3 Day Full Body: how it works
Every muscle three times a week across three different full-body days, with a rest day after each. Hard sets to failure, simple progression.
Who it suits
Lifters with a year or more of training who want a lot of work per session and can recover from sets taken to failure. It’s the plan MaxLift was built around.
How the week runs
Train every other day: A, rest, B, rest, C, rest, then start again. That means the days drift across the calendar, so some weeks have four sessions and some have three.
- Day A: hack squat, bench press, barbell row, plus leg curls, shoulders, arms and abs.
- Day B: Romanian deadlift, overhead press, pull ups, plus leg extensions, chest flyes, forearms and calves.
- Day C: leg press, dips, lat pulldown, low row, plus hip work, arms, traps, calves and abs.
How to progress
The main lifts start with one warm-up set (the W row), then three working sets of about 10. Take every working set to failure. Get past the top of the rep range and add weight next time; fall under 5 reps and drop the weight.
MaxLift suggests each set’s weight from your last session, and adjusts the next set after every set you log: short of the target reps, it drops; well over, it goes up.
Tips
- Sessions are long. If you’re short on time, drop the last accessory, never the first three lifts.
- Every exercise has a swap, so a busy machine never holds you up.