Full Body Forge: 12-Week Muscle Building Program for Intermediate Lifters

A comprehensive 3-day full body program designed to maximize muscle growth through compound movements and strategic volume. Perfect for intermediate lifters with full gym access looking to build serious size and strength.

ระดับกลาง

สร้างกล้ามเนื้อ

3 วัน/สัปดาห์

ยิม

สำหรับทุกคน

12 Weeks

รายละเอียด

Section 1: Introduction

Welcome to Full Body Forge, a program engineered specifically for intermediate lifters ready to break through plateaus and build substantial muscle mass. This isn't a beginner's routine—it's a carefully structured system that leverages your training experience to push your physique to new levels. Over the next twelve weeks, you'll follow a strategic full body approach that maximizes muscle protein synthesis by hitting each major muscle group three times per week. The program combines heavy compound lifts with targeted accessory work, utilizing proven rep ranges and progressive overload principles that intermediate lifters need to continue making gains. Whether you've been training for one year or five, this program will challenge you to grow.

หมายเหตุสำคัญ

Always prioritize proper form over heavier weight—ego lifting leads to injury, not muscle growth. If any exercise causes pain beyond normal muscle fatigue, stop immediately and seek professional guidance. Consult a healthcare provider before starting any new training program. Your transformation depends on consistency in training, nutrition, and recovery. Trust the process, stay patient, and the results will follow.

โปรแกรมเทรน

วันจันทร์

Full Body A: Squat, Bench Press & Row Foundation

อบอุ่นร่างกาย: Begin with 5 minutes of light cardio such as the stationary bike or rowing machine to elevate your heart rate and increase blood flow. Transition to dynamic stretches: leg swings forward and sideways for hip mobility, arm circles progressing from small to large, and torso rotations. Perform bodyweight squats and walking lunges to activate your lower body. For upper body activation, do band pull-aparts and push-ups. Complete 2-3 progressive warm-up sets for the barbell squat, starting at 40% of your working weight and building up. This prepares your nervous system and joints for the heavy compound work ahead.

Barbell Low-Bar Squat

เซ็ต	ครั้ง	น้ำหนัก
1	6	-
2	5	-
3	5	-
4	4	-

หมายเหตุ:

Position the bar across your rear delts, not your traps, and keep your chest up as you descend below parallel. Drive through your whole foot while maintaining a tight core and neutral spine. Inhale on the way down and exhale forcefully as you power through the sticking point.

Barbell Bench Press

เซ็ต	ครั้ง	น้ำหนัก
1	6	-
2	6	-
3	5	-
4	4	-

หมายเหตุ:

Retract your shoulder blades, plant your feet firmly, and maintain a slight arch in your lower back throughout. Lower the bar with control to mid-chest, then press up explosively while exhaling. Avoid bouncing the bar off your chest or flaring your elbows excessively.

Barbell Bent-Over Row

เซ็ต	ครั้ง	น้ำหนัก
1	10	-
2	8	-
3	6	-

หมายเหตุ:

Hinge at your hips with a flat back, keeping the bar close to your body as you pull toward your lower chest. Squeeze your shoulder blades together at the top and control the descent. Avoid using momentum or rounding your lower back to move the weight.

Seated Barbell Overhead Press

เซ็ต	ครั้ง	น้ำหนัก
1	10	-
2	8	-
3	6	-

หมายเหตุ:

Sit tall with your core braced and press the bar straight overhead, keeping it in line with your ears at the top. Avoid arching your lower back excessively by engaging your glutes. Inhale at the bottom and exhale as you drive the weight up.

Barbell Hip Thrust

เซ็ต	ครั้ง	น้ำหนัก
1	12	-
2	10	-
3	8	-

หมายเหตุ:

Position your upper back firmly against the bench and drive through your heels to lift your hips. Squeeze your glutes hard at the top without hyperextending your lower back. Keep your chin tucked and maintain a straight line from shoulders to knees at lockout.

