3 Day Full Body Template

3 day per week Full Body training template:

It's really simple. You alternate between just 2 – yes 2 – sessions using the 6 basic movement patterns and key accessories as your guide.

Session A

Ex 1: vertical pull (pulldown or pullup variation)

Ex 2: squat variation 

Ex 3: vertical push (overhead press)

Ex 4: hinge variation 

Ex 5: bicep isolation 

Ex 6: tricep isolation 

Session B

Ex 1: horizontal pull

Ex 2: alternate squat variation 

Ex 3: horizontal push (bench press or pushup variant)

Ex 4: hinge or hamstring curl variation 

Ex 5: calf raise

Ex 6: lateral raise

Variations are broad and wide. Movement patterns are non-negotiable. That means, "squat variation," for example, could be a barbell squat, a split squat, a leg press, or even a lunge variation. The exact exercise is totally up to the individual.

Do 2-3 sets per exercise. 

Rest 1-2 days between each session.

Stop over complicating programming. It's simple.

Now do the work and get stronger on your selected exercise variations.