training.fit Sample Plan: Three-Day Full Body
This article is verified by 1 study/publication.
Plan overview
Muscle focus
See how the planned working sets are spread across muscle groups.
Loading training plans…
Share by muscle group
Contributing exercises
How are these percentages calculated?
Each working set counts once for every distinct muscle group listed for that exercise in the training.fit library. Two muscles in the same group still count as one. Warm-up sets are excluded; optional exercises count only when selected.
The percentage is a group’s set count divided by the total of all group counts. One exercise can contribute to several groups. This describes planned sets, rather than measured muscle activation, effort or expected growth.
“All listed sessions” counts each session once. A group with no counted sets may still work during an exercise. Muscle groups without a separate area on the body map appear in the list only.
Exercises included in this view
This training.fit sample trains the whole body on three non-consecutive days. The A, B and C sessions change the exercise selection while covering the legs, pressing, pulling and trunk across the week. It is our own practical example for readers who prefer three gym visits.
Who this plan suits
Use this sample if you already know the exercises and have access to the listed equipment. Start with manageable loads. Adjust the workload to your experience and recovery rather than treating the table as a requirement for everyone.
Schedule and workout structure
Train A on Monday, B on Wednesday and C on Friday, or use three other days with a rest day between sessions.
A
| Exercise | Sets | Repetitions |
|---|---|---|
| Dumbbell Goblet Squat | 3 | 8–12 |
| Dumbbell Bench Press | 3 | 8–12 |
| Cable Row | 3 | 8–12 |
| Lying Leg Curl | 2 | 10–15 |
| Front Plank | 2 | 20–40 s |
B
| Exercise | Sets | Repetitions |
|---|---|---|
| Romanian Deadlift | 3 | 6–10 |
| Dumbbell Shoulder Press | 3 | 8–12 |
| Cable Lat Pulldown | 3 | 8–12 |
| Dumbbell Lunges | 2 | 8–12 per side |
| Standing Calf Raise | 2 | 10–15 |
C
| Exercise | Sets | Repetitions |
|---|---|---|
| Seated Leg Press | 3 | 10–12 |
| Incline Dumbbell Press | 3 | 8–12 |
| Single Arm Dumbbell Row | 3 | 8–12 per side |
| Lying Leg Curl | 2 | 10–15 |
| Dead Bug | 2 | 8–12 per side |
How progression works
Start at the lower end of each repetition range. When you reach the upper target in every set with control and about two repetitions left, add the smallest practical load and return to the lower end. If you miss the minimum repeatedly, reduce the load or remove a set and reassess recovery. Keep a training log so those decisions follow your actual performance.
What the science says
A meta-analysis found similar strength and muscle growth with split and full-body routines when training volume was matched. The schedule is therefore a way to organize your training; it does not establish these exact workouts as optimal. [1]
Programme source and version
This is an independently written training.fit sample. Its exercise selection, set targets and progression are editorial examples, not a reproduction of a named coach’s programme or a workout tested as a complete package in the cited research.
training.fit Sample Plan: Three-Day Full Body alternative exercises
You can perform the following exercises as alternatives to training.fit Sample Plan: Three-Day Full Body.
Filter the exercises below by muscle group and difficulty.
| Exercise | Main muscle group | Difficulty | Type of training |
| Cable Lat Pulldown | Upper back |
Easy |
Compound exercise |
| Cable Row | Neck training |
Medium |
Compound exercise |
| Dead Bug | Abs workout |
Easy |
Compound exercise |
| Dumbbell Bench Press | Chest training |
Medium |
Compound exercise |
| Dumbbell Goblet Squat | Thigh training |
Medium |
Compound exercise |
| Dumbbell Lunges | Thigh training |
Easy |
Isolation exercise |
| Dumbbell Shoulder Press | Shoulder training |
Easy |
Isolation exercise |
| Front Plank | Abs workout |
Easy |
Compound exercise |
| Incline Dumbbell Press | Upper chest |
Medium |
Compound exercise |
| Lying Leg Curl | Thigh training |
Easy |
Isolation exercise |
| Romanian Deadlift | Lower back |
Hard |
Compound exercise |
| Seated Leg Press | Thigh training |
Easy |
Isolation exercise |
| Single Arm Dumbbell Row | Neck training |
Medium |
Isolation exercise |
| Standing Calf Raise | Calves training |
Easy |
Isolation exercise |
Sources
- Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. Ramos-Campo DJ, Benito-Peinado PJ, Andreu-Caravaca L, Rojo-Tirado MA, Rubio-Arias JÁ. Journal of Strength & Conditioning Research. 2024; 38(7):1330–1340. doi: 10.1519/JSC.0000000000004774.