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
ChestMain liftIntermediateCompound
Bench Press
The classic barbell press for chest, shoulders and triceps.
Benefits
- Builds overall chest size and pressing strength
- Easy to progress in small steps
How to do it
- Shoulder blades back and down, slight arch
- Lower the bar under control to the lower chest
- Feet planted, press up and slightly back
Common mistakes
- Bouncing the bar off the chest
- Elbows flared to 90°
Starting prescription
- sets
- 4
- reps
- 6–8
- Rest
- 180 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. - Shoulder · Modify
With a moderate shoulder limitation: lighter load, shorter range, stop if it hurts. - Wrist · Modify
With a severe wrist limitation: lighter load, shorter range, stop if it hurts.
Alternatives
No equipment
Harder
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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