3×/week18 weeks
18-Week Full Body 3×
A periodised 3-day full-body program in three 6-week phases for muscle and strength, with an optional arms & shoulders day.
IntermediateBuild muscle75 min
BackBeginnerCompound
Chest-Supported Row
Row with your chest on an incline bench; no lower-back strain.
Benefits
- Back work without lower-back fatigue
- Hard to cheat, so every rep counts
How to do it
- Bench at 30–45°, chest on the pad
- Drive the elbows back and squeeze
- Full stretch at the bottom
Common mistakes
- Lifting the chest off the pad
- Shrugging instead of rowing
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 120 s
- Reps in reserve
- 2
- Load step
- 1 kg
Alternatives
No equipment
Harder
Programs that use it
3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
Your first workout in under three minutes.
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