Day A
Squat + bench- Back squat3×5 RIR 1
- Bench press3×5 RIR 1
- Romanian deadlift3×8 RIR 2
- DB row3×10
- DB curl2×12
- Tricep extension2×12
Workout · Strength · 3 day
3-Day Full Body for Strength
You have a rack, a barbell, and maybe 30 minutes on a Tuesday. This is the plan that made every strong lifter you know strong — three full-body sessions a week, five big lifts, and one rule: add weight when the bar moves fast.
- Days / week
- 3
- Session
- 50 min
- Level
- Any lifter with clean compound form
- Equipment
- Barbell, rack, dumbbells, adjustable bench
Overview
Goal: Absolute strength — add kg to squat, bench, deadlift, overhead press
Mon — Day A
Squat + bench
Wed — Day B
Deadlift + press
Fri — Day A
Repeat with load increases
Alternating A/B full-body template. Each session is anchored by two big compounds and rounded with dumbbell accessory work. Working sets sit at RIR 1–2 on compounds, RIR 0 on accessories. Rest is honest — 3 minutes on compounds, 90 seconds on accessories.
Sessions
Sets × reps and RIR (reps in reserve) exactly as prescribed.
Template — adjust loads to you
Progression
Linear progression. Add 2.5 kg to squat, bench and press every session you hit all reps. Add 5 kg to deadlift every session. Stall twice on the same weight? Deload 10% and rebuild.
Equipment substitutions
No safety pinsswap
Squat inside a power rack only; if none, use goblet squats and skip back squat
No barbellswap
Substitute DB front squat, DB bench, DB row, DB press — same set/rep scheme
Frequently asked questions
How long before I stall?
8–16 weeks of linear progress is typical for a late-novice. When you stall twice on the same weight, switch to an intermediate template like 5/3/1 or upper/lower.
Is 3 days a week enough for strength?
For a novice or intermediate returning after a break, yes. Advanced strength athletes need higher frequency, but you'll know when that applies to you.
Do I need shoes and a belt?
Flat shoes yes (Converse or a proper lifting shoe). A belt becomes worth wearing once your squat and deadlift cross ~1.5× bodyweight.
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.