3-Day Fullframe Program Radar Chart – Burn, Muscle, Strength, Grind stats

Weekly Structure

Day
Exercise
Target
MonSquat BaseQuads + Chest + Row + Core
Tue
Rest
Rest
WedPush BaseOverhead Press + Pull + Legs + Core
Thu
Rest
Rest
FriHinge BaseDeadlift/RDL + Upper Push + Back + Core
Sat
Rest
Rest
Sun
Rest
Rest
Train your entire body with just three dialed-in sessions per week.Smart structure, full recovery, and zero wasted effort.Built for lifters who want strength and muscle without the burnout.

Who It’s For

You want real progress, but you’ve got a life.Three days is all you need — if you train with purpose.This is for the ones who show up, focus up, and move weight with intent.

Day 1 : Squat Base :Quads + Chest + Row + Core

Excercise
Sets
Reps
Focus
Rest
Barbell Back Squat
4
5 - 8
Compound strength, quad tension
90-120 sec
Barbell Bench Press
3
6 - 8
Chest + triceps + shoulder drive
90 sec
Barbell Row (Pendlay)
3
8 - 10
Mid-back power, scapular control
60-90 sec
Leg Curl (Machine or DB)
3
10 - 12
Posterior chain balance
60 sec
Side Plank w/ Reach
2
(each side)
10 - 12
Anti-rotation + oblique activation
30 sec
Expect 45–60 minutes total.
‍Starts with heavy lower-body work to anchor the session, then moves into classic push/pull training for balanced upper body strength. Finished with core stability. You’ve only got three chances a week to build — don’t waste ‘em. Make every rep count.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Day 2 : Push Base :Overhead Press + Pull + Legs + Core

Excercise
Sets
Reps
Focus
Rest
Help
Standing Overhead Press
4
6 – 8
Shoulder + triceps drive, core bracing
90 sec
Chin-Ups (or Lat Pulldown)
3
8 – 10
Vertical pull + arm drive
60-90 sec
Bulgarian Split Squat
3
10 - 12
Single-leg control +
glute/quad balance
60 sec
Cable Lateral Raise
3
12 - 15
Delts pump, arm path control
30-45 sec
Cable Crunch (Rope)
3
12 - 15
Controlled spinal flexion + core burn
30 sec
Expect 45–55 minutes total.
‍Focuses on upper push strength with overhead pressing, balanced by vertical pulling and single-leg lower work. Ends with detail and core for clean symmetry.Three days a week means no skips — show up, push hard, and finish strong. Make every rep count.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Day 3 : Hinge Base :Deadlift or RDL + Incline Push + Back + Core

Excercise
Sets
Reps
Focus
Rest
Help
Deadlift (or RDL)
4
5 – 8
Posterior chain, hip drive, grip
90-120 sec
Incline Dumbbell Press
3
8 – 10
Upper chest control, shoulder-friendly
60-90 sec
Seated Cable Row (or Machine)
3
10 - 12
Mid-back squeeze, elbow path control
75 sec
Dumbbell Curl (Alt or Both)
3
10 - 12
Bicep isolation, no swing
45 sec
Hanging Knee Raise
3
10 - 15
Lower abs + grip & core tension
30 sec
Expect 50–60 minutes total.
‍Anchored by hinge mechanics to target your glutes, hamstrings, and posterior chain. Paired with upper push/pull work and finished with arm detail and core tension. Final session of the week — move with purpose. Make it count.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Optional Finisher – Posture & Core Fix

Excercise
Sets
Reps
Focus
Rest
Help
Rear Delt Fly (Cable/DB)
3
12 - 15
Lower Posterior delts + upper back detail, control
30 sec
Face Pulls (Rope/Band)
3
15 – 20
Rotator cuff + scapular alignment
30 sec
Cable Crunch (Rope)
3
15 – 20
Upper abs squeeze
30 sec
This quick finisher tightens your posture, strengthens neglected muscles. If you’ve got time, this finisher adds polish and balance to your week — fast and effective.
The full 3-day Fullframe split. Squat, press, pull — all major muscle groups, balanced and efficient. Stick with it, recover well, and let the results speak for themselves.
Main Gcation logo in blue
Quick Link
gym near mePrograms
We appreciate you. Your feedback means more than our next PR.
Oops! Something went wrong while submitting the form.
© 2025 Gcation. All rights reserved