Full Body 3-Day
Every major lift every session — 3 days per week.
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). Each session: 4-5 compound lifts at 3-4 working sets of 6-10 reps.
Linear progression — add weight every session. Upper lifts +2.5 kg, lower lifts +5 kg when in the linear-progression window.
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.
Ready to try this method?
Open in VALDA