Are you ready to turn heads at the beach, the gym, or just in front of the bathroom mirror? Do you want to get stronger and build muscle without spending every waking moment in the gym? Welcome to the world of 3-day strength training programs!
The beauty of a 3-day strength training program is that it gives your muscles ample time to recover and grow while providing enough consistency to keep those gains rolling in. You get the best of both worlds: effective training and precious free time to enjoy life outside the gym.
Whether you’re a newbie looking to build a solid foundation or a seasoned lifter wanting to optimize your schedule, these programs can be your secret sauce to flexing your muscles and your time management skills all at once.
Free 3 Day Strength Training Programs
These are five of our most popular free 3-day training programs.
They range from a beginner-friendly barbell program to a full-body split for intermediate—and advanced-level trainees seeking maximum muscle growth.
You’ll find these 3-day workout splits (and many more) in our workout tracker, which you can download for your device with the buttons below. Best of all, both the programs and the app are 100% free.
Download StrengthLog for free with the links below:
Beginner Barbell Training Program
The Beginner Barbell Training Program simplifies strength training. It includes three concise weekly full-body workouts, targeting all major muscle groups in each session. Full body workouts are ideal for beginners to build strength and muscle quickly, and the barbell is the perfect tool.
The program focuses on compound movements, working multiple muscles with each exercise, maximizing efficiency, and allowing you to achieve the best results in less time.
Though the program features a mere three exercises per session, don’t underestimate its effectiveness. This kind of low-volume, high-frequency routine is fantastic for beginners, allowing you to practice your lifting technique frequently with enough recovery time between sessions for continuous strength and muscle gains.
You train thrice weekly, alternating between two workouts, like this:
Week 1
- Monday: Workout A
- Tuesday: Rest
- Wednesday: Workout B
- Thursday: Rest
- Friday: Workout A
- Saturday: Rest
- Sunday: Rest
Week 2
- Monday: Workout B
- Tuesday: Rest
- Wednesday: Workout A
- Thursday: Rest
- Friday: Workout B
- Saturday: Rest
- Sunday: Rest
In other words, you’ll train workouts A B A week one and B A B week two, then go back to week one and keep alternating between the two.
Here’s what the workouts look like:
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 8–10 |
| Bench Press | 3 | 8–10 |
| Barbell Row | 3 | 8–10 |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 6–8 |
| Lat Pulldown (or Pull-Ups) | 3 | 8–10 |
| Overhead Press | 3 | 8–10 |
What about arms and abs, you might ask.
As a beginner, you don’t need to prioritize specific biceps and triceps exercises since presses, rows, and pulldowns will effectively work your arms. Also, compound exercises like squats and deadlifts provide ample training for your core.
This program is the ideal workout plan if you are new to weight training and want to get started with barbell exercises. Stick to the plan, track your progress, and aim for progressive overload (either by adding an extra rep or increasing the weight each workout). You’ll build a solid foundation for a strong and healthy body and be well on your way to reaching your fitness goals.
>> Click here to read more about the program.
It is available for free as Beginner Barbell Program in our workout tracker.
Beginner Strength Training Program
The Beginner Strength Training Program is a three-day, full body workout routine that includes both compound and isolation exercises. It utilizes free weights and machines for a well-rounded approach to strength training for beginners.
While it demands more time than the Beginner Barbell Program, the extra effort is worthwhile when you want more varied workout sessions, progressing towards intermediate-level training and beyond.
The program rotates between workouts A B A week one and B A B week two, then back to A B A, and so on:
Week 1
- Monday: Workout A
- Tuesday: Rest
- Wednesday: Workout B
- Thursday: Rest
- Friday: Workout A
- Saturday: Rest
- Sunday: Rest
Week 2
- Monday: Workout B
- Tuesday: Rest
- Wednesday: Workout A
- Thursday: Rest
- Friday: Workout B
- Saturday: Rest
- Sunday: Rest
The exercises:
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 6–8 |
| Overhead Press | 3 | 8–10 |
| Barbell Row | 3 | 8–10 |
| Tricep Pushdown | 2 | 8–10 |
| Leg Curl | 2 | 8–10 |
| Crunch or Hanging Knee Raise | 2 | 10–12 |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 5–6 |
| Bench Press | 3 | 8–10 |
| Lat Pulldown | 3 | 8–10 |
| Barbell Curl | 2 | 8–10 |
| Leg Extension | 2 | 8–10 |
| Standing Calf Raise | 2 | 10–12 |
>>Click here to read more about the program.
It is available for free as Beginner Strength Training Program in our workout log app.
Beginner Powerlifting Program
If you’re new to strength training and interested in powerlifting, the Beginner Powerlifting Program is your best option.
