This is a complete, printable 12-week free weight programme built around three full-body sessions per week. It works in a commercial gym or a home setup with a barbell and dumbbells, and it includes the exact sets, reps, rest periods and progression rules — no guessing.
Part of our complete free weights guide. Learn the lifts first in the 10 best free weight exercises.
1. Programme principles
| Principle | How it is applied |
|---|---|
| Frequency | 3 sessions per week, each muscle trained 2–3× |
| Volume | 10–16 hard sets per muscle group per week |
| Intensity | Main lifts 75–85% 1RM; accessories at RPE 8 |
| Progression | Double progression — add reps, then weight |
| Rest | Compounds 2–3 min, accessories 60–90 s |
| Deload | Week 6 and week 12 at 60% load |
2. Weekly schedule
| Day | Session | Duration |
|---|---|---|
| Monday | Workout A — Squat focus | 55–65 min |
| Tuesday | Walk / mobility | 20–30 min |
| Wednesday | Workout B — Hinge focus | 55–65 min |
| Thursday | Rest | — |
| Friday | Workout C — Press & pull focus | 55–65 min |
| Weekend | Active recovery | Optional |
3. Workout A — Squat focus
| Exercise | Sets × Reps | Rest | RPE |
|---|---|---|---|
| Barbell back squat | 4 × 5 | 3 min | 8 |
| Barbell bench press | 4 × 6 | 2.5 min | 8 |
| Bent-over row | 4 × 8 | 2 min | 8 |
| Walking lunge | 3 × 10 per leg | 90 s | 7 |
| Dumbbell lateral raise | 3 × 15 | 60 s | 8 |
| Plank | 3 × 45 s | 45 s | — |
4. Workout B — Hinge focus
| Exercise | Sets × Reps | Rest | RPE |
|---|---|---|---|
| Conventional deadlift | 3 × 5 | 3 min | 8 |
| Overhead press | 4 × 6 | 2.5 min | 8 |
| Single-arm dumbbell row | 3 × 10 per side | 90 s | 8 |
| Goblet squat | 3 × 12 | 90 s | 7 |
| Dumbbell curl | 3 × 12 | 60 s | 8 |
| Hanging knee raise | 3 × 12 | 60 s | 8 |
5. Workout C — Press & pull focus
| Exercise | Sets × Reps | Rest | RPE |
|---|---|---|---|
| Front squat or goblet squat | 3 × 8 | 2.5 min | 7 |
| Incline dumbbell press | 4 × 10 | 2 min | 8 |
| Dumbbell Romanian deadlift | 4 × 10 | 2 min | 8 |
| Pull-up or inverted row | 3 × max | 2 min | 9 |
| Dumbbell shrug | 3 × 15 | 60 s | 8 |
| Triceps overhead extension | 3 × 12 | 60 s | 8 |
6. The 12-week progression map
| Weeks | Focus | Loading |
|---|---|---|
| 1–2 | Technique and baseline | RPE 7, no added weight |
| 3–5 | Accumulation | +2.5 kg lower / +1–2 kg upper weekly |
| 6 | Deload | 60% load, same sets |
| 7–9 | Intensification | Main lifts drop to 4–5 reps, heavier |
| 10–11 | Peak | RPE 9 on top sets |
| 12 | Deload and re-test | Record new 5-rep maxes |
Double progression, explained
Every exercise has a rep range (e.g. 8–12). Stay at the same weight until you hit the top of the range on every set. Then add the smallest jump available and start again at the bottom of the range.
7. Recovery and nutrition targets
| Goal | Calories | Protein | Expected rate |
|---|---|---|---|
| Build muscle | +10–15% above maintenance | 1.6–2.2 g/kg | 0.25–0.5% body weight gained per week |
| Recomposition | Maintenance | 2.0–2.4 g/kg | Slow but steady |
| Lose fat, keep strength | −15–20% | 2.0–2.4 g/kg | 0.5–0.75% body weight lost per week |
8. Equipment checklist
- Olympic barbell + plates
- Squat rack with safeties
- Adjustable dumbbells
- Adjustable bench
- Pull-up bar
- Protein powder if you struggle to hit protein targets
Frequently asked questions
Can I run this with dumbbells only?
Yes — substitute goblet squats, dumbbell RDLs, dumbbell presses and rows. See the dumbbell home gym guide.
What if I can only train twice a week?
Rotate A, B, C in order across the weeks. Progress is slower but consistent.
What if I miss a session?
Do it the next day and shift the week. Never try to “catch up” by doubling sessions.