Full Body 3x/Week
Full-body training 3x per week is the optimal starting point for beginners and works well for time-limited intermediate lifters. Each session hits all major movement patterns — squat, hinge, push, pull — ensuring balanced development with sufficient recovery between sessions.
Program Structure
Day A
Squat Emphasis- Back Squat 3x8
- Bench Press 3x8
- Barbell Row 3x8
- DB Shoulder Press 2x10
- Plank 3x30s
Day B
Deadlift Emphasis- Deadlift 3x5
- Overhead Press 3x8
- Pull-ups 3xAMRAP
- DB Lunges 2x10/leg
- Ab Wheel 3x10
Day C
Variation Day- Front Squat 3x8
- Incline DB Press 3x10
- Cable Rows 3x10
- Lateral Raises 3x12
- Farmer Walks 3x40m
Progression Model
Linear progression for compounds: Add 2.5-5lbs per session. When stalling, deload by 10% and rebuild. Accessories use double progression within 8-12 rep range.
Best For
- ✓Beginners building a training foundation
- ✓Lifters who can only train 3 days per week
- ✓Athletes returning to training after a break
- ✓Anyone who wants simple, effective programming
How to use this template on IronCoaching
This Full Body 3x/Week template is designed as a starting point. Coaches can recreate it in the IronCoaching program builder with full control over sets, reps, RPE targets, rest periods, and exercise order. Once built, assign the program directly to clients through the client management dashboard.
Athletes receive the program in IronLedger, the companion workout tracker app, where they log every session. Coaches can monitor compliance, review completed workouts, and track performance analytics like estimated one-rep max progression, weekly volume trends, and RPE accuracy — all without relying on self-reported check-ins.
This template works well as a low-frequency training plan. Adjust volume and intensity based on the athlete's training age, recovery capacity, and goals. For guidance on structuring programs, see the workout program design guide.
Related resources
Use this template
Sign up for IronCoaching, build this program in the program builder, and assign it to your clients via IronLedger.
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