Full body, 3 days
Three sessions on alternate days, each training the whole body. The lifts repeat from session to session, so technique settles faster than on a split and the weight goes up almost every week.
Squat, press, vertical pull and abs — one movement per big area.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat Barbell |
3 × 8–12 | 105 s |
| Bench press Barbell |
3 × 8–12 | 105 s |
| Lat pulldown Cable |
3 × 8–12 | 105 s |
| Plank Bodyweight |
3 × 8–12 | 105 s |
The same areas with different movements: the hinge works the hamstrings and lower back.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Romanian deadlift Barbell |
3 × 8–12 | 105 s |
| Seated dumbbell press Dumbbells |
3 × 8–12 | 105 s |
| Seated cable row Cable |
3 × 8–12 | 105 s |
| Crunches Bodyweight |
3 × 10–15 | 75 s |
A third full-body option plus a short block for the arms.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Leg press Machine |
3 × 8–12 | 105 s |
| Incline bench press Barbell |
3 × 6–10 | 150 s |
| Barbell row Barbell |
3 × 8–12 | 105 s |
| Barbell curl Barbell |
2 × 10–15 | 75 s |
| Cable pushdown Cable |
2 × 8–12 | 105 s |
A synergist counts as half a set, and a set is counted once per muscle group — the same way the log’s stats count it.
Beginners and anyone coming back after a break. Three different days — A, B and C — cover everything evenly: pressing, pulling, legs, hamstrings and core.
Every exercise has a rep range. Until you hit the top of it in all sets, add a rep; once you do, add a small step of weight and drop back to the bottom of the range. That’s double progression, and the log suggests it for you.
Don’t chase the numbers in the first weeks: pick weights you can move cleanly in every set. In two or three months, when progress slows down, “Upper/lower, 4 days” is the natural next step.
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
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