3x / Week Upper Lower Full Body - 16 week program

This three-day programme alternates between upper, lower, and full-body sessions to deliver a balanced mix of frequency and recovery. It is designed to improve total-body strength, coordination, and muscular endurance through a blend of compound lifts and targeted accessory movements. Ideal for those wanting an efficient plan that trains every major muscle group multiple times per week without excessive volume.

All workouts are structured for 60–90 minutes, generally around 60 minutes, ensuring progress within a manageable weekly schedule.

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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