Full Body Progression
Three balanced sessions for steady progress
Days per week
3
Duration
4, 8 or 12 weeks
Rep range
8-12 repetitions per set
Working sets
3 working sets per exercise
Overview
Who is this for
- • Lifters who prefer full-body sessions over split routines
- • Those wanting a straightforward programme without excessive complexity
- • Building balanced strength and fitness across all movement patterns
Not ideal for
- • Advanced lifters needing higher volume or specialised training
- • Those who prefer body-part splits with more isolation work
Training style
Session A runs back squat, bench press and barbell row with lateral raises and tricep pushdowns. Session B covers deadlift, overhead press and pull-ups with bicep curls and planks. Session C uses leg press, incline dumbbell press and cable row with lateral raises and hanging leg raises. Each session hits every major muscle group.
Progressive overload
Barbell compound lifts increase by 2.5 kg per week. The overhead press is capped at 1.25 kg per week as it progresses more slowly. The leg press uses 5 kg per week. Dumbbell exercises increase by 1 kg per week and cable accessories by 1.25 kg. Bodyweight exercises progress through reps. Every fourth week is a deload at 70%.
Recovery and deloads
Every fourth week reduces all working weights to 70% of the phase base. The three-day frequency allows good recovery between sessions.
Equipment
Barbell, dumbbells, cable machine, pull-up bar and leg press
Location: Commercial gym
Weekly volume
Chest, back and core each receive 9 sets per week. Legs get 12 sets across squats, deadlifts and leg press. Shoulders sit at 6 sets and arms at 6 sets. The even distribution suits a general fitness approach.
Session breakdown
Full Body A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Back squat | 3 x 10 | +2.5 kg/week |
| Barbell bench press | 3 x 10 | +2.5 kg/week |
| Bent-over barbell row | 3 x 10 | +2.5 kg/week |
| Dumbbell lateral raise | 3 x 12 | +1 kg/week |
| Cable triceps pushdown | 3 x 12 | +1.25 kg/week |
Full Body B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Deadlift | 3 x 8 | +2.5 kg/week |
| Barbell overhead press | 3 x 10 | +1.25 kg/week |
| Pull-up | 3 x 8 | Bodyweight |
| Dumbbell biceps curl | 3 x 10 | +1 kg/week |
| Plank | 3 x 30s | Bodyweight |
Full Body C
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Leg press | 3 x 10 | +5 kg/week |
| Incline dumbbell press | 3 x 10 | +1 kg/week |
| Seated cable row | 3 x 10 | +2.5 kg/week |
| Dumbbell lateral raise | 3 x 12 | +1 kg/week |
| Hanging leg raise | 3 x 10 | Bodyweight |
What to expect
Weeks 1 to 2
Sessions should feel challenging but sustainable. The full-body approach means moderate fatigue across all muscle groups rather than deep fatigue in any one area.
Weeks 3 to 6
Steady improvements across all lifts. Improved work capacity and better movement quality. The balanced approach creates a noticeable improvement in overall fitness.
Weeks 6+
Consistent progress on all primary lifts with improved body composition. A strong base of balanced strength that transfers well to any subsequent programme.
Run Full Body Progression in STRNTH
Download the app, pick this programme and start your first session. Progressive overload, deloads and block reviews are handled for you.