Program · beginner
Full body 3x (no equipment, beginner)
Full body 3x (no equipment, beginner) is a 3-day-a-week template for no equipment (bodyweight only), built for beginner lifters. Each session runs about 40 minutes and fits general fitness, fat loss, recomposition, muscle gain goals. Across 3 session types and 18 exercise slots, a real run of this template pulls in movements like Bodyweight squat, Bench dip, Hip hinge drill (dowel), Inverted row (table / bar).
The 12-week structure runs three 4-week phases — Base, then Build, then Peak — with a deload in week 12. Progression is double progression: work up the rep range first, then add load. It also carries 30 minutes of walk on 3 days a week.
Session A
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Bodyweight squat | squat | 3 | 10-15 | 60s |
| Bench dip | push_h | 3 | 8-15 | 60s |
| Hip hinge drill (dowel) | hinge | 3 | 12-20 | 60s |
| Inverted row (table / bar) | pull_h | 3 | 10-15 | 60s |
| Kneeling pike push-up | push_v | 2 | 8-12 | 60s |
| Bird dog | core | 2 | 20-45s | 45s |
Session B
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Lateral lunge | lunge | 3 | 8-12/side | 60s |
| Inverted row (table / bar) | pull_h | 3 | 10-15 | 60s |
| Bench dip | push_h | 3 | 8-15 | 60s |
| Hip hinge drill (dowel) | hinge | 3 | 10-15/side | 60s |
| Bird dog | core | 2 | 8-12 | 45s |
| World's greatest stretch | mobility | 1 | 5 min | — |
Session C
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Bodyweight squat | squat | 3 | 10-20 | 60s |
| Bench dip | push_h | 3 | 8-15 | 60s |
| Hip hinge drill (dowel) | hinge | 3 | 12-20 | 60s |
| Inverted row (table / bar) | pull_h | 3 | 10-15 | 60s |
| Bucket / backpack carry | carry | 2 | 20-40m | 60s |
| Bird dog | core | 2 | 20-45s | 45s |
Phases
| Weeks | Phase | Note |
|---|---|---|
| 1–4 | Base | Learn the movement patterns. RIR 3 on every set; film one set per exercise each week. Add load only when form is clean. |
| 5–8 | Build | Add one set to each compound slot (max +1). RIR 2. Progress load via double progression. |
| 9–12 | Peak | RIR 1-2 on the last set of each compound. Week 12 is the deload; re-measure waist/weight/photos at the end of week 12. |
Who it fits
Goals: general fitness, fat loss, recomposition, muscle gain. Setup: no equipment (bodyweight only). Level: beginner.
Questions people ask
- Who is Full body 3x (no equipment, beginner) for?
- Beginners training 3 days a week with no equipment (bodyweight only), aiming at general fitness, fat loss, recomposition, muscle gain.
- How long are the sessions?
- About 40 minutes per session, 3 sessions a week across a 12-week block with a deload in week 12.
- How does the program progress?
- Work within the rep range at the given RIR. When you hit the top of the range on ALL sets with 2 RIR, make the exercise harder next session: move to the next progression (e.g. wall -> incline -> knee -> full push-up), add a pause, slow the eccentric to 3 s, or add a rep to the range. Never trade form for reps.