Female
FULL BODY ELITE
At a glance
- Weeks
- 12
- Days a week
- 3
- Minutes a session
- 60
- Level
- Advanced
- Where
- Gym or home
An advanced hypertrophy program for people who can't train 4–5 days a week. Fewer, longer sessions ensure adequate volume in just three days.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Advanced trainees who can only train 3 days/week (not 4–5).
What makes it different?
Fewer, longer sessions engineered to hit sufficient hypertrophy volume in just 3 days.
Primary Goal
Muscle building (advanced hypertrophy) under limited training frequency.
Description
FULL BODY ELITE is a high-level hypertrophy program designed for advanced lifters who can commit to just three gym sessions per week. It's ideal for those with busy schedules who still want to train hard and make meaningful progress.
The program uses a full-body split across three sessions, with each workout targeting both upper and lower body. This higher-frequency approach allows you to train each muscle group multiple times per week without excessive volume, supporting recovery and performance between sessions.
Sessions run 60–70 minutes and are built for lifters who want to pack it all in across fewer training days. Whether you're in a build or shred phase nutritionally, this program supports muscle development and physique refinement.
Difficulty
Best for intermediate to advanced lifters
- Total body exercise movements for efficiency
- Express your workout to save time
- Modify exercise for home or injury friendly options
Schedule
Only 1 training split available
- 3 days: full-body
- Longer 60–70 min sessions
Training split
12 weeks, in 3 four-week phases
- Full body
- Rest
- Full body
- Rest
- Rest
- Full body
- Rest
An example week. Move the sessions to the days that suit you.
