Programme · Novice · 3 days a week
Full Body 3-Day
Full Body 3-Day is a common novice general fitness programme. Every major lift every session — 3 days per week. VALDA has it in its programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set.
Free to start, 1 programme at a time. Already have the app? Open in VALDA takes you straight to it.
Is Full Body 3-Day for you?
Novices, returning lifters, busy adults. Anyone with limited training time who needs every session to count.
At a glance
- Level
- Novice
- Goal
- General fitness
- Time
- 3 days a week, ~60–75 min a session
- Length
- 4 weeks
The simplest and most frequency-efficient split — every session hits every major movement pattern. Squat, hinge, upper push, upper pull, and one accessory per session, three sessions per week.
3 sessions
| Session | Exercises |
|---|---|
| Workout A |
|
| Workout B |
|
| Workout C |
|
Three sessions per week (typically Mon / Wed / Fri). Five slots every session, in the same order: squat, hinge, upper push, upper pull, one accessory. Three working sets each — 5-8 reps on the compounds, 8-15 on the accessory. Workout A: squat, Romanian deadlift, bench press, barbell row, barbell curl. Workout B: squat, deadlift, overhead press, pull-up, triceps pushdown. Workout C: squat, Romanian deadlift, incline bench press, lat pulldown, face pull.
How the weights move
Add weight every session you complete all your prescribed reps: 5 kg on the squat, the deadlift and the Romanian deadlift, 2.5 kg on everything else — bench press, incline bench, overhead press, row, pull-up, and the accessories. No external source publishes a rate for a generic full-body template, so those are VALDA's numbers rather than anyone's method — change any of them per lift in programme management. Every slot is a rep range, so you can also progress on reps first: reach the top of the range on all three sets, then add weight and build back up. VALDA suggests the step after a completed session; you decide whether to take it.
Full Body 3-Day, with the maths done
- Sessions set up from the programme, ready to log
- Starting weights worked out from the programme's own rules and your estimated maxes, with a default where VALDA has no history yet. You can change any of them
- Weight added when you complete every working set
- A missed session holds the weight; 3 misses in a row bring it down 10%
- Log sets from your phone, Apple Watch or Wear OS watch
Full Body 3-Day questions
Who is Full Body 3-Day for?
Novices, returning lifters, busy adults. Anyone with limited training time who needs every session to count.
How many days a week is Full Body 3-Day?
As VALDA runs it: 3 days a week, ~60–75 min a session.
How does progression work on Full Body 3-Day?
Add weight every session you complete all your prescribed reps: 5 kg on the squat, the deadlift and the Romanian deadlift, 2.5 kg on everything else — bench press, incline bench, overhead press, row, pull-up, and the accessories. No external source publishes a rate for a generic full-body template, so those are VALDA's numbers rather than anyone's method — change any of them per lift in programme management. Every slot is a rep range, so you can also progress on reps first: reach the top of the range on all three sets, then add weight and build back up. VALDA suggests the step after a completed session; you decide whether to take it.
Can I run Full Body 3-Day in VALDA?
Yes. It's in VALDA's programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set. You can start it on the free plan, 1 programme at a time. Automatic progression: Free: 6 sessions · Pro: unlimited.
Where Full Body 3-Day comes from
Full-body 3-day training is a community standard going back decades — Bill Starr's *The Strongest Shall Survive*, Rippetoe's Starting Strength, and countless other templates all share the structure.
This page describes a common training programme for information. It isn't a personal prescription.