Day A
Squat + bench- Back squat3×5 RIR 1
- Bench press3×5 RIR 1
- Romanian deadlift3×8 RIR 2
- DB row3×10
- Curl2×12
- Tricep extension2×12
Workout template · Strength · Full Body
Full Body for Strength
Strength progress is a signal-to-noise problem. This template strips it to the loudest signal — three sessions, five big lifts, one rule: add weight when the bar moves fast.
- Days / week
- 3
- Session
- ~55 min
- Split
- Full Body
- Calories
- maintenance or slight 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 — Day A
Squat + bench
Wed — Day B
Deadlift + press
Fri — Day A (heavier)
Repeat with load increases
Why this combo works
You are chasing kilograms on the bar, not centimetres on the tape. Volume drops, intensity climbs, rest gets honest.
Strength lives in low reps and long rest. Working sets sit at RIR 1–2 on compounds, rest is 3 minutes minimum, and accessories exist only to keep the joints healthy — not to chase a pump.
Sessions
Sets × reps and RIR (reps in reserve) exactly as prescribed.
Template — adjust loads to you
Cardio & progression
Cardio
1–2 Z2 walks on off days. No hard cardio — it competes directly with strength recovery.
Progression
Linear progression. Add 2.5 kg to squat/bench/press every session, 5 kg to deadlift. Stall twice on a lift, deload 10% and rebuild.
Frequently asked questions
How long can I linear-progress?
8–16 weeks typically for a novice or returning lifter. When you stall twice at the same weight, switch to 5/3/1 or an intermediate template.
Is 3 days enough for strength?
For novices and intermediates, yes. Advanced strength athletes need more frequency — but you'll know when that applies to you.
Do I need a belt?
Not until squat and deadlift cross ~1.5× bodyweight. Learn to brace without one first.
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.