Program
Lyfta's 3-Day Full Body program
Build strength and muscle with Lyfta’s 3-Day Full Body Program.
This program trains your whole body three times per week, with each workout focused on a different goal: strength, hypertrophy, and mixed training. It’s a great fit for beginners with some lifting experience, or intermediate lifters who want a simple, effective routine that hits every major muscle group.
The plan is built to help you get stronger, build muscle, improve technique, and stay consistent without spending every day in the gym.
The 3-Day Training Plan:
Day 1: Full Body Strength
Day 2: Full Body Hypertrophy
Day 3: Full Body Mix
Day 1: Full Body Strength
Day 2: Full Body Hypertrophy
Day 3: Full Body Mix
Full Body Strength
Full Squat
3 sets - 5-6 reps
bench press
3 sets - 5-6 reps
Romanian Deadlift
3 sets - 6-8 reps
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Barbell Standing Military Press
3 sets - 6-8 reps
pull-up
3 sets - 6-10 reps
dumbbell seated curl
3 sets - 8-10 reps
triceps dip
2 sets - 8-12 reps
Full Body Hypertrophy
bench front squat
3 sets - 8-10 reps
dumbbell incline bench press
3 sets - 8-10 reps
bent over row
3 sets - 8-10 reps
dumbbell seated shoulder press
3 sets - 8-10 reps
pulldown
3 sets - 10-12 reps
Romanian Deadlift
3 sets - 8-10 reps
hammer curl
2 sets - 10-12 reps
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cable triceps pushdown
2 sets - 10-12 reps
Full Body Mix
goblet squat
3 sets - 10-12 reps
dumbbell bench press
3 sets - 8-10 reps
weighted pull-up
3 sets - 6-8 reps
cable seated row
3 sets - 8-10 reps
arnold press
3 sets - 10-12 reps
preacher curl
3 sets - 8-10 reps
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Overhead Triceps Extension
3 sets - 10-12 reps
Workouts in program
Full Body Strength
7 Exercises
Full Body Hypertrophy
8 Exercises
Full Body Mix
7 Exercises