Full Body 3x/WeekEarly intermediateGYMKC official

For people with a bit of gym experience · Alternates squats, deadlifts, and bench presses

Only the setup is included. Weights are recalculated from your own records. How it works

An evidence-based official routine from GYMKC. Stop if you feel pain or if it doesn't suit your body.

1Full Body A

Barbell Back Squat3 sets · 8–12 reps

Incline Dumbbell Press4 sets · 8–12 reps

Barbell Bent Over Row3 sets · 8–11 reps

Cable Lateral Raise4 sets · 12–20 reps

Cable Kneeling Crunch2 sets · 10–20 reps

Cable Horizontal Pallof Press2 sets · 10–15 reps

Machine Standing Calf Raise5 sets · 12–20 reps

2Full Body B

Conventional Deadlift3 sets · 8–11 reps

Barbell Overhead Press4 sets · 8–12 reps

Single-Arm Lat Pulldown3 sets · 10–15 reps

Seated Leg Curl2 sets · 10–15 reps

Dumbbell Incline Biceps Curl4 sets · 8–15 reps

Cable Reverse Crunch2 sets · 10–20 reps

3Full Body C

Barbell Back Squat3 sets · 8–12 reps

Barbell Bench Press4 sets · 8–12 reps

Machine T-Bar Row (Plate Loaded)3 sets · 8–12 reps

Cable Overhead Triceps Extension2 sets · 10–15 reps

Cable Rear Delt Fly3 sets · 12–15 reps