KufuFull Body 3×
Full Body 3× is a gym training plan in Kufu for 2–4 days a week: three rotating full-body days. The most efficient shape when you train three times a week. It has 3 sessions and needs dumbbells and a bench, or a full gym.
- Days a week
- 2–4
- Sessions
- 3
- Style
- Gym
- Equipment
- Dumbbells and a bench, or a full gym
From the plan library in Kufu 2.0 · Last updated 2026-10-13
The sessions
As Kufu builds it for a full gym in the first cycle with default answers (build muscle, 60-minute sessions). At home with dumbbells, or on a bar and the floor, Kufu swaps in versions you can do there. Accessory exercises rotate between five-week cycles. Every exercise can be swapped, removed or reordered.
Full Body A
- Dumbbell Bench Press4 × 6–8
- Pull-ups3 × 8–12
- Belt Squat / Hack Squat4 × 8–10
- Trap Bar Deadlift (high handles)4 × 5–6
- Dead Bug3 × 8 each side
Plus a 4-move warm-up and a 4-move cooldown.
Full Body B
- Overhead Press (seated DB)3 × 8–10
- Chest-Supported Row3 × 10–12
- Bulgarian Split Squat3 × 10–12 each
- Nordic Curl (eccentric)3 × 5–8
- Pallof Press2 × 10 each side
Plus a 4-move warm-up and a 4-move cooldown.
Full Body C
- Dips3 × 8–10
- Cable Row (neutral grip)3 × 10–12
- Leg Extension3 × 12–15
- Hip Thrust3 × 8–10
- Suitcase Carry2 × 30m each side
Plus a 4-move warm-up and a 4-move cooldown.
How the week runs
Sessions are done in order and named for what they train, not for a weekday. Pick more days than the plan has sessions and the sessions repeat, with different accessory exercises the second time round. Pick fewer and the least important session is the one dropped.
It is one of the plans Kufu suggests to people who are new to training.