Three-day Full Body
Workout Guide, Calculator, Progress Tracker, and Spreadsheet-style Log

A simple three-day a week lifting routine with a focus on barbell lifts like squat, deadlift, and bench press. Ideal for beginners who want to build a great physique and get stronger.

Settings
My Maxes
If you don't know your maxes (or what a max is) we'll figure out how much you should be lifting later.
Exercise Info
Low bar squat
Exercise Info
Deadlift
Exercise Info
Bench press
Exercise Info
Overhead press
Exercise Info
Pendlay row
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