The Primal 3/20 Fullbody Workout is an intermediate level muscle and strength building approach that cycles major lifts between very low and very high rep days. It is an excellent approach for those that want to try something new, and are bored with cookie cutter training systems.

The major lifts that are cycled between low and high reps are:

• Squats
• Deadlifts
• Bench Press
• Overhead Press

Low Rep Training – 8 set x 3 rep

Low rep days for these lifts will involve 8 sets of 3 reps. The first three sets are ramped, and considered working warmup sets. An 8 set structure will look like this:

• Set 1 – 40% x 3 reps
• Set 2 – 60% x 3 reps
• Set 3 – 80% x 3 reps
• Sets 4 to 8 – 100% x 3 reps

“100%” is your working weight for the last 5 sets of this structure.

The first time you try the 8×3 for a given lift, it is recommend that for the 100% sets you use a weight that is approximately 65% of your 1RM (one rep max). This might appear light, but remember this is a new system and you will be progressing very rapidly in the weeks to come. Here are some examples:

• 300 Pound Squat 1RM – If your squat max is 300 pounds, you would start your first 8 set x 3 rep workout using 195 pounds.
• 250 Pound Bench Press 1RM – If your bench press max is 250 pounds, you would start your first 8 set x 3 rep workout using 160 pounds (rounded down from 162.5).

High Rep Training – 10, 15, 20 rep sets

High rep training days for the major lifts will involve three sets.

• Set 1 – 50% x 10 reps
• Set 2 – 75% x 15 reps
• Set 3 – 100% 20 reps

“100%” is your working weight for the last set of this structure, and is NOT the same weight used in the 8×3 approach (obviously).

The first time you attempt the 20 rep approach for a lift, it is recommended that for the 100% sets you use a weight that is approximately 40% of your 1RM (one rep max). Once again, this might appear light, but you will be progressing very rapidly in the weeks to come. Here are some examples:

300 Pound Squat 1RM – If your squat max is 300 pounds, you would use the following weight for each set:

• Set 1 – 60 pounds x 10 reps
• Set 2 – 90 pounds x 15 reps
• Set 3 – 120 pounds x 20 reps

250 Pound Bench Press 1RM – If your bench press max is 250 pounds, you would use the following weight for each set:

• Set 1 – 50 pounds x 10 reps
• Set 2 – 75 pounds x 15 reps
• Set 3 – 100 pounds x 20 reps

Progression – How To Add Weight

For the 20 rep approach, the process of adding weight is quite simple. if you can perform 20 reps on your last set, add weight the next time you perform this lift.

• Bench Press and Overhead Press – Add weight in 5 pound increments when progressing.
• Deadlift and Squats – Add weight in 10 pound increments when progressing.

For the 8×3 approach, add weight every time the last set of 3 reps wasn’t challenging, or at least once a month. “Wasn’t challenging” implies that you completed the rep with complete confidence, and with good strength, and wasn’t close to failing. If the last rep was “spotty” and you barely completed it, do not add weight.

• Bench Press and Overhead Press – Add weight in 5 pound increments when progressing.
• Deadlift and Squats – Add weight in 10 pound increments when progressing.

Important Note: When you advance in weight, percentages for all ramped/warmup sets must be recalculated based on the new “100%” working weight.

Plateaus

At some point progressing will become a grind. You have plateaued in the Primal 3/20 Fullbody Workout when:

• 20 Rep sets – You fail to complete 20 reps, 3-4 weeks in a row on your 20 rep set with the same weight.
• 8 sets x 3 reps – You are unable to confidently add weight for 3-4 straight weeks.

When a plateau hits it’s time for a reset. Drop the weight for your “100%” sets by 20 percent, and start the progression climb once again. If you have access to fractional plates, begin using them as you approach your old sticking points. This is called microloading.

Microloading can be done with as little as 1/2 to 1 pound per month. Don’t be ashamed to take baby steps like this. All strength increases are good strength increases. At some point even the strongest lifters will have to microload.

The Primal 3/20 Fullbody Workout

This workout requires 3 training days per week, and will take approximately 50 to 70 minutes per workout, depending on warmup sets and rest between sets. You can train using one of the following structures:

• Option One – Monday, Wednesday and Friday.
• Option Two – Tuesday, Thursday and Saturday.
• Option Three – Wednesday, Friday and Sunday.

Do not train more than 3 days per week.

The following workout format is listed by major lift and whether it is an 8×3 day or a 20 rep day. For example purposes we will assume you are working out on Monday, Wednesday and Friday. All supporting exercises utilize the same rep and set scheme week in and week out.

• Week 1 – Monday. Squat 8×3, Bench 20
• Week 1 – Wednesday. Deadlift 20, Overhead Press 8×3
• Week 1 – Friday. Squat 20, Bench Press 8 x 3

• Week 2 – Monday. Squat 8×3, Bench 20
• Week 2 – Wednesday. Deadlift 8×3, Overhead Press 20
• Week 2 – Friday. Squat 20, Bench Press 8 x 3

Important Note: Never train to failure on any set. Stop each set when you feel like you may not be able to complete the next rep, or stop a set when you feel your exercise form is becoming sub-par. Performing sloppy reps leads to injury. It’s ok if you can’t make the rep goal/target for each set. Try to get it the next time!

Your goal each workout is “beat” your previous performance on a given exercise by at least one rep. This will not always happen. Expect at least one to two unproductive workouts each month.

Workout Notes

3 sets x 5-10 reps. For these exercises, when you can perform at least 7-8 reps on all 3 sets, add weight the next time you perform this exercise. It is wise to add only 5 pounds.

Weighted Sit Ups. Hold a 10, 25 or 45 pound plate on your chest. Perform up to 25 reps per set. If you are able to easily perform 3 sets x 25 reps using 45 pounds, you can start using 50+ pound dumbbells.

Dips. Perform as many dips as possible on each set. If dips become too easy, meaning you can perform 12-20 dips on each set without effort, you may want to consider either adding resistance via a dipping belt.

Calf Raises. These are performed standing while holding a barbell. You may choose to perform calf raises with the balls of your feet upon a 5 or 10 pound plate, but this is not a requirement.When you can perform 20-25 reps for all 3 sets, add weight.

Pull Ups. Make sure you are performing pull ups (palms facing away) and not chin ups. If you can’t perform any pull ups, substitute in dumbbell rows or seated cable rows, and perform 3 sets of 8-10 reps.

Alternative Exercises

This section presents acceptable exercise substitutions.

Overhead Press. Any barbell or dumbbell overhead press variation is acceptable. Possible exercises include standing or seated dumbbell press, Arnold press, military press, or standing or seated behind the neck press.

Bench Press. Incline bench press is a very popular movement in bodybuilding circles. You may utilize incline presses at a slight angle if you prefer. Some of you may not have access to a decent spotter or safety pins. In this case, use of the dumbbell bench press is perfectly acceptable.

Weighted Sit Ups. While weighted sit ups are a very effective choice, you can really use any abdominal exercise that allows progressive resistance such as rope cable crunches.

Curls. Any barbell or dumbbell curling variation may be used.

Calf Raises. You may choose to use a standing or seated calf raise, or calf raises on a leg press machine.

Final Thoughts

Taking a week off from training every 8 to 16 weeks can be beneficial. Instead of scheduling time off from the iron, you may also want to consider allotting yourself a certain number of days off per year, and using these days when you are sick, fatigued, or when the stresses and obligations of life prevent you from training 100%.