A total-body program built for lifters who can consistently train three days a week and want every major muscle group trained in every session.

The Total Body program is a 6-week, three-day full-body block designed around the schedule most lifters can actually sustain. Every session trains the major muscle groups—including chest, back, quads, hamstrings, glutes, and delts—with moderate per-session volume, while arms are held at a consistent seven to eight sets per week. The program uses a wave-based volume progression: working sets increase through Week 3, step back in Week 4, peak in Week 5, and return to Week 1 levels for a mandatory Week 6 deload. Reps stay fixed throughout the block and loads remain roughly steady during Weeks 1–4, with the option to push load in Week 5 if performance is strong.

Length: 6 weeks
Frequency: 3 training days per week
Split: Total Body / Total Body / Total Body
Weekly structure: Train on any three non-consecutive days; Monday/Wednesday/Friday is the default
Session duration: Not explicitly specified; peak-week sessions contain approximately 26–30 working sets
Equipment: Full commercial gym equipment, including barbells, dumbbells, cables, machines, leg press, pull-up/pulldown equipment, and squat/press setups
Experience level: Designed for trained lifters; the program specifically describes its peak volume as appropriate for a trained lifter
Training structure: Compound and isolation exercises, with some arm exercises performed as supersets
Progression: Set-based volume progression—sets increase from Week 1 through Week 3, decrease in Week 4, peak in Week 5, then return to Week 1 volume in Week 6

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