{
  "slug": "full-body-three",
  "name": "Lift 2–4 days",
  "aliases": [
    "lifting two to four days",
    "full-body three times a week",
    "full body 3x",
    "upper lower split",
    "lift-two-to-four",
    "strength training",
    "lift heavy",
    "barbell",
    "compound lifts"
  ],
  "family": "lift",
  "heat": "high",
  "talk": "Lots of talk",
  "mostDiscussed": false,
  "firstLine": "Lifting two to four days a week is a way to fit strength training around ordinary life. The number of visits is only part of the plan: what you train, how much work you do and whether you recover also matter. Two well-used days can be a meaningful routine.",
  "whyLine": "Lifting two to four days a week is a way to fit strength training around ordinary life. The number of visits is only part of the plan: what you train, how much work you do and whether you recover also matter. Two well-used days can be a meaningful routine.",
  "feelWords": [
    "full body",
    "3x week",
    "whole body day"
  ],
  "commonPicture": [
    {
      "lead": "Example calendars: Mon/Wed/Fri or Tue/Thu/Sat",
      "why": "The training days are spread through the week. [community]"
    },
    {
      "lead": "Common movement pattern: squat, hinge, push and pull",
      "why": "Exercises can alternate while covering those roles across sessions. [community]"
    }
  ],
  "watchFor": "Sharp pain or fainting needs medical attention. A weekly visit count does not specify the exercises or progression of Starting Strength or PPL.",
  "whatPeopleSay": [
    "**The job:** hit everything three times without living in the gym. [community]",
    "**r/fitness** still starts a lot of people here. [community]",
    "**Push/pull/legs (PPL)** is another way to distribute exercises across the week, often discussed by people wanting more training days. [community]"
  ],
  "howPeopleRunIt": [
    "**Mon/Wed/Fri or Tue/Thu/Sat.** [community]",
    "**Progression is separate from attendance:** a full-body schedule still needs a rule for reps, load or exercise difficulty. Showing up alone does not establish the next increase. [community]"
  ],
  "amountsPeopleUse": [
    "**3 sessions / week.** [community]"
  ],
  "howPeopleKeepIt": [
    "**A calendar with three boxes.** [community]"
  ],
  "howItFeels": [
    "**Sore everywhere, then they adapt.** [community]"
  ],
  "howLongPeopleRunIt": [
    "**Months as a default,** or they split. [community]"
  ],
  "deepDive": [
    "**Starting Strength and StrongLifts 5×5** are two named examples of full-body schedules. Their exercise choices, set counts and progression rules differ; “full body” describes the weekly arrangement. [community]"
  ],
  "watchForLong": [
    "**Sharp pain, faint: stop.** [community]"
  ],
  "related": [
    "starting-strength",
    "ppl",
    "upper-lower",
    "progressive-overload",
    "rest-days"
  ],
  "researchPointer": [],
  "housePointers": [],
  "playPointer": null,
  "sources": [
    "r/fitness full-body 3× threads",
    "novice full-body vs PPL fights"
  ],
  "disclaimer": "Community talk. May contain inaccuracies. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.",
  "quickAnswerHistory": [
    {
      "field": "communityPicture",
      "rows": [
        "Lifters describe squat, hinge, push and pull on Monday/Wednesday/Friday, adding load when the session happened. They contrast it with PPL and Starting Strength’s named template."
      ]
    },
    {
      "field": "howPeopleRunIt",
      "rows": [
        "**They add weight when the session actually happened.** [community]"
      ]
    },
    {
      "field": "commonPicture",
      "rows": [
        {
          "lead": "Three days, whole body",
          "why": "Not a body-part split. [community]"
        },
        {
          "lead": "Squat, hinge, push, pull",
          "why": "The usual skeleton. [community]"
        },
        {
          "lead": "Recovery is the other days",
          "why": "Not seven pump sessions. [community]"
        }
      ]
    },
    {
      "field": "whyLine",
      "rows": [
        "Full-body 3× means training the major muscle groups across three sessions a week; the exercises can repeat or alternate."
      ]
    },
    {
      "field": "whatPeopleSay",
      "rows": [
        "**PPL is the neighbor split** when they want more days. [community]"
      ]
    },
    {
      "field": "deepDive",
      "rows": [
        "**Starting Strength / 5×5** is a named full-body program. This card is the pattern. [community]"
      ]
    }
  ]
}