The 3 day full body
workout plan.
Three sessions a week, every muscle group in each one, for ninety days. The full plan is below: every exercise, every set and rep, across all three phases, followed by six days for review. Print it or make it yours.
- Length
- 90 days
- Days a week
- 3
- Sessions listed
- 9
- Equipment
- A gym with dumbbells, barbells, cables and machines.
The plan
Everything below is the actual programme, not a summary of one. Work down each session in order. The sets and reps shown are the starting prescription for that phase.
Foundation
Three sessions covering lower-body, pushing, pulling and trunk work.
Full Body A
| Exercise | Sets & reps |
|---|---|
| Goblet squat | 3 × 8-12 |
| Dumbbell bench press | 3 × 8-12 |
| One-arm dumbbell row | 3 × 10/side |
| Romanian deadlift | 3 × 8-12 |
| Dead bug | 3 × 10/side |
Full Body B
| Exercise | Sets & reps |
|---|---|
| Reverse lunge | 3 × 8/side |
| Dumbbell floor press | 3 × 8-12 |
| Band row | 3 × 10-12 |
| Glute bridge | 3 × 12 |
| Side plank | 3 × 20 sec/side |
Full Body C
| Exercise | Sets & reps |
|---|---|
| Split squat | 3 × 8/side |
| Push-up variation | 3 × 6-12 |
| Lat pulldown | 3 × 10-12 |
| Dumbbell hip hinge | 3 × 10 |
| Standing calf raise | 3 × 15 |
Progression: Add repetitions within the range before increasing load. Keep technique controlled and take an easier week when needed. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Build
Three sessions covering lower-body, pushing, pulling and trunk work.
Full Body A
| Exercise | Sets & reps |
|---|---|
| Goblet squat | 3 × 8-12 |
| Dumbbell bench press | 3 × 8-12 |
| One-arm dumbbell row | 3 × 10/side |
| Romanian deadlift | 3 × 8-12 |
| Dead bug | 3 × 10/side |
Full Body B
| Exercise | Sets & reps |
|---|---|
| Reverse lunge | 3 × 8/side |
| Dumbbell floor press | 3 × 8-12 |
| Band row | 3 × 10-12 |
| Glute bridge | 3 × 12 |
| Side plank | 3 × 20 sec/side |
Full Body C
| Exercise | Sets & reps |
|---|---|
| Split squat | 3 × 8/side |
| Push-up variation | 3 × 6-12 |
| Lat pulldown | 3 × 10-12 |
| Dumbbell hip hinge | 3 × 10 |
| Standing calf raise | 3 × 15 |
Progression: Add repetitions within the range before increasing load. Keep technique controlled and take an easier week when needed. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Perform
Three sessions covering lower-body, pushing, pulling and trunk work.
Full Body A
| Exercise | Sets & reps |
|---|---|
| Goblet squat | 3 × 8-12 |
| Dumbbell bench press | 3 × 8-12 |
| One-arm dumbbell row | 3 × 10/side |
| Romanian deadlift | 3 × 8-12 |
| Dead bug | 3 × 10/side |
Full Body B
| Exercise | Sets & reps |
|---|---|
| Reverse lunge | 3 × 8/side |
| Dumbbell floor press | 3 × 8-12 |
| Band row | 3 × 10-12 |
| Glute bridge | 3 × 12 |
| Side plank | 3 × 20 sec/side |
Full Body C
| Exercise | Sets & reps |
|---|---|
| Split squat | 3 × 8/side |
| Push-up variation | 3 × 6-12 |
| Lat pulldown | 3 × 10-12 |
| Dumbbell hip hinge | 3 × 10 |
| Standing calf raise | 3 × 15 |
Progression: Add repetitions within the range before increasing load. Keep technique controlled and take an easier week when needed. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Days 85-90: recovery and review
Take easier activity days. Review completed sessions, movement control and energy. Keep a manageable schedule, and repeat or progress gradually. Seek qualified advice about pain or nutrition concerns.
Why the session mixes movement patterns
The opening session places a squat, press, row, hip hinge and trunk exercise in one visit. That provides a repeatable full-body structure across three gym sessions, rather than leaving an entire movement group to a single specialist day. It also means equipment setup is part of the session: read the row and bench arrangements before starting. If travel leaves only two reliable gym visits, compare the lower-volume beginner template instead of silently removing a day from this one.
Worked log: Goblet squat
This fictional example uses the Goblet squat entry in this routine: 3 × 8–12. It illustrates a way to record comparable sessions, not a starting load or an individual progression prescription.
| Appearance | Log entry |
|---|---|
| First | Same dumbbell: 8/8/8 |
| Next | Same dumbbell: 9/8/8 |
| Following | Same dumbbell: 9/9/8 |
These entries show a gradual increase inside the printed range. Once all sets reach its top with appropriate effort and control, review whether a small available load increase is suitable. The next heavier dumbbell may be a large jump; staying at the current load can be preferable to forcing the increment.
Further reading: ACSM progression position stand. This supports general progression principles; it does not validate this particular template. See our worked progression guide for the shared method.
Reviewed 26 October 2026 by Phasebuilt. Worked examples are fictional teaching examples, not client results or individual prescriptions. No clinical review is claimed.
How to run it
Warm up for five to ten minutes before the first working set: easy movement, then one or two comfortable practice sets of the first exercise. For floor-only sessions use an easier bodyweight variation; for weighted sessions use a lighter load. Rest 60 to 90 seconds between accessory exercises and two to three minutes after main lifts.
Leave about three reps in reserve for the first fortnight of each phase. When the top of the rep range is clean on every set, add load. Compare like-for-like log entries before changing the demand. Keep fixed-repetition and effort-based prescriptions intact; the worked example below explains how to read this particular template. Progressive overload covers this in more detail.
Record what you lift. A plan you cannot compare to last week is a workout, not a programme.
Who this suits
- You can train three days a week and want each one to count.
- You are starting out, or coming back after time away.
- You would rather learn a handful of movements well than juggle a six-day split.
Who it does not
- You want to specialise in one lift or one body part.
- You already train five or six days a week productively.
Equipment and pain
Use the listed equipment. To see a different setup, choose it in the builder. Start with easier practice repetitions of the movements you will use, then work at a controlled effort. No generic substitution can establish that an exercise is suitable for an injury. Stop painful movements and seek qualified advice.
For bodyweight sessions, progress repetitions and control before harder variations. For loaded sessions, increase load only after the prescribed repetitions feel controlled. Record what you did so you can compare the next session.
Make it yours
The plan above is one configuration. Phasebuilt will rebuild it around your goal, equipment, activity days, experience and approximate session length, and set the calorie and protein targets alongside it. It is free, takes about a minute, and runs entirely in your browser.