Intermediate · Gym
Intermediate Full Body · 3 days
High frequency, three days
- Days per week
- 3
- Sets per week
- 57
- Distinct exercises
- 19
- Goal
- Hypertrophy
- Sessions
- Day A · Day B · Day C
Full body with the barbell: squat, press and a heavy pull every session, with accessories rotating between days. Each muscle gets trained three times a week — the highest frequency a three-day routine can sustain.
The sessions
Day A50–63 min per session
- Barbell back squat3 sets × 6–10 reps3 min rest
The king lift: at this level you own the pattern, and the barbell lets you load and progress like nothing else.
- Incline dumbbell bench press3 sets × 8–12 reps2.5 min rest
- Seated cable row3 sets × 8–12 reps2 min rest
- Romanian deadlift3 sets × 8–12 reps2.5 min rest
- Dumbbell lateral raise3 sets × 12–20 reps1 min rest
- Plank3 sets × 45 s1 min rest
Day B52–65 min per session
- Trap bar deadlift3 sets × 6–10 reps3 min rest
- Pull-up3 sets × 8–12 reps2.5 min rest
- Seated dumbbell shoulder press3 sets × 8–12 reps2 min rest
- Leg press3 sets × 10–15 reps1.5 min rest
- Dumbbell curl3 sets × 10–15 reps1 min rest
- Cable tricep pushdown3 sets × 10–15 reps1 min rest
- Lying leg raise3 sets × 12–15 reps1 min rest
Day C45–56 min per session
- Barbell bench press3 sets × 6–10 reps3 min rest
- Machine hack squat3 sets × 8–12 reps2 min rest
- Single-arm dumbbell row3 sets × 8–12 reps1.5 min rest
- Seated leg curl3 sets × 10–15 reps1.5 min rest
- Machine shoulder press3 sets × 10–15 reps1.5 min rest
- Cable face pull3 sets × 15–20 reps1 min rest
Who it's for
For someone with solid technique on the basics who wants the most out of three days. It's not an entry routine: sessions are long and open with the day's most demanding lift.
How to progress
The main lifts progress by weight; accessories progress by reps within the range before load. When a main lift stalls two weeks, drop ten per cent and climb back — it's faster than grinding.
The mistake that ruins it
Taking every set to failure. With each muscle trained three times a week, Thursday pays for whatever Monday overspent. High frequency and constant failure don't coexist.
Load it in two taps
In the app this routine is created whole with one tap: exercises, sets and ranges already in place. Then you edit it however you like.
