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FREE 12-WEEK PLAN

3-Day Full Body Workout Plan.

A free 3-day full body workout plan built for muscle — perfect for beginners. Exercises, sets, reps, and how to progress.

Full Body · 3 days/week · beginner · Full gym

01Full Body A
Back Squat
Quads
3 × 8–10
Barbell Bench Press
Chest
3 × 8–10
Barbell Row
Back
3 × 8–10
Cable Lateral Raise
Side delts
3 × 10–12
Cable Crunch
Core
3 × 10–12
02Full Body B
Romanian Deadlift
Hamstrings / glutes
3 × 8–10
Incline Barbell Press
Upper chest
3 × 8–10
Lat Pulldown
Lats
3 × 8–10
Cable Pushdown
Triceps
3 × 10–12
Barbell Curl
Biceps
3 × 10–12
03Full Body C
Leg Press
Quads
3 × 8–10
Standing Overhead Press
Shoulders
3 × 8–10
Barbell Row
Back
3 × 8–10
Lying Leg Curl
Hamstrings
3 × 10–12
Standing Calf Raise
Calves
3 × 10–12

How the 12 weeks work.

  • Each week, beat last week — one more rep, or a little more weight.
  • When you hit the top of the rep range on every set, add weight next session and drop back to the bottom of the range.
  • Keep 1–2 reps in the tank on most sets. Save the all-out efforts for your top set.
  • Weeks 6 and 12 are deloads — same moves, lighter loads, to let growth catch up.
  • Twelve weeks is one Block. At the end, you'll have the numbers to prove it.

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