One session, every major muscle group — built for three-days-a-week schedules and lifters who want maximum result per hour in the gym.
Training the whole body every session means each muscle group gets hit three times a week instead of once or twice, which research consistently shows drives faster strength gains for lifters who can't train more than three days a week.
Alternate Full Body A and B each session — this week runs A, B, A; next week starts with B so both sessions average out to twice a week each.
Squat-pattern focus with horizontal pressing and pulling.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Back Squat | 3 | 6-8 | 2 min |
Bench Press | 3 | 8 | 90 sec |
Barbell Row | 3 | 8 | 90 sec |
Plank | 3 | 30-45 sec | 45 sec |
Farmer's Carry | 3 | 40m | 60 sec |
Hinge-pattern focus with vertical pressing and pulling.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Deadlift | 3 | 5 | 2-3 min |
Overhead Press | 3 | 8 | 90 sec |
Pull-Ups | 3 | near failure | 90 sec |
Walking Lunge | 3 | 12 / leg | 60 sec |
Cable Crunch | 3 | 15 | 45 sec |
Because every session trains the whole body, resist the urge to add extra exercises — three or four compound lifts per session is plenty when you're doing it three times a week; more volume just eats into recovery for the next session.