YPTWhy full body three times a week
As a beginner you improve quickly and don't need a lot of volume. Training your whole body two or three times a week gives every muscle a stimulus more often than a classic split like "chest on Monday, legs on Wednesday". The American College of Sports Medicine recommendations for novice lifters are built around exactly that: full-body training two to three days a week.
There's a practical upside too: if you miss one session, you don't lose a whole week for one body part.
The plan: two alternating workouts
Train three times a week with at least one rest day between sessions, for example Monday, Wednesday, Friday. Workouts A and B alternate: week one A–B–A, week two B–A–B, and so on.
Workout A
| Exercise | Sets × reps |
|---|---|
| Squat (barbell or goblet squat) | 3 × 6–8 |
| Bench press or dumbbell bench press | 3 × 8–10 |
| One-arm dumbbell row | 3 × 10–12 per arm |
| Plank | 3 × 30–45 s |
Workout B
| Exercise | Sets × reps |
|---|---|
| Romanian deadlift | 3 × 8–10 |
| Overhead press (barbell or dumbbells) | 3 × 8–10 |
| Lat pulldown or band-assisted pull-ups | 3 × 10–12 |
| Lunges | 2 × 10 per leg |
A session takes about 45–60 minutes. Rest 2–3 minutes between sets of the main lifts (squat, bench press, deadlift, overhead press) and 1–2 minutes on the rest.
How to choose weights
Start lighter than you think you can handle. The first two weeks are mostly about technique.
- Pick a weight you can do for the bottom of the rep range with good technique and still two to three reps in reserve – roughly RPE 7.
- When technique starts to drift, the set is over, even if you could grind out more reps.
- Warm up before the first exercise: a few minutes of light cardio and two or three lighter sets of the main lift.
What exactly RPE and reps in reserve mean is explained in RPE in the gym.
How to progress
Use double progression: once you hit the top of the rep range on all sets (for example 3 × 10 on the bench press), add weight next time – 2.5 kg on squats and deadlifts, 1–2.5 kg on presses – and start again from the bottom of the range. More on gradual progression in Progressive overload.
The key is to log. Without a log you don't know what you did last time, and you're progressing blind.
How long to run the plan
This plan can work for 8–12 weeks or longer, as long as you keep adding weight or reps. When progress stalls on most exercises for two or three weeks, it's time for a more advanced program – for example an upper/lower split four times a week.
Common beginner mistakes
- Too many exercises, too little technique practice. Three sets of four exercises is enough.
- Big jumps in weight. Ego lifts, your back pays.
- No log. In a month you won't know where you started.
- A different program every week. Progress needs repetition of the same exercises.
- Skipping legs. Squats and deadlifts are the foundation, not a bonus.
How to do it in YPT
In YPT you can set up workouts A and B yourself, and the app suggests exercises from your history. Sets are pre-filled from your last session, so you immediately see what you did last time and where to add. Progress charts and records show how you're getting stronger.
If you don't want to build the plan yourself, the AI coach prepares it for your goal, level, equipment and time. If you don't know your weights yet, it offers a testing week or starts conservatively.
FAQ
Is training twice a week enough?
Yes, two full-body sessions a week are a good start. Three sessions give you faster progress, as long as you can fit them in and recover.
Do I have to squat and deadlift with a barbell?
No. At the start you can do goblet squats and dumbbell Romanian deadlifts. What matters is technique and gradual progression.
When will I see results?
You'll usually feel stronger within the first weeks, mainly because your body is learning the movements. Visible changes to your physique usually take months of consistent training.
Sources
- American College of Sports Medicine (2009): Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687–708.