Thoughts on my full body workout plan 3x a week?
I have been consistently working out for 1.5 years now 3-4 times a week. I have been doing a 4x a week Upper/Lower split program for the past 6 months or so and I've seen some good progress but I'm wanting to make change to working out consistently just three times a week and doing a full body workout program instead. Here is the program I have found that I think I'd like. I am fairly restricted by a home gym and only having dumbbells, a squat/bench rack with a barbell. If I'm focusing on progressive overload, do you feel like it is a good well-rounded program? I'm worried there isn't enough focus on my lower body - I'd like to also keep each workout to an hour maximum.
| Workout A | Sets |
|---|---|
| BB Squat | 3x5-8 (2 min rest) |
| BB Bench | 3x5-8 (2 min rest) |
| DB Row | 2x8-10 (90 sec rest) |
| BB Preacher Curl | 3x8-12 (90 sec rest) |
| BB Overhead Extension | 3x10-12 (90 sec rest) |
| Weighted Sit-Ups | 2x15-20 (90 sec rest) |
| Workout B | |
|---|---|
| BB RDLs | 3x5-8 (2 min rest) |
| DB Shoulder Press | 3x6-8 (2 min rest) |
| Underhand-Grip BB Row | 2x8-10 (90 sec rest) |
| Incine DB Bicep Curl | 3x8-12 (90 sec rest) |
| Close-Grip Push-Ups | 2x15-20 (90 sec rest) |
| Weighted Sit-Ups | 2x15-20 (90 sec rest) |
| Workout C | |
|---|---|
| DB Bulgarian Split Squat | 3x6-10 (2 min rest) |
| Incline DB Bench Press | 3x5-8 (2 min rest) |
| DB Chest-Supported Row | 2x8-12 (90 sec rest) |
| DB Hammer Curls | 3x10-12 (90 sec rest) |
| Tricep Dips | 3x6-10 (90 sec rest) |
| Weighted Sit-Ups | 2x15-20 (90 sec rest) |
Posted Jun 3, 2026, 1:44 AM UTC
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