High-Frequency 3-Day Full Body

Level: intermediate · 3x per week · 12 weeks

This is my complete 3-Day Full Body Program — designed for intermediate lifters who can train hard three days a week and want strength and size from squat, bench, row, and hinge, not a shortened machine circuit. What you get: • 3 full-body sessions per week (~70 minutes each) • Every major muscle group trained three times per week • Barbell squat, bench, and Romanian deadlift as the core of the week • Automatic progressive overload — choose your weekly increase from 1% to 5% in your profile settings • Clear sets, reps, RPE, and rest times This is high-frequency full-body training: more practice on the big lifts, enough recovery between Monday, Wednesday, and Friday. If you need 40 minutes or dumbbells at home, that is a different program. Ready to stop guessing and start growing?