How many rest days do you need between the sessions?

At least one day without strength training between each session. On those days you can rest completely or do light activity such as an easy walk, light cycling, swimming or mobility training.

How do you warm up for the heavy lifts?

In squats, bench press, barbell rows and deadlifts you build up gradually: set 1 at 60% of the working weight for 5 reps, set 2 at 80% for 5 reps, then the working sets at 100%. With a 100 kg working weight that means 60 kg, then 80 kg, then three sets of 100 kg.

How long should you rest between sets?

About 2 minutes in the heaviest exercises, and longer if needed when the weights get heavy. In the other exercises, 60–90 seconds is usually sufficient.

How heavy should you train?

Choose weights that make the last repetitions challenging but still allow good technique, and finish most working sets with 1–3 repetitions in reserve.

What should a beginner do if the programme feels like too many sets?

Start with 1–2 sets in some of the accessory exercises and increase to the specified number over time, and prioritise learning correct technique in the main exercises before increasing the weights.

What are the alternatives if the conventional barbell lifts do not suit you?

Trap bar deadlifts if you struggle to hold a good position with a straight barbell, goblet or front squats instead of back squats, chest-supported or dumbbell rows if you cannot keep the upper body stable, and dumbbell bench press if the barbell bothers your shoulders.

Full Body Program – Build Strength and Muscle with Three Sessions a Week | Hardworkout Magazine

Key takeaways

- A full-body programme of three weekly strength sessions trains all the major muscle groups while leaving at least one recovery day between workouts.

- In the heaviest lifts, the first two sets are warm-up sets at 60% and 80% of the working weight, followed by the working sets at 100%.

- Most working sets should end with 1–3 repetitions in reserve; training to failure in every set is not necessary to build strength and muscle.

- Weight increases should be roughly 1–2.5 kg for upper-body exercises and 2.5–5 kg for lower-body exercises, once all sets and reps can be completed with good technique.

- Rest about two minutes between sets in the heaviest exercises and 60–90 seconds in the remaining exercises.

With a full-body program, you can train all the major muscle groups several times a week, without having to train every day. Three strength sessions a week provide good opportunities to build both strength and muscle mass, while also allowing you time to recover between sessions.

Who is this full-body programme for?

The program is suitable for those who are beginners, or who have been strength training for a while and want a structured plan focused on progress.

Training Program – Three Sessions a Week

The program consists of three different full-body workouts performed on separate days. You will train all the major muscle groups throughout the week, with both heavy compound exercises and lighter exercises for specific muscle groups.

How should you split the three sessions across the week?

Have at least one rest day between each strength session. On days without strength training, you can either rest completely or choose lighter activities that do not require too much recovery.

Suggested Training Week:

- Monday: Session A – Full Body

- Tuesday: Active Recovery – Easy walk, light cycling, or mobility training.

- Wednesday: Session B – Full Body

- Thursday: Rest Day

- Friday: Session C – Full Body

- Saturday: Active Recovery – Easy swimming, walking, or light cycling.

- Sunday: Rest Day

Active recovery should be light activity that does not make you unnecessarily tired or sore before the next strength session. You can also choose complete rest if your body needs it.

The training days can be adjusted according to what suits you, as long as you have at least one day without strength training between the sessions.

How to Execute the Program

Warm-up and Working Sets:

In squats, bench press, barbell rows, and deadlifts, you gradually increase the weights before the heaviest sets.

5 x 5 in Session A:

- Set 1: 60% of working weight x 5 reps

- Set 2: 80% of working weight x 5 reps

- Last 3 sets: 100% of working weight x 5 reps

If you are going to use 100 kg in the working sets, you start with 60 kg in the first set and 80 kg in the second set. Then you complete three sets with 100 kg.

3 x 5 in Deadlifts and Squats:

Set 1: 60% of working weight x 5 reps

Set 2: 80% of working weight x 5 reps

Last set: 100% of working weight x 5 reps

Here you only have one heavy working set. You can take several light warm-up sets if you need to.

The program contains quite a few sets, especially in Session A and C. If you are a beginner, you can start with 1-2 sets in some of the accessory exercises and increase to the specified number over time. Prioritize learning the correct technique in the main exercises before increasing the weights.

Workout A – Full Body

- Squats: 5 sets x 5 reps

- Bench Press: 5 sets x 5 reps

- Barbell Row: 5 sets x 5 reps

- Upright Row: 3 sets x 10 reps

- French Press with EZ Bar: 3 sets x 10 reps

- Dumbbell Bicep Curl: 3 sets x 10 reps

- Leg Curl: 3 sets x 12-15 reps

- Ab Rollouts: 3 sets x 10-15 reps

In squats, bench press, and barbell row, the first two sets are warm-up sets, followed by three working sets.

![ab roller exercises Core Muscles](https://hardworkout.no/wp-content/uploads/2019/11/Webp.net-resizeimage-2-1.jpg)

Workout B – Full Body

- Deadlift: 3 sets x 5 reps

- Romanian Deadlift: 2 sets x 8-12 reps

- Seated Shoulder Press with Bar: 3 sets x 8-10 reps

- Pull-ups or Inverted Row: 3 sets x 10-15 reps

- Dips: 3 sets x 10-20 reps

- Barbell Shrugs: 3 sets x 10 reps

- Standing or Seated Calf Raises: 3 sets x 12-15 reps

- Plank: 3 sets x 60 seconds

The first two sets of deadlifts are warm-up sets.

![Calf Raises Strength Training Full Body Program](https://hardworkout.no/wp-content/uploads/2026/10/Treningssko-pa-gymmaskinens-fotplate.png)

Workout C – Full Body