Full Body - A/B (3X/week)
Hypertrophy Coach
Most people do not quit training because the program was wrong. They quit because it asked for five or six days they never had.
Full Body A/B asks for three. Three sessions, whole body each time, and every one of them earns its place.
It runs an A/B rotation: two different full body workouts you alternate. That keeps sessions short enough to actually finish, spreads the wear across more exercises, and gives you enough variety that you keep showing up.
No junk volume. No random exercises.
Just a structure that fits a real week, for lifters who want three good days to be enough.
A1
Smith Squats
2 x 8
A2
Incline Barbell Press
2 x 8
B1
RDL
2 x 8
B2
Neutral Grip Pull Ups
2 x 8
C
T Bar Rows
2 x 8
D1
Single Arm DB Preacher Curls
8, 10
D2
Cross Cable Triceps Extensions
8, 10
A1
Dips
2 x 8
A2
Wide Grip Pull Ups
2 x 8
B1
Standing Incline Cable Curls
8, 10
B2
Machine Flat Press
2 x 8
C1
Lying Cuff Lateral Raises
8, 10, 15
C2
Seated Leg Curl
2 x 8
D
Hack Squats
8, 10
A1
Smith Squats
2 x 8
A2
Incline Barbell Press
2 x 8
B1
RDL
2 x 8
B2
Neutral Grip Pull Ups
2 x 8
C
T Bar Rows
2 x 8
D1
Single Arm DB Preacher Curls
8, 10
D2
Cross Cable Triceps Extensions
8, 10
Joe Bennett
Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Full Body A/B is how I program someone who has three real training days in their week.
If you have started and stopped four programs because none of them fit the week you actually have, the problem was never your discipline. Three days, whole body, built to be finished. This is that plan.
Get Full Body - A/B (3X/week)
