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
BackIntermediateCompound
Pull-up
Bodyweight vertical pull; add weight when you pass the rep range.
Benefits
- Builds a wide back (V-taper)
- Strong grip and biceps as a bonus
How to do it
- Grip slightly wider than shoulders
- Pull elbows down to the ribs
- Full hang at the bottom, chin over bar at the top
Common mistakes
- Kipping or swinging
- Half reps without full extension
Starting prescription
- sets
- 4
- reps
- 6–10
- Rest
- 150 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Shoulder · Avoid
Avoid with a severe or worse shoulder limitation; use an easier alternative. - Elbow · Modify
With a severe elbow limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
No equipment
Programs that use it
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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