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.
Goal: Muscle Gain — You are in a small surplus. The training builds the tissue your food supplies — nothing more, nothing less.
Split: Full Body — 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.
Frequency: 3 days/week · Session: ~55 min
Calories: 200–300 kcal surplus
Why this combo works
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.
Weekly structure
Mon — Full A
Squat + horizontal push/pull
- Back squat 3×6–8 RIR 2
- Bench press 3×6–8 RIR 2
- Chest-supported row 3×8–10 RIR 2
- Seated leg curl 3×10 RIR 1
- Cable lateral raise 3×12 RIR 0
- Barbell curl 3×10
Wed — Full B
Hinge + vertical push/pull
- Romanian deadlift 3×6–8 RIR 2
- Overhead press 3×6–8 RIR 2
- Lat pulldown 3×8–10 RIR 2
- Bulgarian split squat 3×10/leg RIR 1
- Face pull 3×15 RIR 0
- Tricep pushdown 3×12
Fri — Full C
Deadlift + variety
- Trap bar deadlift 3×5 RIR 2
- Incline DB press 3×8–10 RIR 2
- Chin-up 3×AMRAP RIR 1
- Leg press 3×12 RIR 1
- DB lateral raise 3×12 RIR 0
- Hammer curl 3×10
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.
Related
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