3-Day Full Body Maintenance
8-week beginner-intermediate maintenance program. Three full-body sessions per week, balanced strength and accessories. The default routine for someone who just wants to stay in shape.
- Equipment
- Barbell, Dumbbells, Machines
- Style
- Volume
Unlock 3-Day Full Body Maintenance in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Eight-week balanced full-body maintenance program — the default routine for the lifter who's not chasing PRs but wants to stay strong and in shape. Three training days per week (Mon/Wed/Fri), each session balanced across patterns: a hinge, a squat, an upper push, an upper pull, plus 1-2 accessories. Sessions take 60 minutes.
Light progression — small load bumps every 2-3 weeks when reps feel easy. Best for the busy lifter, the recreational gym-goer, or anyone who wants quality general fitness without committing to specialized blocks.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓8 weeks of programming
- ✓3 training days per week
- ✓10 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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