2 VARIANTS

Plans

Full Body 3 days/week ~58 min

Full Body Hypertrophy

A hypertrophy-focused full-body plan for three training days per week. Workouts A and B rotate continuously as A/B/A in week 1 and B/A/B in week 2, distributing weekly volume across two different full-body sessions. The Machine variant uses cables, machines, and one bodyweight exercise, while the Free Weight variant uses barbells, dumbbells, and supplementary bodyweight exercises. Most loaded exercises use double progression, while the remaining bodyweight exercises progress their repetition targets.

Who is this plan for?

Trainees with basic training experience who can reliably schedule three sessions per week
Goal: muscle growth with moderate-to-higher weekly volume rather than maximal-strength specialization
Machine variant: a gym with cables, upper-body machines, and either a sled 45° leg press or sled hack squat
Free Weight variant: barbell, dumbbells, rack and bench, plus a setup for the chin-up

How it works

Two-week A/B rotation: Week 1 runs A/B/A and week 2 runs B/A/B. The two-week cycle then starts again.
Full body with shifting emphasis: Both sessions combine lower- and upper-body work, but not every muscle group receives direct work in every session. A and B complement each other across the rotation.
Double progression: On the loaded exercises configured for double progression, repetitions rise first within the programmed target range. At the top of the range, load increases by the exercise-specific step and repetitions reset to the lower end.
Bodyweight progression: On the remaining bodyweight exercises, the repetition target increases by 1 after successful sessions. External load does not increase automatically.
After missed targets: With double progression, load is reduced by 10% after two missed targets. With bodyweight progression, the repetition target is reduced by 2 after three missed targets.

Pros & Limitations

+ Three sessions distribute a solid amount of hypertrophy volume across manageable full-body workouts

+ The A/B rotation combines a consistent structure with different exercise selections

+ Machine and Free Weight variants cover two common gym setups

− The two-week rotation is slightly less intuitive than a plan with three identical weekly sessions

− The plan is built for muscle growth and does not include multi-week load periodization for maximal strength

− The Free Weight variant includes the chin-up; if 3×8 is not yet possible, cable pulldown is the intended manual alternative when a cable station is available

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Front

Back

Quads

Glutes

Chest

Front Delts

Upper Back

Rear Delts

Hamstrings

6.8

Lats

6.8

Side Delts

6.8

Core

Adductors

4.5

Triceps

4.5

Biceps

4.5

Forearms

4.5

Calves

4.5

Upper Traps

2.3

Variant

Plan Structure

Week 1 · Workout A

7 exercises · 20 sets · ~55 min

sled 45° leg press

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 10

sets × reps

Machine unavailable: Choose sled hack squat.

lever lying leg curl

Double Progression (Reps → Weight) · 10–12 repsRest 90 sec

3 × 11

sets × reps

lever chest press

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 10

sets × reps

cable seated row

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 10

sets × reps

lever shoulder press

Double Progression (Reps → Weight) · 6–10 repsRest 2 min

3 × 8

sets × reps

cable lateral raise

Double Progression (Reps → Weight) · 12–15 repsRest 60 sec

3 × 13

sets × reps

hanging leg raise

Rep ProgressionRest 60 sec

2 × 12

sets × reps

Week 2 · Workout B

7 exercises · 20 sets · ~54 min

sled hack squat

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 10

sets × reps

Machine unavailable: Choose sled 45° leg press.

cable pull through (with rope)

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 10

sets × reps

lever seated fly

Double Progression (Reps → Weight) · 10–12 repsRest 90 sec

3 × 11

sets × reps

cable pulldown

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 10

sets × reps

cable face pull

Double Progression (Reps → Weight) · 12–15 repsRest 90 sec

3 × 13

sets × reps

lever standing calf raise

Double Progression (Reps → Weight) · 12–15 repsRest 60 sec

3 × 13

sets × reps

cable kneeling crunch

Double Progression (Reps → Weight) · 12–15 repsRest 60 sec

2 × 13

sets × reps