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
QuadsMain liftIntermediateCompound
Back Squat
Barbell on the upper back, squat to at least parallel.
Benefits
- Builds quads, glutes and total-body strength
- Carries over to daily life and sport
How to do it
- Brace before you descend
- Knees track over the toes
- Drive up through the whole foot
Common mistakes
- Heels lifting off the floor
- Knees caving in
Starting prescription
- sets
- 4
- reps
- 6–8
- Rest
- 180 s
- Reps in reserve
- 2
- Load step
- 5 kg
Safety and limitations
- Lower back · Avoid
Avoid with a moderate or worse lower-back limitation; use an easier alternative. - Knee · Avoid
Avoid with a severe or worse knee limitation; use an easier alternative. - Knee · Modify
With a moderate knee limitation: lighter load, shorter range, stop if it hurts.
Alternatives
No equipment
Easier
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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