Full body: 3-day workout program

Who is it for?

Anyone in their first year of training, or coming back after a long break.

How is it organised?

Every session trains the whole body: a squat, a press, a pull, a hinge and some core work. Three sessions a week means each movement is trained three times — the fastest way to learn technique when you are starting out.

How do you progress?

Add 2.5 kg to the bar as soon as you hit the top of the rep range on every set. If a session goes badly twice in a row, drop 10% and build back up.

The sessions

These are sample plans to adapt to your level and equipment. Open an exercise to see its technique.

Before your next session