RWND Full Body Strength – 3x per Week (M/W/F)

Overall Framework

Movement categories: Push / Pull / Legs

Core: 3 exercises per session — 1 anterior (front), 1 posterior (back), 1 lateral (side)

Goal: Strength → Hypertrophy → Endurance rotation

Equipment available: Barbells, dumbbells, kettlebells, cables, squat rack, leg press, Swiss balls, etc.

Phase 1 – Weeks 1–4: Foundational Strength

| Day | Focus | Intensity | Reps | Sets | Rest | Tempo | Goal |

| --------- | --------------------- | ---------- | ----- | ---- | ------- | --------- | -------------------- |

| Monday | Heavy / Explosive | 80–90% 1RM | 3–6 | 1–3 | 3–5 min | Explosive | Strength & Power |

| Wednesday | Moderate / Controlled | 65–75% 1RM | 8–12 | 3–5 | 1–3 min | 3-1-1 | Hypertrophy |

| Friday | Light / High Volume | 50–65% 1RM | 15–20 | 4–6 | ≤90 sec | 2-2-2 | Endurance & Capacity |

PHASE 2 – Weeks 5–8: Progressive Overload & Volume Expansion

Adjustments:

Increase weight by 2.5–5% across all lifts if form and speed remain strong.

Add 1 set to primary movements (legs/push/pull) on each day.

Core movements stay the same but increase difficulty (heavier loads or slower tempo).

Week 8 = Deload week → reduce all volume by 40%, maintain movement patterns.

| Day | Push | Pull | Legs | Core |

| ------- | ----------------------- | ---------------------- | ----------------------- | ---------------------------------- |

| **Mon** | Bench Press (3x4) | Weighted Pull-Up (3x4) | Deadlift (3x3) | Hanging Leg Raise, Back Ext, Carry |

| **Wed** | Incline DB Press (5x10) | DB Row (5x10) | Leg Press (5x10) | Rollout, Reverse Hyper, Side Bend |

| **Fri** | Push-Up (5x20) | Cable Row (5x20) | KB Deadlift (5x20) | Plank, Bird Dog, Side Plank |