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
One-Arm Dumbbell Row
Supported one-arm row, elbow towards the hip.
Benefits
- Big range of motion for the lats
- Fixes left–right differences
How to do it
- Hand and knee on the bench, back flat
- Pull the dumbbell towards the hip
- Let the shoulder stretch down at the bottom
Common mistakes
- Twisting the torso to lift
- Pulling to the chest with the biceps
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 90 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
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
3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
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