Full Body + Upper/LowerIntermediate3×/week≈48 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.

MonFull Body

≈55 min · 23 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

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
3One-Arm Dumbbell Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
4Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
5Cable Glute Kickback
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Dumbbell Lateral Raise
Primary: Shoulders · Secondary: 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

≈50 min · 20 sets

ChestBackShouldersBicepsTriceps

1Push-Up
Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2Lat Pulldown
Primary: Back · Secondary: Biceps · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
3Seated Cable Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
4Seated Dumbbell Shoulder Press
Primary: Shoulders · Secondary: Triceps · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
5Pec Deck Machine Fly
Primary: Chest · 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

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
4Hip Abduction Machine
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

Weekly metrics

Total weekly sets: 59
Sessions per week: 3
Avg. duration: 48 min
Exercises per session: 7

Sets per muscle / week

Chest
10 / 12 · 2×/week
Back
11 / 14 · 2×/week
Shoulders
14 / 10 · 2×/week
Biceps
9.5 / 8 · 2×/week
Triceps
9.5 / 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 11%
Shoulders 14%
Biceps 10%
Triceps 10%
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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Editorial pick
Exercise mat
Comfortable surface for core and floor exercises.
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Editorial pick
Lifting straps
Keep your grip from limiting heavy pulls.
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