Full-Body Strength (3 Days)

12-week starter plan

Three full-body sessions a week with a day of rest between. Start with a weight that leaves 2 or 3 reps in reserve.

1. Week 13 sessions: 2 sets of 6 reps of squat or leg press, row, press, hinge and a core exercise
2. Week 23 sessions: 2 sets of 6 reps of squat or leg press, row, press, hinge and a core exercise
3. Week 33 sessions: 2 sets of 7 reps of squat or leg press, row, press, hinge and a core exercise
4. Week 43 sessions: 2 sets of 7 reps of squat or leg press, row, press, hinge and a core exercise
5. Week 53 sessions: 3 sets of 7 reps of squat or leg press, row, press, hinge and a core exercise
6. Week 63 sessions: 3 sets of 8 reps of squat or leg press, row, press, hinge and a core exercise
7. Week 73 sessions: 3 sets of 8 reps of squat or leg press, row, press, hinge and a core exercise
8. Week 83 sessions: 3 sets of 8 reps of squat or leg press, row, press, hinge and a core exercise
9. Week 93 sessions: 4 sets of 9 reps of squat or leg press, row, press, hinge and a core exercise
10. Week 103 sessions: 4 sets of 9 reps of squat or leg press, row, press, hinge and a core exercise
11. Week 113 sessions: 4 sets of 10 reps of squat or leg press, row, press, hinge and a core exercise
12. Week 123 sessions: 4 sets of 10 reps of squat or leg press, row, press, hinge and a core exercise

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 5 METs (General gym resistance training (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Moderate Approximate UK prices.

• Gym membership (about £20 to £50 a month)
• Flat shoes
• A water bottle and towel

Frequently asked questions