Superset

ทำท่าเหล่านี้ต่อเนื่องกันโดยไม่พัก

Cable Crossover

Negatives

เซ็ต	ครั้ง	น้ำหนัก
1	12	-
2	12	-
3	10	-

หมายเหตุ:

Keep a slight bend in your elbows throughout and bring your hands together in a controlled arc. Focus on squeezing your chest muscles at the peak contraction, emphasizing the eccentric on the way back. Avoid letting your shoulders roll forward or using momentum.

Cable Kneeling Crunch

To Failure

เซ็ต	ครั้ง	น้ำหนัก
1	15	-
2	12	-
3	12	-

หมายเหตุ:

Focus on crunching your ribcage toward your pelvis rather than just bending at the hips. Keep your hips stationary and avoid pulling with your arms. Exhale as you contract and push for maximum burn on each rep.

วันพุธ

Full Body B: Front Squat, Pull-Ups & Accessory Focus

อบอุ่นร่างกาย: Start with 5 minutes on the elliptical or light jogging to raise your core temperature. Perform dynamic mobility work focusing on thoracic spine rotation, hip circles, and ankle mobility—critical for front squat depth. Include wrist stretches since front rack position demands flexibility. Do 2 sets of dead hangs to decompress your spine and prepare your lats for pull-ups. Glute bridges and monster walks with a band activate your lower body. Complete 2-3 progressive warm-up sets for the front squat, focusing on maintaining an upright torso and proper elbow position. Build to your working weight gradually.

Barbell Front Squat

เซ็ต	ครั้ง	น้ำหนัก
1	6	-
2	5	-
3	5	-
4	4	-

หมายเหตุ:

Keep your elbows high and chest up to maintain an upright torso throughout the movement. Descend with control, driving your knees forward over your toes. Inhale on the way down and exhale powerfully as you stand, keeping your core tight.

Barbell Close-Grip Bench Press

เซ็ต	ครั้ง	น้ำหนัก
1	6	-
2	6	-
3	5	-
4	4	-

หมายเหตุ:

Grip the bar with hands shoulder-width apart and keep your elbows tucked close to your sides. Lower the bar to your lower chest and press up while focusing on tricep engagement. Avoid flaring your elbows out or bouncing the bar.

Pull-Up

เซ็ต	ครั้ง	น้ำหนัก
1	8	-
2	8	-
3	6	-

หมายเหตุ:

Initiate the pull by depressing your shoulder blades, then drive your elbows down toward your hips. Pull until your chin clears the bar and lower with control to full arm extension. Avoid swinging or using momentum, and keep your core engaged throughout.

Barbell Romanian Deadlift

เซ็ต	ครั้ง	น้ำหนัก
1	10	-
2	8	-
3	8	-

หมายเหตุ:

Push your hips back while keeping the bar close to your legs and maintaining a slight knee bend. Feel a deep stretch in your hamstrings before driving your hips forward to stand. Keep your back flat and shoulders pulled back throughout the movement.

Cable Lateral Raise

To Failure

เซ็ต	ครั้ง	น้ำหนัก
1	15	-
2	12	-
3	12	-

หมายเหตุ:

Lead with your elbows and raise the cable handle to shoulder height with a slight forward lean. Control the weight on the way down and avoid shrugging your shoulders. Keep your core tight and push through to failure on your final set.

Lever Seated Calf Raise (Plate-Loaded)

เซ็ต	ครั้ง	น้ำหนัก
1	15	-
2	12	-
3	12	-

หมายเหตุ:

Position the balls of your feet on the platform and let your heels drop for a full stretch. Press through the balls of your feet and squeeze your calves hard at the top. Pause briefly at peak contraction before lowering with control.

