Full body · 3 days

Three sessions with all major movement patterns. Room to build technique and a routine.

A and B alternate across weeks: A/B/A, then B/A/B. That spreads the training without five gym days. Beginners can start with two instead of three work sets per main lift.

Full body A

  • back squatback squat: 3 sets × 6–10; RIR 2–3; 180 s
  • barbell bench pressbarbell bench press: 3 sets × 6–10; RIR 2–3; 180 s
  • seated cable rowseated cable row: 3 sets × 8–12; RIR 2–3; 120 s
  • lying leg curllying leg curl: 2 sets × 10–15; RIR 2–3; 120 s
  • dumbbell lateral raisedumbbell lateral raise: 2 sets × 12–20; RIR 2–3; 90 s
  • standing calf raisestanding calf raise: 2 sets × 10–15; RIR 2–3; 90 s

Full body B

  • Rumänisches KreuzhebenRumänisches Kreuzheben: 3 sets × 6–10; RIR 2–3; 180 s
  • lat pulldownlat pulldown: 3 sets × 8–12; RIR 2–3; 120 s
  • incline dumbbell pressincline dumbbell press: 3 sets × 8–12; RIR 2–3; 120 s
  • leg pressleg press: 3 sets × 10–15; RIR 2–3; 150 s
  • dumbbell curldumbbell curl: 2 sets × 10–15; RIR 2–3; 90 s
  • triceps pushdowntriceps pushdown: 2 sets × 10–15; RIR 2–3; 90 s

Sources

  • Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis · Currier · 2023 · British Journal of Sports Medicine PubMed DOI Study note
  • American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews · Currier · 2026 · Medicine & Science in Sports & Exercise PubMed DOI Study note
  • Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions · Robinson · 2024 · Sports Medicine PubMed DOI Study note
  • Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis · Refalo; Martin C; Helms; Eric R; Trexler; Eric T; Hamilton; D. Lee; Fyfe; Jackson J · 2023 · Sports Medicine PubMed DOI Study note

Summaries by SetCtl, not medical advice.