This three-day split will not only give you the strength gains you want in the three main lifts—the squat, bench press, and deadlift—but also the muscle mass you need to become a better powerlifter.
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 5 |
| Bench Press | 3 | 5 |
| Barbell Row | 3 | 5 |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 5 |
| Overhead Press | 3 | 5 |
| Lat Pulldown | 3 | 8 |
Workout C
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 5 |
| Bench Press | 3 | 5 |
| Barbell Row | 3 | 5 |
The typical approach is to train on Mondays, Wednesdays, and Fridays, but feel free to switch your training days around. However, it’s a good idea to avoid lifting on consecutive days. Add a day of rest between workout sessions to give your muscles the extra time needed for recovery and growth.
This strength training program is 100% free to follow in StrengthLog. We’ll automatically add 2.5 kg or 5 lb to your lifts between each training session.
This program is Beginner Powerlifting Program in the StrengthLog app.
>> You can read more about it by clicking here.
StrengthLog’s Full Body Workout Routine
StrengthLog’s Full Body Workout Routine is a three-day program designed for intermediate to advanced lifters. It consists of three different weekly full-body workouts, each with a different focus. Together, the three sessions hit all your muscle fibers and are great for both strength and muscle hypertrophy (muscle growth).
- The first workout emphasizes compound exercises that allow you to lift heavy weights. Heavier weights lead to significant strength gains, and stronger muscles tend to be larger muscles.
- The second workout adopts a bodybuilding approach with moderate rep ranges. It involves a higher training volume, focusing on compound lifts and incorporating isolation movements to target specific muscle groups.
- The third workout includes a mix of compound and isolation exercises, focusing on lighter weights, getting a great pump, and mind-muscle connection.
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 4 | 4–8 |
| Bench Press | 3 | 4–8 |
| Barbell Row | 3 | 4–8 |
| Overhead Press | 3 | 4–8 |
| Romanian Deadlift | 2 | 6–8 |
| Close-Grip Bench Press | 2 | 8 |
| Barbell Biceps Curl | 2 | 6–8 |
| Hanging Leg Raise (or Hanging Knee Raise) | 2 | Max Reps |
Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 6–8 |
| Incline Bench Press | 3 | 10 |
| Lat Pulldown | 3 | 10 |
| Leg Press | 3 | 10 |
| Lying Leg Curl (or Seated Leg Curl) | 2 | 10 |
| Dumbbell Shoulder Press | 3 | 10 |
| Barbell Lying Triceps Extension | 2 | 10 |
| Hammer Curl | 2 | 10 |
| Cable Crunch (or Machine Crunch) | 2 | 10 |
Day 3
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Lunge (or Dumbbell Lunge) | 3 | 12 |
| Leg Extension | 2 | 15 |
| Standing Cable Chest Fly (or Dumbbell Chest Fly) | 3 | 12 |
| Dumbbell Row | 2 | 12 |
| Seated Leg Curl (or Lying Leg Curl) | 3 | 12–15 |
| Dumbbell Lateral Raise | 3 | 12 |
| Tricep Pushdown | 3 | 12 |
| Barbell Preacher Curl (or Dumbbell Preacher Curl) | 3 | 12 |
| Kneeling Ab Wheel Roll-Out | 2 | Max Reps |
| Plank | 1 | Max Time |
Most of our users prefer training Monday, Wednesday and Friday when following this program, but you can pick other training and rest days that fit your schedule.
>> Click here to read more about this program.
You’ll find it as StrengthLog’s Full Body Workout Routine in our workout tracker app.
Thicc: Lower Body Workout Routine for Women
Thicc is a 3-day split for women who want to build lean muscle and gain strength.
Hold on, you might say. Should women train in a different way than men?
Should? No. Males and females respond the same way to lifting weights. It’s the best thing you can do to build muscle and strength and improve your body composition, no matter who you are.
That being said, many women want to train differently than men. Men often want to build their pecs, delts, and arms, while many women focus more on their lower body.
Thicc is based on training data from 275,000 users of our workout log app. This 3-day strength training program focuses on the muscle groups many women want to emphasize, like the glutes, quads, and hamstrings. It is a full body routine that includes a mix of exercises targeting all major muscle groups for balanced muscle development but with a significant lower-body focus.
The workouts are relatively short and can fit into a busy schedule and feature exercises like squats, deadlifts, and lunges that work multiple muscle groups simultaneously for efficient, effective, and fun sessions.
Workout 1: Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 6–10 |
| Romanian Deadlift | 2 | 8 |
| Hip Thrust | 3 | 8 |
| Dumbbell Lateral Raise | 3 | 10 |
| Lat Pulldown | 3 | 10 |
Workout 2: Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 10 |
| Seated Leg Curl | 2 | 10 |
| Dumbbell Lunge | 3 | 10 |
| