raise (Dumbbell)

Hammer Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Pallof Press

Upper Body - B

Sumo Deadlift (Barbell)

Hack Squat

Reverse Lunge (Dumbbell)

Plank with Shoulder Taps

Lower Body - B

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