This is the Full Body A workout from the Full Body Three Days plan. It trains Quads, Chest, Back, Shoulders and Core across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest about a minute on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 3 × 10 |
 Barbell Bench Press | 3 × 10 |
 Bent Over Row (Barbell) | 3 × 10 |
 Dumbbell Lateral Raise | 3 × 12 |
 Plank | 3 × 60 |
