Hit everything, three times a week. Simple wins.
Full body training is the highest-frequency way to grow when you have 3 gym days: every muscle gets trained every session, and you practice the big lifts three times a week instead of once.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 3 × 6–8 |
 Barbell Bench Press | 3 × 6–8 |
 Barbell Row | 3 × 8–10 |
 Dumbbell Lateral Raise | 3 × 12–15 |
 Plank | 3 × 45s |
| Exercise | Sets × Reps |
|---|---|
 Deadlift | 3 × 5 |
 Dumbbell Shoulder Press | 3 × 8–10 |
 Lat Pulldown | 3 × 8–12 |
 Lying Leg Curl | 3 × 10–12 |
 Dumbbell Bicep Curl | 3 × 10–12 |
| Exercise | Sets × Reps |
|---|---|
 Leg Press | 3 × 10–12 |
 Dumbbell Incline Press | 3 × 8–12 |
 Cable Row | 3 × 10–12 |
 Cable Tricep Pushdown | 3 × 10–12 |
 Standing Calf Raise | 3 × 12–15 |
Add a rep or a small plate each week on the first exercise of the day. When the top of a rep range feels owned, move the weight up and build back.
At 3 days a week, frequency wins: each muscle gets 3 growth signals a week instead of 1. Splits shine at 5 to 6 days.
Yes — it's one of the best ways to start. Learn the big lifts with light weights and let the progression do the rest.
At least one day. Classic pattern: Monday, Wednesday, Friday.
