3x / week Full Body Training - 16 week program

This full-body training programme is designed for individuals looking to build strength and muscle across all major movement patterns in just three sessions per week. It focuses on key compound lifts and efficient accessory work to deliver maximum results within minimal training frequency.

Each workout is planned for 60–90 minutes, typically around 60 minutes, allowing sustainable progress with a limited weekly time commitment.

Each session is clearly laid out, including sets, reps, RPE targets, and rest times, allowing you to track progress and apply progressive overload effectively throughout the 16-week structure.

What’s Included

• 16-Week Training Plan (two 8-week progressive blocks)

• Warm-Up and Movement Preparation Protocols

• RPE and Progression Guidelines

• Key Anatomy Section to support exercise understanding

• FAQ and Exercise Substitution Guidance

• Injury Management and Training Advice

• Direct Video Demonstration Links for all exercises

Author: Tom Woodham, Physiotherapist (BSc Hons) and Strength & Conditioning Coach

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