A 3-day full body workout plan trains the whole body three times a week on alternate days. The version below is what the Zyra Workouts generator produces for a 60-minute session, an intermediate lifter and a hypertrophy goal — the same output as the 3-day full body program page, explained line by line. It is a generated template, not a prescription.
Who this layout suits
The layout is built for someone who can train three non-consecutive days and wants every large muscle group touched each time. The generator lays the week out as T·R·T·R·T·R·R (training day i lands on slot floor(i × 7 / 3), so slots 0, 2 and 4), which gives a rest day between every session and two at the end of the cycle.
The inputs that produced it: split fullBody, daysPerWeek 3, sessionMinutes 60, experience intermediate, goal hypertrophy, no focus or deprioritised muscles, no deload. Change any one of them on the programs hub and the tables change with it.
The three days
Sixty minutes buys 5 exercises a session (clamp(round(60 / 12), 3, 8) = 5). The full-body roster is quads, chest, back, shoulders, hamstrings, core, in that order; the generator takes the first compound in the catalog for each roster muscle until the five slots are full, which means core never gets a slot on this layout. All three days come out the same.
| Full Body A / B / C | Sets | Reps | RIR (cycle 1) | Default rest |
|---|---|---|---|---|
| Back squat | 3 | 6–10 | 3 | 180 s |
| Barbell bench press | 3 | 6–10 | 3 | 180 s |
| Conventional deadlift | 3 | 6–10 | 3 | 180 s |
| Barbell overhead press | 3 | 6–10 | 3 | 180 s |
| Dumbbell Romanian deadlift | 3 | 6–10 | 3 | 120 s |
Fifteen working sets a day, 45 a week. The deadlift is here because it is the first catalog exercise whose primary muscle is back; if you would rather row, the app's swap keeps the same primary muscle and the rest of the day unchanged.
What the week credits to each muscle, using the dashboard rule (a set counts 1 toward the exercise's primary muscle and 0.5 toward each secondary):
| Muscle | Sets credited | App landmark | Muscle | Sets credited | App landmark |
|---|---|---|---|---|---|
| Chest | 9 | 12 | Quads | 9 | 14 |
| Back | 13.5 | 14 | Hamstrings | 18 | 10 |
| Shoulders | 13.5 | 14 | Glutes | 13.5 | 10 |
| Biceps | 0 | 10 | Calves | 0 | 10 |
| Triceps | 9 | 10 | Core | 9 | 10 |
| Forearms | 4.5 | 6 |
Hamstrings run high because the deadlift and the squat both credit them as secondaries on top of the Romanian deadlift's primary sets. Biceps and calves are the honest gap: no exercise on this layout works them, and the weekly sets calculator will show the same two empty bars.
In plain terms: five barbell-and-dumbbell compounds, three times a week, cover most of the body well and two small muscles not at all.
Sets, reps and RIR — where the numbers come from
Every number in the tables is a table lookup in the generator, not a judgement about you.
- Reps. For the hypertrophy goal, a compound exercise gets
6–10reps and an isolation exercise10–15. This layout is all compounds, so every row reads 6–10. - RIR. RIR is reps in reserve — how many more reps you could have done when you stopped. The hypertrophy base for compounds is
RIR 2; the RIR / RPE converter translates it if you think in RPE. - Sets. The base is 3 sets (4 only for strength-goal compounds). Beginner takes one away, advanced adds one to compounds, and the floor is 2. Intermediate leaves it at 3.
- Rest. Each catalog exercise carries a default rest: 180 s for the squat, bench, deadlift and overhead press, 120 s for the Romanian deadlift.
The RIR shown on a day is not the base — it is the base adjusted for the cycle, which is the next section.
Progressing across six cycles
A generated program runs for 6 cycles, and a cycle is one pass through the 7-day layout. The base RIR of 2 becomes a ramp: cycle 1 starts at base + 1 and the last cycle ends at max(0, base − 1), rounded at each step with rir = round(top − (c / 5) × (top − bottom)).
| Cycle | 1 | 2 | 3 | 4 | 5 | 6 | 6 with deload |
|---|---|---|---|---|---|---|---|
| RIR on every set | 3 | 3 | 2 | 2 | 1 | 1 | 4 |
| Sets per exercise | 3 | 3 | 3 | 3 | 3 | 3 | 2 |
The rep range never changes; what changes is how close to failure each set is taken. Cycle 1 at RIR 3 is deliberately easy — it is where the weights get found. By cycle 5 the same 6–10 reps are done with one rep left, which at the same weight is harder, and at a heavier weight is the point.
The progression engine handles the weight. After each session it compares the reps you logged with a ceiling — round((6 + 10) / 2) + RIR, so 11 at RIR 3 and 10 at RIR 2 — and suggests a step up when you beat it, the same weight when you land inside the range, and a step down when you miss the floor of 6. The step is a plate pair for barbells (2.5 kg with 1.25 kg plates) and 2 kg for dumbbells, machines and cables.
If the deload option is on, cycle 6 becomes the deload: one set fewer and RIR base + 2, which here is 2 sets at RIR 4 — genuinely lighter work, not a label.
The short version
Three sessions of back squat, bench press, deadlift, overhead press and dumbbell Romanian deadlift on T·R·T·R·T·R·R. Three sets of 6–10 on everything, RIR ramping 3 → 1 across six cycles, 45 working sets a week that cover back, shoulders, hamstrings and glutes fully and biceps and calves not at all. Every number is the generator's own rule, reproducible on the program page. A generated training template, not a prescription. Educational overview only — not medical advice.