Full Body - Single (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 Single asks for three, and it asks you to learn one session. The same workout each time, whole body, three times a week.
That is the point. Nothing to look up, nothing to rotate, no wondering which day you are on. The exercises are written to be supersetted so you get in and out, and every session is a direct attempt to beat the last one.
No junk volume. No random exercises.
Just the simplest structure that still works, for lifters who want training to be one less decision.
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
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
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 Single is how I program three training days when someone wants training to be one less decision.
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, one session, built to be finished. This is that plan.
Get Full Body - Single (3X/week)
