3x a week · Beginner

Full Body (3 Days a Week)

Three sessions that each cover the whole body with different exercises. Every muscle gets worked three times a week while the per-session workload stays manageable. A good shape for your first few months.

The week

Full Body A

5 exercises · ~45 min

スクワット3 sets × 6-10 repsRest 180s · 2-3 RIR
ベンチプレス3 sets × 6-10 repsRest 180s · 2-3 RIR
ケーブルシーテッドロウ3 sets × 8-12 repsRest 120s · 1-2 RIR
ダンベルショルダープレス2 sets × 8-12 repsRest 120s · 1-2 RIR
クランチ2 sets × 12-20 repsRest 60s · 0-1 RIR

Full Body B

5 exercises · ~45 min

ルーマニアンデッドリフト3 sets × 8-12 repsRest 150s · 2-3 RIR
ラットプルダウン3 sets × 8-12 repsRest 120s · 1-2 RIR
インクラインダンベルプレス3 sets × 8-12 repsRest 150s · 1-2 RIR
レッグプレス3 sets × 10-15 repsRest 120s · 1-2 RIR
フェイスプル2 sets × 12-20 repsRest 60s · 0-1 RIR

Full Body C

7 exercises · ~55 min

ゴブレットスクワット3 sets × 8-12 repsRest 150s · 1-2 RIR
チンアップ3 sets × 5-10 repsRest 150s · 1-2 RIR
ダンベルプレス3 sets × 8-12 repsRest 150s · 1-2 RIR
ヒップスラスト3 sets × 8-12 repsRest 120s · 1-2 RIR
サイドレイズ2 sets × 12-20 repsRest 60s · 0-1 RIR
トライセプスプレスダウン2 sets × 10-15 repsRest 60s · 0-1 RIR
ダンベルカール2 sets × 10-15 repsRest 60s · 0-1 RIR

Weekly sets

Direct sets — those from exercises that target the muscle as the primary mover. Sets where it only assists aren't counted here.

Glutes12 sets
Quads9 sets
Chest9 sets
Back9 sets
Shoulders6 sets
Biceps5 sets
Hamstrings3 sets
Abs2 sets
Triceps2 sets

Recommended for

Those in their first few months of lifting
Those who can get to the gym three times a week
Those who'd rather just train everything than plan a split

How to progress

Add 2.5-5 kg once every set hits the top of the range. Dropping back to the bottom of the range right after is expected.

Tips

Run A, B, C in order. Carrying the order across weeks is fine
Spend your energy on the first compound lift. Isolation work sits at the end for a reason
Swap chin-ups for lat pulldowns until you can do them

Why these numbers

The sets, rep ranges, rest, and RIR come from these principles. Each one traces back to the research behind it.

Start this program

Open Tailrep, go to Routines → Browse programs, and add one day at a time. You can settle the weights during your first session.

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