Full Body Workout A | Squat & Bench Press Strength Training Routine (3x Per Week for Muscle Growth)

🔥 Build muscle with this Full Body Workout A designed for busy men who want to get stronger, pack on size, and train just 3x per week. This workout hits every major muscle group in one efficient session: ✅ Workout A (Day 1 & 3 – Squat Focus) Back Squat – 3–4 sets × 6–8 reps (2 RIR) Bench Press – 3–4 sets × 6–8 reps (2 RIR) Pull-Ups – 3 sets × 6–10 reps (1–2 RIR) Overhead Press – 3 sets × 8–10 reps (1–2 RIR) Chest Flys – 2–3 sets × 10–12 reps (1 RIR) Lateral Raises – 2–3 sets × 12–15 reps (0–1 RIR) Standing Calf Raises – 3 sets × 12–15 reps (0–1 RIR) This strength training routine is perfect if you want to: Build muscle without spending hours in the gym Gain strength in the squat, bench press, and pull-ups Train efficiently with a proven full body split ⚡ If you’re a busy dad or entrepreneur who wants to lose fat, build muscle, and get back your energy without strict diets or marathon workouts — I can help.