3-Day Full-Body Training Programme

This is a simple, effective programme for beginners to intermediates. Three sessions per week, full-body focus. Rest or do light activity on off days.

Key Principles:
- Warm up with 5-10 minutes of light cardio and dynamic stretches
- Focus on form over weight
- Rest 60-90 seconds between sets
- Progress by increasing weight or reps when you can complete all sets/reps with good form
- If a movement hurts, stop and substitute

Session Structure:
- 3 sets per exercise
- 8-12 reps per set (unless specified)
- Increase weight when you can do 12 reps with perfect form

Day 1: Push Focus
1. Squat - 3x8-12
2. Bench Press - 3x8-12
3. Overhead Press - 3x8-12
4. Bent-Over Row - 3x8-12
5. Plank - 3x30-60 seconds

Day 2: Rest or Light Activity

Day 3: Pull Focus
1. Deadlift - 3x6-8
2. Pull-Up or Lat Pulldown - 3x8-12
3. Dips or Push-Up - 3x8-12
4. Face Pull - 3x12-15
5. Russian Twist - 3x10 per side

Day 4: Rest or Light Activity

Day 5: Full Body
1. Front Squat - 3x8-12
2. Incline Bench Press - 3x8-12
3. Romanian Deadlift - 3x8-12
4. Lateral Raise - 3x12-15
5. Farmer's Walk - 3x30 seconds

Day 6-7: Rest

Progression:
- Every 4-6 weeks, increase weight by 5-10%
- If no weights available, use bodyweight variations
- Track your sessions and adjust as needed

Nutrition Notes:
- Eat enough protein (1.6-2.2g per kg body weight)
- Include carbs for energy, fats for hormones
- Stay hydrated

Contact me if you need form checks or adjustments.