12-24-2025, 08:48 AM
I'm getting back into a consistent gym routine after a long hiatus and want to build a balanced full-body workout plan I can follow three days a week, focusing on compound lifts and functional strength without spending hours there. I have access to free weights, machines, and a cable station, but I'm unsure about the optimal exercise selection, sets, and rep ranges to build a solid foundation while avoiding injury. For those who have designed their own effective full-body splits, what are your go-to exercises for each major muscle group, and how do you structure progression from week to week? I'm also curious about how you incorporate warm-ups, mobility work, and rest periods to make the most of a 60 to 75-minute session.