BLUEPRINT / 3 TRAINING DAYS
Full body / 3 days.
Three full-body sessions with different exercise selections. This example distributes training across the week.
Sample plan, not a personal recommendation. Sets and reps are examples to adapt; no working weights are prescribed.
Full body A
6 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Goblet squat | 3 | 8–12 |
| Dumbbell bench press | 3 | 8–12 |
| Seated cable row | 3 | 8–12 |
| Dumbbell Romanian deadlift | 2 | 8–12 |
| Dumbbell lateral raise | 2 | 12–15 |
| Dead bug | 2 | 6–10 / side |
Full body B
6 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Leg press | 3 | 8–12 |
| Incline dumbbell bench press | 3 | 8–12 |
| Neutral-grip lat pulldown | 3 | 8–12 |
| Barbell hip thrust | 2 | 8–12 |
| Hammer curl | 2 | 10–15 |
| Side plank | 2 | 20–30 sec / side |
Full body C
6 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Reverse lunge | 3 | 8–12 / side |
| Machine shoulder press | 3 | 8–12 |
| Chest-supported dumbbell row | 3 | 8–12 |
| Seated leg curl | 2 | 10–15 |
| Cable rope pressdown | 2 | 10–15 |
| Standing machine calf raise | 2 | 10–15 |
Reading the blueprint
Each session uses a different selection of movements rather than repeating the exact same workout.
All listed sets are sample working sets. Preparatory sets, equipment setup, load selection, and rest periods need to be chosen for the individual.
For a different exercise, browse movements with the same main group and equipment in the exercise library.
Find exercise variationsTraining referenceACSM resistance training guidance