Carve
Full Body Training
Train full body 3x/week, 6-10 moves/session, with 1-3 RIR to balance quality Volume and recovery.
What is full body training?
Full body training hits most major muscle groups each session, typically 3x per week. It spreads work evenly, boosts frequency, and suits busy schedules while supporting strength and Hypertrophy.
How does it work?
Higher frequency per muscle (3 touches weekly) improves skill practice and distributes fatigue. Shorter per-session workload per muscle allows better effort per set while keeping soreness manageable. Because sessions are balanced, weekly recovery depends heavily on sleep, calories, and smart load management.
Practical application
Structure sessions around 3-4 compounds (squat/hinge, push, pull) plus 2-4 accessories. Keep session length 60-90 minutes. Use moderate reps (6-12) on compounds, 8-20 on accessories. Stagger heavy focus—e.g., Day 1 heavier squat, Day 2 heavier press, Day 3 heavier hinge—to manage fatigue. Track weekly set counts (10-20 per muscle). Deload every 6-10 weeks or sooner if performance dips.
- Session build3-4 compounds + 2-4 accessories; cover squat/hinge/push/pull each day.
- FrequencyHit each muscle 3x/week with 10-20 weekly sets total.
- Fatigue controlRotate which lift is heaviest each day; keep most sets at 1-3 RIR.
Common mistakes
- Overloading every main lift each day, causing burnout by week 2-3.
- Cramming too many accessories, leading to rushed form or skipped work.
- Ignoring recovery demands (sleep, calories) that make high frequency sustainable.