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Full body (3-day)

v2

Three full-body sessions a week, alternating a heavier triples-and-fives day with a lighter eights-and-tens day. Designed for intermediates who can only train three days and want both strength and size to keep moving.

Available
All levelstrainingfull-body3-dayintermediatestrengthhypertrophy

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install Full body (3-day) and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Three sessions a week. A, B, A — so every other session you're back on the heavier rotation:

  • Day A (Mon): Squat + Bench + Row, 5x3 / 5x5 / 4x6, RPE 7-8
  • Day B (Wed): Deadlift + OHP + Pull-up, 5x3 / 5x5 / 3x5+, RPE 7-8
  • Day A (Fri): Same template as Mon, slightly lighter (volume day)

Each session hits a squat pattern, a pull pattern, a press pattern, plus 1-2 accessories sized to recovery. The Friday session runs ~5-10% lighter to preserve the next Monday — recovery is the bottleneck on 3-day full body.

Decision rules for the coach

  • Starting weights. Call analyze_training_history with group_by=exercise, compute=[latest_top_set, max_e1rm] for squat, bench, deadlift, OHP, row, pull-up. If no history exists, start everything at RPE 6-7 and progress weekly — don't try to guess a 1RM from a beginner's lift profile.
  • A/B alternation. Monday and Friday are both A days. Wednesday is B. If the user skips a session, push the rest of the week back (don't compress two A days into Friday + Sunday).
  • Friday is the deload day inside the week. Run Friday at ~90% of Monday's loads, same reps. This is not optional — it's how three sessions a week stays sustainable.
  • Progression. Add 2.5kg upper / 5kg lower next week if all prescribed sets land at RPE 8 or below. Hold if the last set is RPE 9-10. Drop 5% and rebuild over two weeks if the lift stalls for three consecutive sessions.
  • Block deload. Every 6-8 weeks, run a full deload week (40-60% loads, half volume) via apply_deload_template.
  • Adherence. If 2 sessions a week is the real cadence, this programme still works — just run A, B, A, B without forcing a third. Don't switch templates over occasional 2/3 weeks.
  • Arithmetic. Use evaluate for every derived number (per the evaluate-arithmetic skill).