Full Body - Squat, Push, Pull
Build Muscle
3 weeks / 3 days per week
This is a great template if you have extra time and energy and want to get stronger. If you are looking to get bigger, choose a different template.
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Week 1
Day 1
Press
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Chin-up (Weighted)
AssistanceDay 2
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Day 3
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Bent-over Row (Dumbbell)
AssistancePress
SupplementalWeek 2
Day 1
Press
Main5 x 70%
5 x 80%
5 x 90%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Chin-up (Weighted)
AssistanceDay 2
Squat
Main5 x 70%
5 x 80%
5 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
Day 3
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Bent-over Row (Dumbbell)
AssistancePress
SupplementalWeek 3
Day 1
Press
Main5 x 75%
5 x 85%
5 x 95%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Chin-up (Weighted)
AssistanceDay 2
Squat
Main5 x 75%
5 x 85%
5 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
Day 3
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Bent-over Row (Dumbbell)
AssistancePress
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