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Build muscle

Full body for muscle

Three different full-body sessions a week. Every muscle three times, with the big lifts first.

  • 3 days a week
  • About 60 min
  • Gym
  • Intermediate
  • 10 weeks

The sessions

Train 3 days a week, one session of each. Leave a rest day between sessions when you can.

1Full body A

  1. Back squat4 × 8
  2. Bench press4 × 8
  3. Seated cable row3 × 10
  4. Romanian deadlift3 × 10
  5. Lateral raise3 × 12
  6. Triceps pushdown3 × 12

2Full body B

  1. Deadlift3 × 5
  2. Incline dumbbell press3 × 10
  3. Lat pulldown3 × 10
  4. Bulgarian split squat3 × 10
  5. Face pull3 × 15
  6. Barbell curl3 × 10

3Full body C

  1. Leg press3 × 12
  2. Overhead press3 × 8
  3. Chest-supported row3 × 10
  4. Hip thrust3 × 10
  5. Dumbbell fly3 × 12
  6. Hanging knee raise3 × 12

Run the program in Healti

Start the program in the app and it shows the next session, remembers your weights and counts every set towards your records.

More programs

Healti provides general information about nutrition and training. It is not medical advice.