Beginner
Full Body Fusion
3-Day Total Body Program
Duration
10 weeks
Frequency
3 days/week
Level
Beginner
Goal
General Fitness
Days in Program
3 Sessions/Week
Program Overview
A time-efficient 3-day program hitting every muscle group each session. Perfect for those who want strength, muscle, and conditioning in one package.
Full BodyBeginnerBalanced
Weekly Schedule
1
Day 1 — Monday
Full Body A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 8 | 3 min |
| Bench Press | 3 | 8 | 3 min |
| Barbell Row | 3 | 8 | 3 min |
| Romanian Deadlift | 3 | 10 | 2 min |
| Dumbbell Curl | 2 | 12 | 60s |
2
Day 2 — Wednesday
Full Body B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 5 | 4 min |
| Overhead Press | 3 | 8 | 3 min |
| Pull-Up / Lat Pulldown | 3 | 8 | 3 min |
| Leg Press | 3 | 10 | 2 min |
| Tricep Dip | 2 | 12 | 60s |
3
Day 3 — Friday
Full Body A (repeated)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 8 | 3 min |
| Bench Press | 3 | 8 | 3 min |
| Barbell Row | 3 | 8 | 3 min |
| Romanian Deadlift | 3 | 10 | 2 min |
| Dumbbell Curl | 2 | 12 | 60s |
Coaching Notes
- Always warm up for 5–10 minutes before starting working sets
- Log every session — if it's not tracked, it didn't happen
- Prioritize form over weight at all times, especially on compound movements
- Rest days are not optional — your muscles grow during recovery, not during training
- Nutrition is 50% of your results — fuel your sessions and hit your protein target