FPS Full Body — 3-Day Split

Introducing the FPS Full Body 3-Day Split.

Built for the ultra-busy lifter who still wants to capitalize on the benefits that higher training frequency presents, this program allows you to train each muscle group multiple times per week while only requiring three days in the gym.

The program consists of three full-body training days per week, ideally performed on Monday, Wednesday, and Friday, with a rest day between each session and the weekend reserved for full recovery.

This structure allows you to train each muscle group three times per week, while providing plenty of time between sessions to recover and perform at a high level.

Throughout the program, you can expect approximately 4–6 hard working sets per muscle group per week. Total weekly volume is slightly lower than the Upper/Lower programs to account for the increased potential fatigue that can come with a more strenuous session at the same frequency.

Exercise selection, volume, and progression are structured around maximizing hypertrophy while allowing you to get the most out of every session without living in the gym.

The objective is straightforward: train hard, train frequently, recover, and progress.

Learn. Apply. Improve.