3 Day Full Body Workout: Intermediate, Build Muscle
A 3-day program for intermediate lifters, aimed at building muscle.
- 3 days a week
- Full body
- Full gym
- about 35–40 min
- No cardio
- You’ll need: barbell and rack, adjustable bench, bench press station, dumbbells, lat pulldown, seated leg curl and leg press machines
Each week
Full Body A (Squat Focus)
- Barbell Back Squat — 3 × 6–8
- Incline Dumbbell Press — 3 × 8–10
- Pull Up — 3 × 6–8
- Seated Leg Curl — 3 × 10–12
- Dumbbell Lateral Raise — 3 × 12–15
- Hammer Curl — 3 × 10–12
Full Body B (Bench & Hinge Focus)
- Barbell Bench Press — 3 × 5–8
- Romanian Deadlift (RDL) — 3 × 6–8
- Barbell Row — 3 × 8–10
- Leg Press — 3 × 10–12
- Overhead Dumbbell Extension — 3 × 10–12
Full Body C (Deadlift & Press Focus)
- Deadlift — 3 × 5–8
- Overhead Press (OHP) — 3 × 5–8
- Lat Pulldown (Wide Grip) — 3 × 8–12
- Bulgarian Split Squat — 3 × 8–10
- Barbell Curl — 3 × 10–12
- Cable Tricep Pushdown — 3 × 10–12
Report card
- Weekly volume — worth a look. Chest, Shoulders, Quads, Hamstrings, Glutes, and Triceps get too little work.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — on target. Every high-volume muscle is trained 2x/week or more.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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