Bodybuilding program · Beginner

Bodybuilding 3-Day Full Body

Three full-body hypertrophy sessions per week. Compounds first, then isolation. Good for beginners or limited days.

Sessions / week: 3
Weeks: 6
Exercises: 14

Download on theApp Store Get it onGoogle Play

Session A

Squat, bench, row, arms

Exercise	Sets × reps	Muscle
Barbell High Bar Squat	3 × 8-12	Legs
Barbell Bench Press	3 × 8-12	Chest
Barbell Bent Over Row	3 × 8-12	Back
Dumbbell Lateral Raise	2 × 12-15	Shoulders
Barbell Curl	2 × 10-12	Biceps
Barbell Lying Triceps Extension	2 × 10-12	Triceps

Session B

Deadlift, incline, pull, arms

Exercise	Sets × reps	Muscle
Barbell Deadlift	3 × 6-10	Back
Incline Barbell Bench Press	3 × 8-12	Chest
Pull-Ups	3 × 8-12	Back
Barbell Seated Overhead Press	2 × 8-12	Shoulders
Incline Cable Flyes	2 × 12-15	Chest
Barbell Curl	2 × 10-12	Biceps
Barbell Lying Triceps Extension	2 × 10-12	Triceps

Session C

Squat, push, row, legs

Exercise	Sets × reps	Muscle
Barbell High Bar Squat	3 × 8-12	Legs
Barbell Bench Press	3 × 8-12	Chest
Barbell Bent Over Row	3 × 8-12	Back
Barbell Romanian Deadlift	3 × 10-12	Hamstrings
Lever Kneeling Leg Curl	2 × 12-15	Hamstrings
Barbell Standing Calf Raises	3 × 15-20	Calves

Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.

Frequently asked questions

How many days a week is Bodybuilding 3-Day Full Body?

Bodybuilding 3-Day Full Body is 3 sessions per week, run for 6 weeks.

Is Bodybuilding 3-Day Full Body good for beginners?

Yes. Bodybuilding 3-Day Full Body is rated beginner in RepEight and sticks to a manageable number of exercises per session.

How do I track Bodybuilding 3-Day Full Body?

Open Bodybuilding 3-Day Full Body in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.