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An eight-week full-body strength plan using three workouts in a rolling A/B/C order on nonconsecutive days. Sessions take about 50 to 70 minutes, including an 8 to 12 minute warm-up. The plan starts conservatively, then adds repetitions before weight while keeping good form and some effort in reserve.
Build full-body strength over eight steady weeks with three rolling workouts and room to recover.
Move through A, B, and C on nonconsecutive days, then keep that order if your calendar shifts.
Monday · 50 to 70 min
Tuesday
Wednesday · 50 to 70 min
Thursday
Friday · 50 to 70 min
Saturday
Sunday
Take a full rest day and get ready to continue the rolling sequence.
Build skill and repetitions first, then increase load only when every set is controlled.
Weeks 1-2 · Conservative loads
Learn each exercise and establish working weights, with beginners using two work sets per exercise.
Weeks 3-4 · About 2 reps in reserve
Use the full plan and add repetitions while keeping form steady and effort controlled.
Weeks 5-6 · Small increases
Increase weight only on exercises that have reached the top of every prescribed rep range.
Week 7 · Rep, load, or form
Choose one improvement for each lift, such as an extra rep, a small load increase, or cleaner execution.
Week 8 · Normal or lighter week
Continue normally when recovery is good, or remove one set from each exercise if fatigue has accumulated.
After Week 8 · 8 to 12 weeks total
Repeat the process while progress continues, with eight to twelve weeks as a reasonable first run.
Warm up first, perform the hardest lifts early, and keep most working sets shy of failure.
Spend 3 to 5 minutes on comfortable cardio, rehearse the day's patterns, then complete two or three lighter sets before the first major lift.
The listed sets are working sets, so your lighter preparation sets do not count toward them.
Stop within the listed range with good form and usually about two repetitions still available.
Rest 2 to 3 minutes after large compound lifts and 60 to 90 seconds after smaller movements.
Begin with the most demanding movements and give priority lifts their full rest periods.
Use the track that matches your current training experience and recovery.
Use two work sets per exercise in weeks 1 and 2, keep three reps in reserve, skip arm work, and cap sessions near 60 minutes; if six exercises are too much, do the first five and add the carry or core later.
Use all listed sets, keep one to three reps in reserve, add optional arm work when useful, and cap sessions near 70 minutes.
Use double progression by adding repetitions inside the range before adding weight.
For a 3 by 6 to 10 bench press, a sample run is 95 lb for 8, 8, 7, then 9, 8, 8, then 10, 10, 9, and finally 10, 10, 10.
After reaching the top of every set with controlled form and one or two clean reps available, add 2.5 to 5 lb for upper body, 5 to 10 lb for lower body, or one machine pin.
After increasing weight, return toward the bottom of the range, such as moving from 95 lb at 10, 10, 10 to 100 lb for 6 to 8 reps.
When the next dumbbell is too heavy, stay at the current weight and make the repetitions cleaner.
Keep the A/B/C order intact even when a week does not go as planned.
Do the missed workout on your next gym day, then continue the rolling sequence.
Repeat the previous week's working weights when most of a week is missed.
After missing two or more weeks, use slightly lighter loads and fewer sets for the first week back.
Before a demanding weekend activity, leave one or two additional reps in reserve on Workout C leg exercises.
Protect form and seek qualified guidance when health concerns may affect training.
Do not increase load if range of motion shortens, momentum appears, technique changes across sets, or you cannot reach the bottom of the rep range.
Do not treat persistent pain as ordinary training fatigue or use it as a reason to push harder.
Speak with a qualified health professional before starting if you have a chronic condition, significant injury, or unexplained symptoms.
Use each main movement when suitable, or choose its listed substitute while keeping the same sets and rep target.
Workout A
Workout B
Workout C
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