Full Body - A/B/C (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/C asks for three. Three sessions a week, whole body each time, and no two of them are the same.
It runs an A/B/C rotation: three different full body workouts you cycle through. That is the most exercise variety of any of the three day options, which keeps sessions short, spreads the wear widest, and makes the week genuinely easy to keep showing up for.
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
Standing DB Hammer Curls
8, 10
A2
Smith JM Press
2 x 8
B1
Quad Dominant Heel Elevated Squats
2 x 8
B2
Delt Cable Y Raise
8, 10, 15
C1
Lying Leg Curls
2 x 8
C2
High Incline Smith Press
2 x 8
D
Barbell Thrusts
8, 8, 12
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/C is how I program three training days when someone wants the most variety I can give them.
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, three sessions, built to be finished. This is that plan.
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