Free Programme

3-Day Full-Body Programme

A complete training programme for beginners to intermediates. Three sessions per week covering strength, muscle building, and conditioning.

How to use this: Train 3 days per week with at least one rest day between sessions (e.g., Mon/Wed/Fri). Warm up for 5-10 minutes. Use a weight that challenges you in the last 2-3 reps of each set. Rest 60-90 seconds between sets for isolation work, 2-3 minutes for compound lifts.
Day 1 Push & Squat Focus
ExerciseSets x RepsNotes
Barbell Back Squat4 x 6-8Controlled descent, drive through heels
Dumbbell Bench Press3 x 8-10Full range of motion
Overhead Press3 x 8-10Barbell or dumbbell
Walking Lunges3 x 10/legBodyweight or light dumbbells
Lateral Raises3 x 12-15Light weight, controlled
Plank3 x 30-45sBrace core, flat back
Day 2 Pull & Hinge Focus
ExerciseSets x RepsNotes
Romanian Deadlift4 x 8-10Hinge at hips, slight knee bend
Pull-Ups or Lat Pulldown3 x 8-10Full hang to chin over bar
Seated Cable Row3 x 10-12Squeeze shoulder blades together
Dumbbell Curl3 x 12Control the negative
Face Pulls3 x 15Light weight, external rotation at top
Dead Bug3 x 8/sidePress lower back into floor
Day 3 Full Body & Conditioning
ExerciseSets x RepsNotes
Goblet Squat3 x 10-12Hold dumbbell at chest
Push-Ups3 x maxModify on knees if needed
Single-Leg RDL3 x 10/legDumbbell or bodyweight
Dumbbell Row3 x 10/armBrace on bench
Farmer's Walk3 x 30mHeavy dumbbells, upright posture
Conditioning Finisher10 minBike, rower, or incline walk
Progression: When you can complete all sets at the top of the rep range with good form, increase the weight by the smallest increment available. Don't rush — adding 2.5kg to a compound lift every 1-2 weeks adds up to serious progress over months.

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