Full Body 3x — Excel Workout Program

Build a consistent lifting routine with Full Body 3x by Iron Table Fit. Designed for people with limited training time, beginners, and lifters returning after a break, this program trains every major muscle group three times per week.

Choose your track

• Novice: 8 weeks, 3 days per week. Sessions last approximately 45–60 minutes. Designed for lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 3 days per week. Sessions last approximately 60–75 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.

Both tracks use three full-body sessions per week, such as Monday, Wednesday, and Friday.

How it works

Main lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.

Intermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12.

The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.