Get stronger3 days a weekFull gym

3-day Full Body gym plan to get stronger

Heavy compounds, low reps. Rest 2–3 minutes on the main lifts. When every set hits the reps, MyoStats suggests the next weight.

Weekly schedule

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

Full body A

Exercise	Sets × reps
Barbell Squat	5 × 5
Barbell Bench Press - Medium Grip	5 × 5
Bent Over Barbell Row	5 × 5
Romanian Deadlift	3 × 8
Side Lateral Raise	3 × 8
Hanging Leg Raise	3 × 10

Full body B

Exercise	Sets × reps
Barbell Deadlift	5 × 5
Standing Military Press	5 × 5
Wide-Grip Lat Pulldown	3 × 8
Dumbbell Lunges	3 × 8
Barbell Curl	3 × 8
Cable Crunch	3 × 10

Full body C

Exercise	Sets × reps
Leg Press	5 × 5
Incline Dumbbell Press	5 × 5
Pullups	3 × 8
Barbell Hip Thrust	3 × 8
Triceps Pushdown	3 × 8
Hanging Leg Raise	3 × 10

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 get stronger?

Yes, if you can recover from it and stay consistent. Heavy compounds, low reps. Rest 2–3 minutes on the main lifts.

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 a commercial gym?

Yes: it uses barbells, dumbbells, cables and common machines found in most commercial gyms.