Day 3 - Full Body
Get ready to power through a full-body workout that hits all the major muscle groups. Today's session focuses on building strength with moderate intensity exercises like lunges, push-ups, and bent-over rows. Expect to feel the burn and boost your endurance while sculpting a leaner physique. Let's crush it and keep those fitness goals on track!
FAQ
Common questions about this workout day: structure, substitutions, and progression.
Why bodyweight push-ups instead of bench press today?
Push-ups train almost the same muscles as bench press (chest, shoulders, triceps) but emphasize core stability and shoulder mobility — both of which barbell-heavy days tend to neglect. Cycling between barbell, dumbbell, and bodyweight pressing across the week gives balanced upper-body development.
If push-ups feel too easy, slow the tempo (3 seconds down, 1-second pause at the bottom). If they feel too hard, do incline push-ups with hands on a bench until you can hit clean bodyweight reps.
How many push-ups should I be able to do as a beginner?
Targets vary by starting point and bodyweight, but rough benchmarks for a healthy beginner:
- Week 1: 5–10 strict push-ups in one set
- Week 4: 10–15 in one set with clean form
- Week 6: 15–20 in one set, or 12–15 with a 3-second eccentric
If you can't get through 5 strict push-ups yet, start with incline push-ups (hands on a bench or table) and lower the angle as you get stronger. There's no rush — push-ups are a skill, and reps come faster than you'd think with consistent practice.
Can I rearrange the rest days however I want?
Yes, with one rule: don't train two of the three sessions back-to-back. The plan needs at least one rest day between sessions for your nervous system and connective tissue to recover from compound lifting.
Common patterns that work:
- Mon / Wed / Fri with weekends free
- Tue / Thu / Sat if your weekends are busier
- Sun / Tue / Thu for early-week energy
Avoid stacking Monday + Tuesday + Wednesday — even at moderate intensity, the cumulative fatigue tanks performance on the third session.