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Full body3× / week
Foundation
The goal of this program isn’t maximum progress in the short term. It’s long-term stability and consistency.
Getting started, the basics and learning techniquepurpose
If you’re just starting out or coming back after a long breakwho it’s for
3× / weekfrequency
What Foundation builds
- A training habit
- Tolerance for training frequency
- Basic progression
What the week looks like
- MONFull body AWhole body · basic patterns
- TUERestWalking
- WEDFull body BWhole body · variations
- THURest
- FRIFull body CWhole body · basic patterns
- SATRestActive day
- SUNRest
Program logic
- Volume
- Low to moderate. Optimized for sustainable performance, quality recovery and consistent training without unnecessary overload.
- Frequency
- 3× a week (full body). Frequent stimulation of every major muscle group, with frequency and quality of execution put ahead of total volume.
- Progression
- Gradual and controlled. Load goes up only once proper technique and consistent, repeatable execution are in place.
Exercises in this program
from 110 €a month · BASICTry it free