The short answer: three full-body sessions with recovery between them
Run A–B–C on three non-consecutive days when practical; Monday, Wednesday and Friday is only an example. The tables list working sets. Complete the ramp-up sets you need beforehand without taking them to failure. Rest long enough for the next set to return to the prescribed range and RIR instead of making the clock the purpose of the workout.
| Day | Session | Priority | Between sessions |
|---|---|---|---|
| Monday | A | Squat, horizontal press and row | Tuesday: rest or normal activity |
| Wednesday | B | Hip hinge, incline press and vertical pull | Thursday: rest or normal activity |
| Friday | C | Quads, hips, shoulders and back | Weekend: recover before A |
Workout A: squat, press and row foundation
| Exercise | Sets | Reps | RIR | Same-family option |
|---|---|---|---|---|
| Back squat | 3 | 6–10 | 3 in week one; then 2–3 | Hack squat or goblet squat |
| Bench press | 3 | 6–10 | 2–3 | Machine chest press |
| Chest-supported row | 3 | 8–12 | 2 | Seated cable row |
| Leg curl | 2 | 10–15 | 2 | Seated or lying leg curl |
| Lateral raise | 2 | 12–20 | 2 | Machine or cable raise |
| Calf raise | 2 | 10–15 | 2 | Standing or seated raise |
Place the three movements that demand the most coordination and performance first, then finish with accessories. The range does not force ten reps on day one: six controlled squat reps with three still in reserve already meet the entry point. If you choose an alternative, preserve the broad movement family but log it as a different exercise.
Workout B: hinge, vertical pull and unilateral work
| Exercise | Sets | Reps | RIR | Same-family option |
|---|---|---|---|---|
| Romanian deadlift | 3 | 6–10 | 3 in week one; then 2–3 | Dumbbell Romanian deadlift |
| Incline dumbbell press | 3 | 8–12 | 2 | Incline machine press |
| Lat pulldown | 3 | 8–12 | 2 | Assisted pull-up |
| Reverse lunge | 2 | 8–12 each side | 2 | Leg press |
| Biceps curl | 2 | 10–15 | 1–2 | Dumbbell, cable or machine curl |
| Triceps extension | 2 | 10–15 | 1–2 | Cable or machine extension |
The hinge opens the workout so its reference is not clouded by fatigue from other exercises. On reverse lunges, each side completes the range before the set is counted. Arm accessories can use slightly lower RIR because they come last and involve less muscle mass, but zero RIR is not required for the workout to count.
Workout C: quads, hips, shoulders and a second back reference
| Exercise | Sets | Reps | RIR | Same-family option |
|---|---|---|---|---|
| Leg press | 3 | 8–12 | 2 | Front squat or hack squat |
| Hip thrust | 3 | 8–12 | 2 | Machine glute bridge |
| Overhead press | 3 | 6–10 | 2–3 | Machine shoulder press |
| Seated cable row | 3 | 8–12 | 2 | One-arm dumbbell row |
| Chest fly | 2 | 10–15 | 2 | Cable or machine fly |
| Leg curl | 2 | 10–15 | 2 | Seated or lying leg curl |
The third workout covers legs, pushing and pulling again with different exercises so each movement keeps a distinct comparison. Do not add sets because Friday happens to feel good. First show that you can complete the template and recover your performance when Workout A returns.
Progression rule: reps first, smallest load increase second
- 1. Establish a conservative reference
Choose a load that puts every set inside the range at the RIR listed in the table. Use the cautious end during week one; there is no need to guess an ideal weight.
- 2. Keep the load
Across comparable exposures, add a rep where possible without leaving the range and while meeting the target RIR. Record load, reps and RIR for every working set.
- 3. Confirm the ceiling twice
Once every set reaches the top of the range at target RIR in two consecutive exposures to that exercise, use the smallest available increase next time. This two-exposure confirmation is a conservative editorial rule, not a scientifically validated threshold.
- 4. Restart inside the range
After increasing load, accept a return to the lower end. If you fall below the minimum or actual RIR is lower than planned, repeat or reduce the increment instead of changing sets and exercise at the same time.
| Today's result | Next decision |
|---|---|
| Inside the range, not yet at the ceiling | Same load; add a rep where practical |
| Every set at the ceiling once | Same load; seek a second confirmation |
| Ceiling confirmed twice at prescribed RIR | Smallest increase, then return to the lower end |
| Below the minimum or RIR too low | Repeat or reduce load; do not add volume |
| Performance down across several exercises | Use the fatigue adjustment before calling it a plateau |
Adjust an irregular week, fatigue or equipment without losing continuity
- When only two training days are available
Run the next two workouts in the sequence and continue with the third the following week. Do not cram A, B and C together, double the sets or always restart at A. The A–B–C rotation preserves what was missed.
- When performance drops broadly
This adjustment is only for ordinary fatigue without warning signs. If several early exercises fall below the minimum or actual RIR is lower than planned, keep the loads and remove one set from each accessory for that week. Review the next exposure before replacing the whole routine. If you have pain, dizziness, signs of illness or lose technical control, stop or modify the session and seek appropriate help as needed.
- When equipment is unavailable
Choose a familiar same-family option, start at the lower end with about three reps in reserve and save it under its own name. Do not copy loads, records or history between different movements.
- When time runs short
Keep the first three exercises and trim accessories from the end. Record what was left out so an abbreviated workout is not interpreted as a complete exposure.
- I placed A, B and C in three weekly windows that actually exist.
- I chose one familiar option for each pattern and will keep it for several exposures.
- My starting load respects range and RIR instead of chasing a universal number.
- I will log every working set with load, reps and RIR.
- I know what happens if I lose a day, equipment is busy or performance drops.
- I will review several comparable exposures before replacing the template.
Worked example, external video and next step
Bench press: 3 sets of 6–10 at 2–3 RIR
First exposure: 8, 8 and 7 reps at 2 RIR; keep the load. Second: 10, 9 and 8; keep it. Third: 10, 10 and 10 at 2 RIR; first confirmation. Fourth: another 10, 10 and 10 at 2 RIR; use the smallest increase on exposure five and accept a return to 6–8 reps. Had the fourth been 10, 9 and 8 at 1 RIR, there would be no increase. The example demonstrates the editorial rule; it does not predict an individual's response.
Dr. Swole walks through a complete three-day full-body program in English, including weekly placement, exercises, sets and reps. The description promotes his ebooks and contains a disclosed affiliate link to a research review. Treat it as an external perspective; the creator's credentials, claims and template are not evidence for this guide.
Video summary
Dr. Swole presents a low-volume three-day full-body program for beginners and intermediates, covering weekly placement, exercises, sets and reps. The description promotes the creator's ebooks and discloses an affiliate link to a research review. It is included as context, not scientific evidence or a program adopted by BUSTAFIT.
Once you can recover the previous exposure and explain why the next load stays or changes, the template becomes a process rather than a detached table. Continue to BUSTAFIT Science and method to see how logging, interpretation and the next decision connect without promising automatic individualization.