Cable Preacher Curl

Drop Set

To Failure

เซ็ต	ครั้ง	น้ำหนัก
1	12	-
2	10	-
3	10	-

หมายเหตุ:

Keep your upper arms pressed firmly against the pad throughout the movement. Curl with a controlled tempo, squeezing your biceps at the top before lowering slowly. On your final set, reduce the weight and continue for extra reps to maximize the pump.

วันศุกร์

Full Body C: High Bar Squat, Incline Press & Posterior Chain

อบอุ่นร่างกาย: Begin with 5 minutes of light cardio to increase body temperature and prepare your cardiovascular system. Perform dynamic stretches including leg swings, hip openers, and shoulder dislocations with a band or PVC pipe. For the posterior chain focus of today's session, include Romanian deadlift patterns with just the bar and cat-cow stretches. Do band pull-aparts and face pulls to activate the rear delts and upper back before pressing. Complete 2-3 ramping sets on the barbell squat, progressively adding weight. For incline bench, perform 1-2 light sets to groove the movement pattern before your working sets.

Barbell Full Squat

เซ็ต	ครั้ง	น้ำหนัก
1	6	-
2	5	-
3	5	-
4	4	-

หมายเหตุ:

Descend as deep as your mobility allows while keeping your heels flat and chest up. Drive through your whole foot and maintain tension in your quads and glutes throughout. Inhale deeply before descending and exhale as you power through the lift.

Barbell Incline Bench Press

เซ็ต	ครั้ง	น้ำหนัก
1	6	-
2	6	-
3	5	-
4	4	-

หมายเหตุ:

Set the bench to 30-45 degrees and lower the bar to your upper chest with control. Keep your shoulder blades pinched and feet planted firmly on the floor. Press up explosively while exhaling and avoid letting your lower back lose contact with the bench.

Pull-Up

เซ็ต	ครั้ง	น้ำหนัก
1	10	-
2	8	-
3	6	-

หมายเหตุ:

Engage your lats by depressing your shoulder blades before pulling your chin above the bar. Focus on driving your elbows down rather than pulling with your biceps. Lower with control to a full hang and avoid using momentum to swing up.

Barbell Straight-Leg Deadlift

เซ็ต	ครั้ง	น้ำหนัก
1	10	-
2	8	-
3	8	-

หมายเหตุ:

Keep your legs straight with only a soft bend in the knees as you hinge forward at the hips. Feel a strong stretch in your hamstrings before driving your hips forward to stand. Maintain a flat back and keep the bar close to your body throughout.

Dumbbell Lateral Raise

To Failure

Negatives

เซ็ต	ครั้ง	น้ำหนัก
1	15	-
2	12	-
3	12	-

หมายเหตุ:

Raise the dumbbells with a slight bend in your elbows, leading with your pinkies for better delt activation. Control the descent with a slow eccentric, especially on your final sets. Avoid shrugging your shoulders or using body momentum to swing the weights.

Decline Crunch

เซ็ต	ครั้ง	น้ำหนัก
1	15	-
2	12	-
3	12	-

หมายเหตุ:

Secure your feet and cross your arms over your chest or place hands behind your ears. Curl your upper body toward your thighs by contracting your abs, not by pulling with your hip flexors. Lower with control and avoid letting momentum take over.

Cable Low Fly

Drop Set

To Failure

เซ็ต	ครั้ง	น้ำหนัก
1	15	-
2	12	-
3	12	-

หมายเหตุ:

Set the pulleys low and bring your arms up and together in a hugging motion. Squeeze your upper chest at the peak contraction and control the weight back down. On your final set, drop the weight and continue for extra reps to maximize growth.

คู่มือจากโค้ช

Mindset

Handling Bad Days

Some workouts will feel terrible—weights feel heavy, energy is low, motivation is absent. Train anyway. A 70% effort workout beats skipping. On bad days, lower your expectations: hit the prescribed exercises at slightly reduced weight if needed, but show up. Consistency through hard periods separates those who transform from those who stay the same.

