Full Body + Upper/LowerIntermediate3×/week≈47 min

3-Day Workout Plan (Full Body + Upper/Lower)

A hybrid for intermediate lifters: one full-body day plus an upper and a lower day. Major muscles are trained twice a week while each session stays under an hour.

Intermediate lifters with three training days.

Why this split

Each major muscle is trained at least twice a week.
Volume was trimmed to fit your time.
No major muscle is trained on consecutive days.

Your training week

Mon
Full Body
Tue
Rest
Wed
Upper Body
Thu
Rest
Fri
Lower Body
Sat
Rest
Sun
Rest

MonFull Body

≈55 min · 23 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Barbell Back Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Barbell Back Squat
Primary: Quadriceps, Glutes · Secondary: Hamstrings, Lower back, Abs · Difficulty: Intermediate
Sets4
Reps6–10
Rest120s
2Barbell Bench Press
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
3Bent-Over Barbell Row
Primary: Back · Secondary: Biceps, Lower back, Shoulders · Difficulty: Intermediate
Sets4
Reps6–10
Rest120s
4Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
5Hip Abduction Machine
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Face Pull
Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
7Triceps Pushdown
Primary: Triceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
8Dumbbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

WedUpper Body

≈46 min · 19 sets

ChestBackShouldersBicepsTriceps

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Push-Up: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Push-Up
Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2One-Arm Dumbbell Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
3Cable Crossover
Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
4Prone Y-T-W Raise
Primary: Back · Secondary: Shoulders, Traps · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
5Dumbbell Lateral Raise
Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Triceps Pushdown
Primary: Triceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
7Barbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

FriLower Body

≈39 min · 16 sets

QuadricepsHamstringsGlutesCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Leg Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Leg Press
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2Leg Extension
Primary: Quadriceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
3Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
4Cable Glute Kickback
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Standing Calf Raise (Machine)
Primary: Calves · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Plank
Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner
Sets3
Reps10–15
Rest75s

How to run each session

Warm-up (5–8 min): 3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
Effort: Take sets to 1–2 reps short of failure. The last set of each exercise can get close to failure.
How to progress (double progression): When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
Deload week: Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.

Your next 4 weeks

1Week 1
Learn the exercises and find your weights: finish sets with 3 reps left.
2Week 2
Add weight where it felt easy. Stop with 2 reps left.
3Week 3
Go for the top of the rep range. Stop 1–2 reps from failure.
4Week 4
Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.

Every 6–8 weeks, take an easy week with half the sets.

To build muscle: eat in a small surplus with 1.6–2.2 g of protein per kg — see the ready-made meal plans. →

Weekly metrics

Total weekly sets: 58
Sessions per week: 3
Avg. duration: 47 min
Exercises per session: 7

Sets per muscle / week

Chest
10 / 12 · 2×/week
Back
12 / 14 · 2×/week
Shoulders
16 / 10 · 2×/week
Biceps
8 / 8 · 2×/week
Triceps
8 / 8 · 2×/week
Quadriceps
10 / 12 · 2×/week
Hamstrings
10 / 9 · 2×/week
Glutes
13.5 / 9 · 2×/week
Calves
5 / 6 · 1×/week
Abs
7 / 6 · 1×/week

Volume distribution

Chest 10%
Back 12%
Shoulders 16%
Biceps 8%
Triceps 8%
Quadriceps 10%
Hamstrings 10%
Glutes 14%
Calves 5%
Abs 7%

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Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Exercise mat
Comfortable surface for core and floor exercises.
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Lifting straps
Keep your grip from limiting heavy pulls.
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