Full A
Squat + horizontal push/pull- Back squat3×6–8 RIR 2
- Bench press3×6–8 RIR 2
- Chest-supported row3×8–10 RIR 2
- Seated leg curl3×10 RIR 1
- Cable lateral raise3×12 RIR 0
- Barbell curl3×10
Workout template · Muscle Gain · Full Body
Full Body for Muscle Gain
For a lifter under two years of training age, 3-day full body outperforms every other split on the market. Three sessions, three exposures per muscle per week, and enough life left over to actually recover.
- Days / week
- 3
- Session
- ~55 min
- Split
- Full Body
- Calories
- 200–300 kcal surplus
The week at a glance
Every session hits a squat, a hinge, a push and a pull. Three days a week is enough for anyone under two years of training age.
Mon — Full A
Squat + horizontal push/pull
Wed — Full B
Hinge + vertical push/pull
Fri — Full C
Deadlift + variety
Why this combo works
You are in a small surplus. The training builds the tissue your food supplies — nothing more, nothing less.
Frequency drives growth more than raw volume for beginners. This template gives every muscle three growth stimuli per week using compound lifts and one or two smart isolations — the highest hypertrophy-per-hour ratio in the gym.
Sessions
Sets × reps and RIR (reps in reserve) exactly as prescribed.
Template — adjust loads to you
Cardio & progression
Cardio
1–2 optional Z2 walks per week. Not required.
Progression
Add 2.5 kg to compounds every session you hit all reps. This is the linear-progression phase — enjoy it while it lasts (usually 12–24 weeks).
Frequently asked questions
Is 3 days really enough for muscle?
For anyone under two years of training age, yes — 3× frequency per muscle beats most 5-day templates on hypertrophy per hour spent.
When do I graduate to upper/lower?
When linear progression stalls twice on the same weight for a compound. That usually means 12–24 weeks of consistent full body.
How much protein?
1.6 g per kg bodyweight. For a 75 kg lifter, that's 120 g — hit it every day, no excuses.
Get this plan auto-adjusted to you
bodyBot.ai adapts every set, rep and rest to your recovery, equipment and week-over-week progress. This template becomes your program — not a static PDF.