Mental Preparation

Building muscle is a long-term endeavor. Meaningful changes take 6-12+ months. The first 3 months involve neural adaptations and learning—visible physique changes come later. Accept this timeline and you will outlast those chasing quick fixes. Focus on the process: Did I train hard? Did I eat enough? Did I sleep? Results follow from consistent action.

Staying Consistent

Motivation fades; habits persist. Schedule your workouts like unmissable appointments. Prepare gym clothes the night before. Find training partners or join communities for accountability. Set small, achievable goals—adding 2.5 kg to your bench this month is more motivating than vague long-term targets. Track progress to see how far you have come.

Celebrating Progress

Celebrate all progress, not just the scale. A new personal record on squats is progress. Completing all prescribed sets for the first time is progress. Noticing your shirts fit differently is progress. Take monthly photos and measurements—they reveal changes the daily mirror hides. Acknowledge wins to maintain motivation through the inevitable slow periods.

Overview

Who Its For

This program is designed for intermediate lifters aged around 34 with a solid foundation who want to build muscle efficiently. It suits those with access to a full gym who can commit to 3 training days per week. If you've been lifting for 6-12+ months and understand basic movement patterns, this program will take your physique to the next level.

Program Philosophy

Built around the principle of progressive overload using compound movements as the foundation. Each session trains the full body, ensuring every major muscle group is stimulated three times per week—the optimal frequency for muscle growth at your level. The program prioritizes big lifts (squats, bench, rows) while including targeted accessory work for balanced development.

What Makes It Effective

Three full-body sessions allow for high frequency muscle stimulation while providing adequate recovery. The exercise selection emphasizes compound barbell movements that allow for heavy loading and measurable progression. Strategic use of RPE ensures you train hard enough to stimulate growth without burning out. The variety across days prevents adaptation and maintains training novelty.

Execution

How Sets Work

Each exercise has prescribed RPE (Rate of Perceived Exertion) targets ranging from 7-10. RPE 7 means you could do 3 more reps, RPE 8 means 2 more reps, RPE 9 means 1 more rep, and RPE 10 is true failure. For compound lifts, stay in the RPE 7-8 range to allow consistent progression. Only isolation exercises should occasionally hit RPE 10. Start conservatively—it is better to underestimate and add weight than to fail a set.

Rest Between Sets

Follow the prescribed rest times: 180 seconds (3 minutes) for heavy compounds like squats, bench press, and rows; 90-120 seconds for secondary compounds; 60-75 seconds for isolation work. Longer rest on heavy lifts ensures full ATP recovery for maximal strength output. Do not cut rest periods short—quality reps matter more than finishing quickly.

Pre Workout Routine

Begin with 5 minutes of light cardio (rowing, cycling, or brisk walking) to elevate heart rate and body temperature. Follow with dynamic stretches targeting the day's main muscles: leg swings, hip circles, arm circles, and thoracic rotations. Before your first working set of the primary lift, perform 2-3 progressive warm-up sets starting at 40% and building to 70% of your working weight. Never jump straight into heavy sets.

Tempo And Breathing

Control the eccentric (lowering) phase for 2-3 seconds on most exercises. This creates more muscle tension and reduces injury risk. Breathe in during the eccentric phase and exhale forcefully during the concentric (lifting) phase. On heavy compound lifts like squats and deadlifts, take a deep breath, brace your core, and hold through the entire rep before breathing at the top.

Post Workout Routine

Cool down with 5 minutes of light walking or cycling to bring heart rate down gradually. Perform static stretches for worked muscle groups, holding each for 30 seconds. Focus especially on hip flexors after squats and pec/shoulder stretches after pressing. This aids recovery and maintains mobility over time.

Nutrition

Hydration

Dehydration impairs performance and recovery. Aim for at least 2.5-3 liters of water daily, more on training days and in hot weather. Monitor urine color—pale yellow indicates adequate hydration, dark yellow means drink more. Spread intake throughout the day rather than drinking large amounts at once. Consider adding electrolytes if you sweat heavily during training.

