Full Body 3-Day

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.

Novices, returning lifters, busy adults. Anyone with limited training time who needs every session to count.

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.

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 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.