Looking for a 3 day full body workout plan you can actually stick to? This howtoany guide walks through a simple two-session setup that trains every major muscle three times a week, plus how to log each set for free so you always know what to beat next time.
Already training and just want a log? See how to log workouts without a gym app. Want to push the numbers each week? See how to track progressive overload. This guide is about choosing and running a 3-day full body plan.
Why a 3-day full body plan works
You do not need to train five days a week to make good progress. Three well-planned sessions, with rest days in between, give most people the best balance of training and recovery. Full body sessions also mean every muscle group gets trained each time you show up, instead of once a week on a split.
A few principles keep it working:
- Every session includes at least one heavy leg exercise, one press, and one pull, so the body stays balanced
- 45 to 60 minutes is enough; the quality of the sets matters more than the extra hour
- Rest days count, because muscle grows while you recover, not while you lift
- Sticking with a simple plan for months beats a perfect plan you drop after six weeks
Steps
Pick your three days. Train Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday, so there is always a rest day between sessions.
Set up two full body sessions. Make a Full body A session with a heavy squat, bench press, and row, and a Full body B session with a deadlift, overhead press, and lat pulldown. MyRepLog’s 3-day training program guide uses this same structure.
Alternate A and B. Run A, B, A one week and B, A, B the next, so every main lift gets trained regularly without repeating the same session back to back.
Log every set in MyRepLog. Open myreplog.com in your phone browser, create a free account, and log the weight and reps for each set as you go, in kg or lb.
Review progress and add weight. After each session, check your history, personal records, and progress charts, and add a little weight when every set reaches the target reps.
A sample 3-day week
Here is the week laid out, based on the 3-day program guide:
- Monday: Full body A (squat, bench press, seated cable row)
- Wednesday: Full body B (deadlift, overhead press, lat pulldown)
- Friday: Full body A or B, alternating each week
Add a couple of accessories if you have time, such as hip thrusts, curls, or a plank, but keep the main three lifts first while you are fresh. Use the same exercise names every week so your history stays easy to compare.
If you would rather start from a ready-made session, MyRepLog has complete full body workouts with sets, reps, and rest times for a full gym, barbell only, or dumbbells only. Each one can be started in MyRepLog with a tap.
Tips
- Brush up on technique for the big lifts with the exercise guides for the squat, deadlift, bench press, and overhead press.
- Missed a day? Just do the next session in the rotation. The log shows you which one is up.
- Add weight in small steps. When a lift stalls for a couple of weeks, stay at that weight and aim for cleaner reps before pushing again.
- Want a program built around your goal, equipment, and experience? MyRepLog Pro can generate one, and every new account starts with 14 days of Pro with no card. Logging and progress tracking stay free either way.
Open MyRepLog and log your first full body session so next week has numbers to beat.