Full Body Workout Routine – 3x Weekly Muscle Building Program

Full Body Workout Routine

Complete 3x weekly program using compound movements to maximize muscle growth, strength gains, and FFMI improvement for all levels.

3x Weekly Full Body Program

Full body workouts 3 days per week optimize muscle protein synthesis frequency while allowing ample recovery between sessions. This approach builds strength across all major muscle groups using compound lifts that drive FFMI gains most efficiently [web:14][web:17][web:18].

Perform workouts on non-consecutive days (Mon/Wed/Fri). Progressive overload—increasing weight or reps weekly—remains the primary driver of muscle growth [file:1]. Rest 2-3 minutes between compound sets, 60-90 seconds for accessories [web:23].

Weekly Schedule

Monday Wednesday Friday
Workout A Workout B Workout A
Saturday/Sunday: Rest Tuesday/Thursday: Rest Repeat cycle

Workout A – Squat Focus

Barbell Back Squat

  • Sets x Reps: 4 x 6-8 Legs, glutes, core
  • Go deep, keep chest up, knees track toes

Incline Dumbbell Press

  • Sets x Reps: 3 x 8-12 Upper chest, shoulders
  • 30-45° angle, control eccentric

Bent-Over Barbell Row

  • Sets x Reps: 3 x 8-12 Back, biceps
  • Pull to lower ribs, squeeze shoulder blades

Romanian Deadlift

  • Sets x Reps: 3 x 10-12 Hamstrings, glutes
  • Hinge at hips, feel hamstring stretch

Workout B – Deadlift Focus

Conventional Deadlift

  • Sets x Reps: 3 x 4-6 Full posterior chain
  • Neutral spine, drive through heels

Barbell Bench Press

  • Sets x Reps: 3 x 6-8 Chest, triceps
  • Touch chest, full lockout

Weighted Pull-Ups / Lat Pulldown

  • Sets x Reps: 3 x 8-12 Lats, upper back
  • Lead with chest, full stretch

Overhead Press

  • Sets x Reps: 3 x 8-10 Shoulders, triceps
  • Strict form, brace core
Progression Rules: Add 2.5-5kg to compounds when you hit top rep range. Beginners increase reps first. Track every workout. Deload 10-20% every 6-8 weeks [web:14][web:23].

Core & Accessories (End Both Workouts)

  • Plank: 3 x 30-60 seconds – Full core bracing
  • Leg Raises: 3 x 12-15 – Lower abs, hip flexors
  • Face Pulls: 3 x 15-20 – Rear delts, posture

Warm-up: 5-10 min light cardio + dynamic stretches. Cool-down: Static stretches 20-30 sec per muscle group [web:16].