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Full Spectrum is a 3-day-per-week full body training program designed for lifters who want comprehensive, balanced development without living in the gym every day.
This program delivers a complete stimulus to all major muscle groups across each training week, making it ideal for busy schedules while still demanding focused execution, sufficient training time, and a strong work capacity. Sessions are intentionally longer (60–90 minutes) to ensure no muscle group is undertrained.
Rather than specializing in one area, Full Spectrum emphasizes total physique development, distributing volume, intensity, and frequency evenly to support long-term progress and structural balance.
Intermediate to advanced lifters with solid training fundamentals
Individuals who can train 3 days per week consistently
Lifters with busy schedules who still want high-quality, complete sessions
Those seeking balanced hypertrophy across the entire physique
Athletes who prefer efficient, structured programming over high-frequency splits
Training Frequency: 3 days per week
Training Style: Full body each session
Session Length: 60–90 minutes
Primary Goal: Balanced hypertrophy and full-body development
Intensity Guidelines: Most working sets performed at 1–3 reps in reserve (RIR)
Progression: Load-, rep-, and performance-based progression
Each training day provides a meaningful stimulus to all major muscle groups while managing fatigue across the week to allow for recovery and repeatable performance.
Full-body frequency supports consistent muscle protein synthesis
Balanced volume allocation prevents over- or under-development
Longer sessions allow for adequate volume without rushing work
Reduced weekly training days improves recovery and adherence
Structured progression ensures measurable, sustainable results
This method prioritizes quality over excess, ensuring every session moves the needle forward.
A fully structured 3-day full body training program
Detailed exercise selection with sets, reps, rest, and intensity targets
Built-in logging and weekly progress tracking
Clear progression guidelines to support long-term development
Full Spectrum is built for lifters who understand that effective training isn’t about doing more days—it’s about doing the right work with intention.
If you want a program that respects your time while still delivering a complete, well-rounded stimulus, Full Spectrum provides a structured framework to build strength, size, and balance across your entire physique.
Full Spectrum is a 3-day-per-week full body training program designed for lifters who want comprehensive, balanced development without living in the gym every day.
This program delivers a complete stimulus to all major muscle groups across each training week, making it ideal for busy schedules while still demanding focused execution, sufficient training time, and a strong work capacity. Sessions are intentionally longer (60–90 minutes) to ensure no muscle group is undertrained.
Rather than specializing in one area, Full Spectrum emphasizes total physique development, distributing volume, intensity, and frequency evenly to support long-term progress and structural balance.
Intermediate to advanced lifters with solid training fundamentals
Individuals who can train 3 days per week consistently
Lifters with busy schedules who still want high-quality, complete sessions
Those seeking balanced hypertrophy across the entire physique
Athletes who prefer efficient, structured programming over high-frequency splits
Training Frequency: 3 days per week
Training Style: Full body each session
Session Length: 60–90 minutes
Primary Goal: Balanced hypertrophy and full-body development
Intensity Guidelines: Most working sets performed at 1–3 reps in reserve (RIR)
Progression: Load-, rep-, and performance-based progression
Each training day provides a meaningful stimulus to all major muscle groups while managing fatigue across the week to allow for recovery and repeatable performance.
Full-body frequency supports consistent muscle protein synthesis
Balanced volume allocation prevents over- or under-development
Longer sessions allow for adequate volume without rushing work
Reduced weekly training days improves recovery and adherence
Structured progression ensures measurable, sustainable results
This method prioritizes quality over excess, ensuring every session moves the needle forward.
A fully structured 3-day full body training program
Detailed exercise selection with sets, reps, rest, and intensity targets
Built-in logging and weekly progress tracking
Clear progression guidelines to support long-term development
Full Spectrum is built for lifters who understand that effective training isn’t about doing more days—it’s about doing the right work with intention.
If you want a program that respects your time while still delivering a complete, well-rounded stimulus, Full Spectrum provides a structured framework to build strength, size, and balance across your entire physique.