Full Body 3x Week

by Alex Bross

1 athletes joined

Program Description

Each day has elements of full body. Day 1 focuses on pushing, Day 2 on pulling, and Day 3 is a mix.

Program Overview

Level
Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
18 weeks
Time Per Workout
30 minutes
Created
Jun 06, 2025 03:26
Last Edited
Dec 14, 2025 03:38

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.7%

Chest

16.7%

Triceps

16.7%

Front Delts

16.7%

Glutes

13.3%

Hamstrings

10%

Adductors

6.7%

Abs

3.3%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 1

1

Squat (Barbell)

1

1

3

10 reps

8 reps

6 reps

RPE 6

RPE 6

RPE 8

2

Bench Press (Barbell)

1

1

3

20 reps

10 reps

6 reps

RPE 6

RPE 6

RPE 8

Day 2

No exercises added to this day

Day 3

No exercises added to this day

Day 2

No exercises added to this day

Day 3

No exercises added to this day

Day 1

1

Squat (Barbell)

1 Set

1 Set

3 Sets

10 Reps

8 Reps

6 Reps

@6

@6

@8

2

Bench Press (Barbell)

1 Set

1 Set

3 Sets

20 Reps

10 Reps

6 Reps

@6

@6

@8