Meal Timing

While total daily intake matters most, timing can optimize results. Have a protein-containing meal 2-3 hours before training for energy. Post-workout, consume protein within 2 hours—this window is real but less urgent than often portrayed. If you train in the evening, have a protein source before bed to fuel overnight recovery. Never train completely fasted if you can avoid it.

Caloric Approach

To build muscle, you need a caloric surplus—eating more calories than you burn. Aim for a moderate surplus of 250-500 calories above maintenance. This supports muscle growth while minimizing excessive fat gain. Calculate your maintenance calories using an online calculator, then add 300 calories as a starting point. If you are not gaining weight after 2 weeks, add another 200 calories.

Protein Requirements

Protein is the building block of muscle. Consume 1.6-2.2 grams of protein per kilogram of body weight daily. For most people, this means 120-180 grams per day. Distribute protein across 4-5 meals for optimal muscle protein synthesis—do not rely on one massive protein meal. Prioritize complete protein sources: meat, fish, eggs, dairy, or complete plant-based combinations.

คำถามที่พบบ่อย

How often should I train with the Full Body Forge program?

This program is designed for 3 training days per week, ideally Monday, Wednesday, and Friday. Each session targets all major muscle groups, and having at least one rest day between sessions ensures proper recovery and muscle growth. Rest days are critical as they are when your body repairs and builds muscle.

What equipment do I need for this workout routine?

You’ll need access to a full gym for this program. Essential equipment includes an Olympic barbell and squat rack, flat and incline benches, a pull-up bar, cable station, leg press or hack squat machine, dumbbells, and plate-loaded machines. All exercises are designed to be performed in a standard commercial gym setting.

How long does each training session take?

Each session lasts about 60 to 75 minutes, including warm-up. The program features 7 exercises with specific rest periods. Respecting rest times helps maintain workout quality and avoid rushing. If sessions go consistently over 90 minutes, you may be resting too long between sets.

When should I increase the weight on my lifts?

Increase the weight only when you can complete all prescribed reps at the target RPE with good form. For upper body lifts, add 1–2.5 kg; for lower body lifts, add 2.5–5 kg. Avoid rushing increases, as too much too soon can break down form and stall progress.

How should I rest between sets in this program?

Rest periods are tailored by exercise type: 180 seconds for heavy compound lifts, 90–120 seconds for secondary compounds, and 60–75 seconds for isolation work. This ensures full recovery for strength-focused sets while keeping the session efficient.

Can I substitute exercises if I can’t perform a movement?

Yes. If a movement is difficult or causes discomfort, reduce the weight or switch to an easier variation targeting the same muscle group. For instance, replace pull-ups with lat pulldowns until you build strength. Always maintain proper form and avoid training through pain.

How much protein should I eat to gain muscle?

Consume between 1.6–2.2 grams of protein per kilogram of body weight daily. Spread this intake across 4–5 meals to optimize muscle protein synthesis. Focus on complete sources such as lean meats, fish, eggs, dairy, and balanced plant-based combinations if vegetarian or vegan.

Do I need a deload week during this program?

As an intermediate lifter, plan a deload every 4–6 weeks or sooner if you notice signs of fatigue, performance decline, or joint discomfort. Deloading helps manage accumulated fatigue and often leads to strength improvements the following week.

Should I take supplements to support this program?

Supplements are optional. The most beneficial include creatine monohydrate, protein powder for convenience, and vitamin D if deficient. Focus on quality food, training, and recovery first; supplements only enhance an already solid foundation.

How much sleep do I need for muscle growth?

Aim for 7–9 hours of sleep each night, ideally over 8 hours for optimal recovery. Sleep is when muscle building happens, with growth hormone release peaking during deep phases. Stick to a consistent bedtime and wake-up schedule to maximize results.