3×5 Workout Program
A 3×5 Full Body Strength Training Program is a simple yet effective way to build a solid foundation of strength. This program typically involves performing three sets of five repetitions for each exercise. The focus on compound movements ensures that multiple muscle groups are engaged, leading to better overall strength gains.
Level:
This program is for beginners or for people who have been lifting weights but have never focused on building a strength base first. Most everyone should start with this program as most people never started weight training properly. Once you learn proper form and begin to take your strength to new levels, you will be amazed at the changes in your body and your life. All sets for a given exercise are done with the same weight. For example, you would do squats with the same weight for all 3 sets. You would then change the weight and do bench press with the same weight for all 3 sets.
Workout Details
There are 2 different weight lifting workouts in this program that you will rotate throughout the schedule. This program only includes the best overall weight lifting exercises and does not need any other exercises added. Just stick with these, and you’ll see why you don’t need any other exercises for this workout program.
Workout Schedule
The workout schedule will be 3 days per week with 4 days of rest. Each workout has at least 1 day of full rest between workouts. This is the optimal weight lifting schedule for building muscle that allows proper rest and recovery between workouts.
Week 1 Workout Schedule
- Week 1, Day 1 = Workout A
- Week 1, Day 2 = Off
- Week 1, Day 3 = Workout B
- Week 1, Day 4 = Off
- Week 1, Day 5 = Workout A
- Week 1, Day 6 = Off
- Week 1, Day 7 = Off
Week 2 Workout Schedule
- Week 2, Day 1 = Workout B
- Week 2, Day 2 = Off
- Week 2, Day 3 = Workout A
- Week 2, Day 4 = Off
- Week 2, Day 5 = Workout B
- Week 2, Day 6 = Off
- Week 2, Day 7 = Off
Warm-up
Always start with a proper warm-up before each workout. This can include light aerobic activity, mobility exercises, and dynamic stretches for the major muscle groups you’ll be working that day.
Start Weights
Start with extra light weights because you need to take your time learning proper form and technique on all of the 7 different exercises within this program. Do not not start out with heavy weight or weight that gives you any trouble for the first few weeks. You have plenty of time to increase the weight and the workouts will become very tough just a short time down the road. So spend your time now with light weights and ensure your form is good before moving up in weight.
Plan of Progression
(Squat, Bench, Row, Press) Once you get all 3 sets of 5 reps each set with a given weight with good form and technique, it’s time to increase the weight for the next workout by 2.5%. (Deadlift) If you get all 5 reps with good form and technique, increase the weight by 2.5% for the next workout. (Dip and Chin Up) Once you get to 8 reps, it’s time to begin adding weight with a weight belt. Add 2.5 pounds once you reach 8 reps with a given weight.
Stalling and What to Do
You are officially stalling on an exercise if you haven’t been able to increase the weight in 3 consecutive workouts. Once this happens on any exercise, reset that exercise only by decreasing the weight by 10%. Continue increasing the weight by 2.5% each workout on that exercise. It will take 4 workouts to get back to where you were but you should be able to surpass your previous weights.
When to Stop This Program
Once progress stalls for the third time on either squats or deadlifts, it’s time to stop the program. No more resets. This means you have 2 chances to reset squats or deadlifts. When it’s time for the third reset on either exercise, it’s time to stop the program. Reset the other exercises as many times as needed. As long as you are making progress on squats and deadlifts, you must continue this program. The squat and deadlift are the most important exercises and are treated as such. This program should last for several months. Your goal should be to stick with this program as long as possible.
Intensity Level
You should not be anywhere near failure for any set of any exercise for at least 3 to 4 weeks. As you continue through this program, your strength will continue to increase and you shouldn’t have to go to failure for a long period of time. As the weight continues to increase and you get closer to stalling, you will automatically increase the intensity in an attempt to get all your reps for each set. You will get closer to failure and will probably go to complete failure every once in a while. But for the large majority of this program, you will not be going to failure.
