Intermediate Full Body 3 Days routine
High frequency with a different heavy main lift each day and accessories to complete the weekly volume.
- 3days a week
- 65 minper session
- 13exercises
- 10weeks
- Build muscle mass
- Gain strength
- Full body
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 4 × 5–8 | 1 | 3:00 |
| 2 | Barbell Bench Press | Chest | 3 × 6–8 | 1 | 2:30 |
| 3 | Barbell Row | Back | 3 × 8–10 | 1 | 2:00 |
| 4 | Dumbbell Lateral Raise | Shoulders | 3 × 12–15 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Deadlift | Hamstrings | 3 × 4–6 | 2 | 3:30 |
| 2 | Barbell Shoulder Press | Shoulders | 3 × 6–8 | 1 | 2:30 |
| 3 | Pull Up | Back | 3 × 6–10 | 1 | 2:30 |
| 4 | Barbell Curl | Biceps | 2 × 10–12 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Leg Press | Quads | 4 × 8–10 | 1 | 2:30 |
| 2 | Dumbbell Incline Bench Press | Chest | 3 × 8–12 | 1 | 2:00 |
| 3 | Dumbbell Romanian Deadlift | Hamstrings | 2 × 10–12 | 1 | 2:00 |
| 4 | Seated Leg Curl | Hamstrings | 2 × 10–15 | 1 | 1:15 |
| 5 | Tricep PushdownOptional: drop set on the last set (cut the load by 20–30% and keep going until you are 0–1 reps from failure) only if you are recovering well. | Triceps | 3 × 10–15 | 1 | 1:15 |
Rest between sets, in minutes.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the max, go up to the smallest available weight.
- RIR 1 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for a while and know the basic exercises.
- You have 3 days a week and about 65 minutes per session.
- You train in a gym. Equipment: barbell, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
- Your goal is to build muscle mass.
Just starting out? Check out Beginner Full Body 2 Days.
Other routines to build muscle
- PPL 3 Days3 days · 60 min · Beginner and intermediateSee routine →
- Maintenance 2 Days2 days · 45 min · Intermediate and advancedSee routine →
- Intermediate Upper-Legs 4 Days4 days · 70 min · IntermediateSee routine →
Frequently asked questions
How long is the Intermediate Full Body 3 Days routine?
It's designed for 10 weeks, with 3 sessions of about 65 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 8 sets for the quads, 7 sets for the hamstrings, and 6 sets for the back per week. That's 38 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 1 to RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
