Free strength routine
3-Day Full-Body Workout
Alternate two full-body sessions across Monday, Wednesday, and Friday so every major movement gets practiced more than once each week.
Best for
Beginners learning the main strength movements
Best for
Busy lifters with three reliable training days
Best for
Anyone who wants frequent practice without long bodybuilding sessions
Weekly schedule
Warm up before the listed working sets. Start with conservative loads, keep the same form standard, and treat every rep range as a progression target rather than a reason to reach failure.
Monday — Workout A
Squat, horizontal push, horizontal pull, and hinge
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Back Squat | 3 | 5–8 | Keep the same depth and bracing standard on every working set. |
| Barbell Bench Press | 3 | 6–8 | Stop with roughly 1–3 clean reps in reserve. |
| Bent-Over Barbell Row | 3 | 8–10 | Keep the torso angle stable instead of turning each rep into a shrug. |
| Romanian Deadlift | 2 | 8–10 | Use a controlled hinge and stop at the strongest hamstring stretch you can own. |
Wednesday — Workout B
Heavy hinge, vertical push, vertical pull, and single-leg work
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Conventional Deadlift | 3 | 3–5 | Reset each rep and keep the bar close from floor to lockout. |
| Overhead Press | 3 | 6–8 | Use small load jumps and keep the torso stacked. |
| Pull-Up or Lat Pulldown | 3 | 6–10 | Choose the version that lets you complete full-range reps. |
| Bulgarian Split Squat | 2 | 8–12 each side | Let the front leg do the work and keep the rear leg light. |
Friday — Workout A
Repeat Monday with small rep or load progress
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Back Squat | 3 | 5–8 | Add a rep only if Monday's sets stayed controlled. |
| Barbell Bench Press | 3 | 6–8 | Repeat the load until all three sets reach the top of the range. |
| Bent-Over Barbell Row | 3 | 8–10 | Match Monday's torso position before chasing heavier weight. |
| Romanian Deadlift | 2 | 8–10 | Hold the load steady if hamstring or lower-back fatigue is still high. |
How to progress it
- 1.Run A/B/A in week one, then B/A/B in week two so both workouts receive equal exposure.
- 2.Add reps inside the range before adding load. When every set reaches the top, use the smallest practical increase.
- 3.Hold the weight when form changes or a set reaches all-out effort; progress does not require a heavier bar every session.
Recovery rules
- Keep at least one day between sessions.
- Start with the listed sets before adding accessories.
- If soreness carries into the next session, remove one accessory set before changing the main lifts.
Read before you customize it
Full Body Workouts vs Split Workouts: Which Is Better?
Full-body workouts and split workouts can both work — your weekly schedule, not the debate, should pick your routine.
How Many Days a Week Should You Lift Weights?
Three to five days works for almost everyone — what matters is training each muscle twice a week and picking a number you can repeat.
How to Track Progressive Overload (Step by Step)
A plain-English system for logging weight, reps, and volume so every session beats the last.
Personalize this routine in Kova
Kova builds around your schedule, equipment, and goals, then keeps progression tied to the sets you actually complete.
