Training programs

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.

Start this program

days a week: 3
Duration: 18 weeks
Session length: 75 min
Level: Intermediate

Build muscle · Full gym

Why this program works

Three full-body sessions train every muscle about twice a week with enough recovery. Phase 1 builds volume and technique, phase 2 adds heavy top sets, and phase 3 peaks intensity. Extra work for shoulders, upper chest and back builds a V-shape.

Phases and weeks

Volume & Technique Basewk 1–6

Strength & Sizewk 7–12

Intensity & Peakwk 13–18

Deload week

Training days

Session A

Squat + Bench Press · 8 exercises

#	Exercise	sets × reps	Rest
1	Back Squat Main lift	4 × 6–8	3 min
2	Bench Press Main lift	4 × 6–8	3 min
3	Chest-Supported Row ★	3 × 8–12	2 min
4	Lying Leg Curl	3 × 10–15	1.5 min
5	Cable Lateral Raise ★	3 × 12–20	1 min
6	Overhead Cable Triceps Extension	3 × 10–15	1.5 min
7	Standing Calf Raise 1 s pause at the bottom.	3 × 10–15	1 min
8	Cable Crunch	3 × 10–15	1 min

Session B

RDL + Shoulder Press + Pull-ups · 8 exercises

#	Exercise	sets × reps	Rest
1	Romanian Deadlift Main lift	3 × 8–10	3 min
2	Pull-up ★ Add weight if bodyweight reps exceed the range; use the lat pulldown if you get fewer than 6.	4 × 6–10	2.5 min
3	Seated Dumbbell Shoulder Press Main lift	3 × 8–10	2.5 min
4	Bulgarian Split Squat	3 × 8–12	2 min
5	Incline Dumbbell Press ★	3 × 8–12	2 min
6	Reverse Pec Deck ★	3 × 12–20	1 min
7	Incline Dumbbell Curl	3 × 8–12	1.5 min
8	Hanging Knee Raise Once you hit 15 clean reps, switch to straight-leg raises.	3 × 10–15	1 min

Session C

Volume & Aesthetics · 10 exercises

#	Exercise	sets × reps	Rest
1	Leg Press	3 × 10–12	2 min
2	Weighted Dip Lean forward; use the machine chest press if your shoulders hurt.	3 × 8–12	2 min
3	One-Arm Dumbbell Row ★	3 × 8–12	1.5 min
4	Seated Cable Row (Wide Grip) ★	3 × 10–12	1.5 min
5	Machine Lateral Raise ★	3 × 12–20	1 min
6	Seated Leg Curl	3 × 10–15	1.5 min
7	Hammer CurlSuperset 1 Superset: go straight to the next exercise, then rest.	3 × 10–15	–
8	Triceps PushdownSuperset 1	3 × 10–15	1.5 min
9	Seated Calf Raise	3 × 12–20	1 min
10	Pallof Press 10 reps per side, or a 40–60 s plank.	2 × 10	1 min

Session D Optional

Shoulders & Arms (optional) · 6 exercises

#	Exercise	sets × reps	Rest
1	Cable Lateral Raise	4 × 15–20	1 min
2	Reverse Pec Deck	3 × 15–20	1 min
3	Bayesian Cable Curl	3 × 10–15	1.3 min
4	Overhead Dumbbell Triceps Extension	3 × 10–15	1.3 min
5	Machine Chest Fly	2 × 12–15	1 min
6	Zone 2 Cardio Heart rate 115–135.	1 × 1200 s	–

Session A

Squat + Bench Press · 8 exercises

#	Exercise	sets × reps	Rest
1	Back Squat Main lift Work up to the heavy top set after warming up; the remaining sets are back-offs with less weight.	1 × 5 + 3 × 6	3 min
2	Bench Press Main lift Work up to the heavy top set after warming up; the remaining sets are back-offs with less weight.	1 × 5 + 3 × 6	3 min
3	Chest-Supported Row ★	3 × 8–10	2 min
4	Lying Leg Curl	3 × 8–12	1.5 min
5	Cable Lateral Raise ★	3 × 12–20	1 min
6	Overhead Cable Triceps Extension	3 × 10–15	1.5 min
7	Standing Calf Raise 1 s pause at the bottom.	3 × 10–15	1 min
8	Cable Crunch	3 × 10–15	1 min

Session B

RDL + Shoulder Press + Pull-ups · 8 exercises

#	Exercise	sets × reps	Rest
1	Romanian Deadlift Main lift	3 × 6–8	3 min
2	Pull-up ★ Add weight if bodyweight reps exceed the range; use the lat pulldown if you get fewer than 6.	4 × 6–8	2.5 min
3	Seated Dumbbell Shoulder Press Main lift	3 × 6–8	2.5 min
4	Bulgarian Split Squat	3 × 8–10	2 min
5	Incline Dumbbell Press ★	3 × 8–10	2 min
6	Reverse Pec Deck ★	3 × 12–20	1 min
7	Incline Dumbbell Curl	3 × 8–12	1.5 min
8	Hanging Knee Raise Once you hit 15 clean reps, switch to straight-leg raises.	3 × 10–15	1 min

Session C

Volume & Aesthetics · 10 exercises

#	Exercise	sets × reps	Rest
1	Leg Press	3 × 8–10	2 min
2	Weighted Dip Lean forward; use the machine chest press if your shoulders hurt.	3 × 6–10	2 min
3	One-Arm Dumbbell Row ★	3 × 8–10	1.5 min
4	Seated Cable Row (Wide Grip) ★	3 × 10–12	1.5 min
5	Machine Lateral Raise ★	3 × 12–20	1 min
6	Seated Leg Curl	3 × 10–15	1.5 min
7	Hammer CurlSuperset 1 Superset: go straight to the next exercise, then rest.	3 × 10–15	–
8	Triceps PushdownSuperset 1	3 × 10–15	1.5 min
9	Seated Calf Raise	3 × 12–20	1 min
10	Pallof Press 10 reps per side, or a 40–60 s plank.	2 × 10	1 min

