3×5 Full-Body Strength Plan for Building Power

3×5 Workout Program

A 3×5 full body strength training program gives you a straightforward, effective way to develop a strong base. You perform three sets of five reps for each lift. Because the plan centers on compound movements, several muscle groups work at once, which supports greater overall strength gains.

Level:

This plan is designed for beginners and for lifters who have trained before but never built a strength base first. Most people should begin here, because most people never started weight training properly. Once you learn correct form and start pushing your strength to new levels, you will be amazed at the changes in your body and your life. Use the same weight for every set of a given exercise. For example, perform squats with one load for all 3 sets. Then change the weight and do bench press with the same load for all 3 sets.

Workout Details

This program uses 2 different weight lifting workouts that you alternate through the schedule. It includes only the best overall weight lifting exercises and does not require any additional exercises. Stick to these movements, and you’ll see why you do not need anything else for this workout program.

Workout Schedule

Train 3 days per week and rest 4 days. Every workout is separated by at least 1 full day of rest. This is the optimal weight lifting schedule for building muscle because it allows proper rest and recovery between sessions.

Week 1 Workout Schedule

• Week 1, Day 1 = Workout A
• Week 1, Day 2 = Off
• Week 1, Day 3 = Workout B
• Week 1, Day 4 = Off
• Week 1, Day 5 = Workout A
• Week 1, Day 6 = Off
• Week 1, Day 7 = Off

Week 2 Workout Schedule

• Week 2, Day 1 = Workout B
• Week 2, Day 2 = Off
• Week 2, Day 3 = Workout A
• Week 2, Day 4 = Off
• Week 2, Day 5 = Workout B
• Week 2, Day 6 = Off
• Week 2, Day 7 = Off

Warm-up

Begin every session with a proper warm-up. Include light aerobic activity, mobility exercises, and dynamic stretches for the major muscle groups you will train that day.

Start Weights

Use very light weights at first so you can take your time learning proper form and technique on all 7 exercises in this program. Do not start with heavy weight or with any load that gives you trouble during the first few weeks. You have plenty of time to add weight, and these workouts will become very tough before long. For now, keep the loads light and make sure your form is solid before increasing the weight.

Plan of Progression

(Squat, Bench, Row, Press) When you complete all 3 sets of 5 reps at a given weight with good form and technique, increase the weight by 2.5% for the next workout. (Deadlift) If you complete all 5 reps with good form and technique, raise the weight by 2.5% for the next workout. (Dip and Chin Up) Once you reach 8 reps, start adding weight with a weight belt. Add 2.5 pounds once you reach 8 reps with a given weight.

Stalling and What to Do

You are officially stalling on an exercise if you have not been able to increase the weight in 3 straight workouts. When that happens on any exercise, reset only that exercise by lowering the weight by 10%. Keep increasing the weight by 2.5% each workout on that exercise. It will take 4 workouts to return to where you were, but you should be able to move beyond your previous weights.

When to Stop This Program

When progress stalls for the third time on either squats or deadlifts, it is time to end the program. No more resets. That means you have 2 chances to reset squats or deadlifts. When it is time for the third reset on either lift, stop the program. Reset the other exercises as many times as needed. As long as you are still progressing on squats and deadlifts, you must keep following this program. The squat and deadlift are the most important exercises and are treated that way. This program should last for several months. Your goal should be to stay with it as long as possible.

Intensity Level

You should stay well away from failure on every set of every exercise for at least 3 to 4 weeks. As you move through this program, your strength will keep rising and you should not need to train to failure for a long time. As the weight climbs and you get closer to stalling, you will naturally raise the intensity in an effort to finish all your reps in each set. You will come closer to failure and will probably reach complete failure once in a while. But for the vast majority of this program, you will not train to failure.