FYL
Full-Body 3×
Three sessions a week, every major muscle each time. The highest-frequency practice you can get on the fewest gym days — ideal for beginners, busy weeks, and anyone who wants maximum return on three hours a week.
Day 1 — squat + press
Day 2 — hinge + pull
Day 3 — legs + push-pull balance
Progression
Add a rep each session until you top the range, then add weight and drop back down — +2.5 kg / 5 lb upper, +5 kg / 10 lb lower. Leave a rep or two in the tank on every set for the first month; full-body frequency punishes going to failure early.
Substitutions
Equipment taken, or a movement doesn't suit you? Swap within the pattern — press for press, row for row, hinge for hinge. Every muscle page in the exercise directory lists alternatives, and the 1RM calculator converts your numbers when you change lifts.
FAQ
Is full-body training 3 days a week enough to build muscle?
Yes. Three well-structured full-body sessions cover every muscle with 6–9 quality sets a week at high frequency — plenty for beginners, and enough for many intermediates when sets are taken close to failure.
Can I do full-body workouts on consecutive days?
Not ideally — the same muscles need about 48 hours between sessions. A Monday / Wednesday / Friday pattern is the classic layout.
When should I move to a split?
When sessions stretch past ~75 minutes or progress stalls despite consistent effort, moving to an upper/lower or PPL split lets you add volume without marathon workouts.
Build it in FYL in one tap
Recreate this program as a routine in FYL and every session logs itself against it — sets, PRs, estimated 1RM and weekly volume per muscle. Free on iOS, or build it on the web.
More free programs: 2-Day Full-Body · Upper / Lower · Strength 5×5 · Dumbbell-Only