![[The Absolute Tank] 3 Day Full Body Workout Program](/_next/image?url=https%3A%2F%2Fs3.boostcamp.app%2Fc6abb8ae-720f-49b5-8624-f82bd72b5b0f.jpg&w=3840&q=75)
4.6
(7 ratings)
Program Description
Pack on as much "nooby gains/muscle mass" as possible with this 3 day Full Body Workout Program for Beginners or people who respond well with low volume training. No need to train more then 3 days a week for serious gains. Not just get big, but also much stronger. Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
- LevelBeginner, Intermediate
- GoalMuscle, Strength
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 03, 2023 07:04
- Last EditedMar 18, 2026 09:02
Summary
Unleash your strength with **The Absolute Tank**—a 12-week, 3-day full-body workout program designed to sculpt and define your physique. Each session focuses on key muscle groups, incorporating compound lifts like the Deadlift and Bench Press, alongside targeted exercises for arms and shoulders. With a balanced mix of intensity and volume, this program is perfect for those ready to elevate their training and achieve impressive results. Equip yourself with a full gym and get ready to transform your body!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.8%
Triceps
10.6%
Quadriceps
9.8%
Hamstrings
8.9%
Chest
8.1%
Middle Delts
7.3%
Lats
7.3%
Upper Back
7.3%
Biceps
7.3%
Glutes
6.5%
Abs
4.1%
Forearms
2.4%
Calves
2.4%
Rear Delts
2.4%
Adductors
2.4%
Lower Back
1.2%
WHAT PEOPLE ARE SAYING(7 ratings)
Only ratings with written feedback are displayed here.
4.57 / 5
Ana Da SilveiraAge 28, Woman
3 days ago
Overall it’s a very solid program. I ran it during a very busy semester at university and it certainly was the best fitness decision I could have made. Not only did it not make me overly exhausted, like higher volume programs would, but I also made a lot of progress in regards to muscle and strength gain, especially the latter. I’m an intermediate lifter, so I can’t say for sure how beneficial this program would be for novices, since for it to be effective I believe it’s important to have some level of understanding of what training intensity is. But you gotta start somewhere, don’t you?
Anyway, I recommend this program especially if like me you’re also short on time, or just prefer lower volume training.
P.S.: I did very few modifications to its original structure, mainly just swapped a few exercises to suit my preferences and skill level.
A GAge 39, Woman
5 months ago
I've used classic lifting programs like Stronglifts 5x5 and some others and always struggle with building strength.
This is the first program I've tried that I don't find boring and where I'm increasing my strength instead of stalling prematurely like happened with the previous programs.
I love it and can see myself repeating the cycle.
I've got weak legs so I added a few additional exercises on leg day (while I'm able) as I'm slowly increasing weight on the mandated exercises.
Added back extensions as a finisher on other days as I feel it benefits my body.