Session D Optional

Shoulders & Arms (optional) · 6 exercises

#	Exercise	sets × reps	Rest
1	Cable Lateral Raise	4 × 15–20	1 min
2	Reverse Pec Deck	3 × 15–20	1 min
3	Bayesian Cable Curl	3 × 10–15	1.3 min
4	Overhead Dumbbell Triceps Extension	3 × 10–15	1.3 min
5	Machine Chest Fly	2 × 12–15	1 min
6	Zone 2 Cardio Heart rate 115–135.	1 × 1200 s	–

Session A

Squat + Bench Press · 8 exercises

#	Exercise	sets × reps	Rest
1	Back Squat Main lift Work up to the heavy top set after warming up; the remaining sets are back-offs with less weight.	1 × 3–4 + 3 × 5	3 min
2	Bench Press Main lift Work up to the heavy top set after warming up; the remaining sets are back-offs with less weight.	1 × 3–4 + 3 × 5	3 min
3	Chest-Supported Row ★	3 × 8–10	2 min
4	Lying Leg Curl	3 × 8–12	1.5 min
5	Cable Lateral Raise ★ Last set: myo-reps (15 s rest, 3–5 more reps, repeat 2–3 times).	3 × 12–20	1 min
6	Overhead Cable Triceps Extension	3 × 8–12	1.5 min
7	Standing Calf Raise 1 s pause at the bottom.	3 × 8–12	1 min
8	Cable Crunch	3 × 10–15	1 min

Session B

RDL + Shoulder Press + Pull-ups · 8 exercises

#	Exercise	sets × reps	Rest
1	Romanian Deadlift Main lift Work up to the heavy top set after warming up; the remaining sets are back-offs with less weight.	1 × 5 + 2 × 6	3 min
2	Pull-up ★ Add weight if bodyweight reps exceed the range; use the lat pulldown if you get fewer than 6.	4 × 5–8	2.5 min
3	Seated Dumbbell Shoulder Press Main lift	3 × 6–8	2.5 min
4	Bulgarian Split Squat	3 × 8–10	2 min
5	Incline Dumbbell Press ★	3 × 8–10	2 min
6	Reverse Pec Deck ★ Last set: myo-reps (15 s rest, 3–5 more reps, repeat 2–3 times).	3 × 12–20	1 min
7	Incline Dumbbell Curl	3 × 8–12	1.5 min
8	Hanging Knee Raise Once you hit 15 clean reps, switch to straight-leg raises.	3 × 10–15	1 min

Session C

Volume & Aesthetics · 10 exercises

#	Exercise	sets × reps	Rest
1	Leg Press	3 × 8–10	2 min
2	Weighted Dip Lean forward; use the machine chest press if your shoulders hurt.	3 × 6–10	2 min
3	One-Arm Dumbbell Row ★	3 × 8–10	1.5 min
4	Seated Cable Row (Wide Grip) ★	3 × 10–12	1.5 min
5	Machine Lateral Raise ★ Last set: 5–8 lengthened partials at the bottom.	3 × 12–20	1 min
6	Seated Leg Curl	3 × 8–12	1.5 min
7	Hammer CurlSuperset 1 Superset: go straight to the next exercise, then rest.	3 × 10–15	–
8	Triceps PushdownSuperset 1	3 × 10–15	1.5 min
9	Seated Calf Raise	3 × 12–20	1 min
10	Pallof Press 10 reps per side, or a 40–60 s plank.	2 × 10	1 min

Session D Optional

Shoulders & Arms (optional) · 6 exercises

#	Exercise	sets × reps	Rest
1	Cable Lateral Raise	4 × 15–20	1 min
2	Reverse Pec Deck	3 × 15–20	1 min
3	Bayesian Cable Curl	3 × 10–15	1.3 min
4	Overhead Dumbbell Triceps Extension	3 × 10–15	1.3 min
5	Machine Chest Fly	2 × 12–15	1 min
6	Zone 2 Cardio Heart rate 115–135.	1 × 1200 s	–

Progression

When every set reaches the top of the rep range, add the smallest weight step and restart at the bottom of the range. Main lifts are never taken to failure.

Safety

Stop immediately and seek medical help if you feel chest pain, unusual shortness of breath, an irregular heartbeat or dizziness.

Health & safety

RIR main / accessory lifts

week	Phase	RIR	Note
1	Volume & Technique Base	3 / 2
2	Volume & Technique Base	2-3 / 1-2
3	Volume & Technique Base	2 / 1
4	Volume & Technique Base	1-2 / 0-1
5	Volume & Technique Base	1 / 0	Accessories: failure on the last set only.
6	Volume & Technique Base	4 / 3-4	Deload week
7	Strength & Size	3 / 2
8	Strength & Size	2-3 / 1-2
9	Strength & Size	2 / 1
10	Strength & Size	1-2 / 0-1
11	Strength & Size	1 / 0	Accessories: failure on the last set only.
12	Strength & Size	4 / 3-4	Deload week
13	Intensity & Peak	3 / 2
14	Intensity & Peak	2-3 / 1-2
15	Intensity & Peak	2 / 1
16	Intensity & Peak	1-2 / 0-1
17	Intensity & Peak	1 / 0	Accessories: failure on the last set only.
18	Intensity & Peak	4 / 3-4	Deload week