Physique prep3 days a weekNo equipment

3-day Full Body home (no equipment) plan for physique prep

High volume for a show or shoot. High volume: rest 60–90 seconds and weigh in daily. Adjust food weekly from the weight trend, and expect strength to hold rather than climb late in prep.

Weekly schedule

Monday	Full body A	5 exercises
Wednesday	Full body B	5 exercises
Friday	Full body C	6 exercises

Full body A

Exercise	Sets × reps
Bodyweight Squat	4 × 10
Pushups	4 × 10
Inverted Row	4 × 10
Single Leg Glute Bridge	4 × 12
Reverse Crunch	3 × 15

Full body B

Exercise	Sets × reps
Butt Lift (Bridge)	4 × 10
Decline Push-Up	4 × 10
Pullups	4 × 12
Bodyweight Walking Lunge	4 × 12
Dead Bug	3 × 15

Full body C

Exercise	Sets × reps
Split Squats	4 × 10
Decline Push-Up	4 × 10
Pullups	4 × 12
Single Leg Glute Bridge	4 × 12
Dips - Triceps Version	4 × 12
Reverse Crunch	3 × 15

How to progress

When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.

Questions

Is a 3-day full body split good to physique prep?

Yes, if you can recover from it and stay consistent. High volume for a show or shoot. High volume: rest 60–90 seconds and weigh in daily.

How long should I run this program?

Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.

What weights should I use?

Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.

Can I do this at home?

Yes: no equipment needed. A pull-up bar or a sturdy table for rows helps.