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.
Goal: Strength — You are chasing kilograms on the bar, not centimetres on the tape. Volume drops, intensity climbs, rest gets honest.
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: maintenance or slight surplus
Why this combo works
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.
Weekly structure
Mon — Day A
Squat + bench
- Back squat 3×5 RIR 1
- Bench press 3×5 RIR 1
- Romanian deadlift 3×8 RIR 2
- DB row 3×10
- Curl 2×12 · Tricep extension 2×12
Wed — Day B
Deadlift + press
- Deadlift 3×3 RIR 1
- Overhead press 3×5 RIR 1
- Front squat or goblet squat 3×8
- Chin-up 3×AMRAP
- Lateral raise 3×12 · Face pull 3×15
Fri — Day A (heavier)
Repeat with load increases
- Back squat 3×5 (+2.5 kg)
- Bench press 3×5 (+2.5 kg)
- Romanian deadlift 3×8
- DB row 3×10
- Arm work 2×12
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.
Related
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