Press + squat
Chest, legs, back and core.
Beginner-friendly · Printable gym programme
Full Body in Three
Three straightforward gym sessions to build strength around a busy week.
Schedule3 daysSession45–60 minutesFormat10-page PDF
One-off digital purchase · no subscription
£1.99Buy the PDF — £1.99
Delivered by Lemon Squeezy after checkout. Questions about delivery or refunds? See our terms.
A clear place to start
Who this programme is for
For someone new to structured gym training, returning after time away, or looking for a manageable routine that trains the full body without living in the gym.
The weekly structure
How it works
Three balanced full-body sessions cover the main movement patterns. Leave a recovery day between sessions when you can.
Row + single-leg
Pressing, rowing and controlled single-leg work.
Hinge + upper body
Hips, back, pressing, calves and arms.
Inside the guide
What's included
The website preview shows one workout page. The complete paid PDF contains the full programme and all tracking tables.
- 10-page printable PDF
- Three structured gym sessions
- Sets, repetition ranges and rest recommendations
- Alternatives for common gym equipment
- Simple progressive-overload guidance
- Four-week tracking tables for weights and repetitions
- Practical warm-up, effort and recovery guidance
Genuine PDF preview
See the format before you buy
This is the actual cover and one selected workout page. The remaining sessions and printable trackers stay inside the paid download.
Before you start
Frequently asked questions
Is three days per week enough to start?
Three repeatable sessions are a practical starting point. The plan trains the full body each day and prioritises consistency over adding more days.
What if I only have 35–45 minutes?
Each session identifies the first four movements as the essentials. Complete those well rather than rushing every accessory.
What equipment do I need?
The programme assumes normal gym access. Each workout includes alternatives for common machines, dumbbells and supported movements.
Does the plan guarantee weight loss or muscle gain?
No. Training outcomes also depend on nutrition, recovery, consistency and individual circumstances. The programme provides a clear routine, not a guaranteed result.
Related nutrition
Plan food around the training you can sustain
Use these free MealPrep resources to organise meals around your preferences and goal. They are planning tools, not promises of a particular result.
Ready when you are
Buy Full Body in Three — £1.99Keep the next gym session simple
10-page printable PDF · 3 days · one payment of £1.99.
Compare the other plans
General fitness guidance only, not medical advice or personalised injury rehabilitation. Stop if an exercise causes pain, dizziness, chest discomfort or unusual symptoms.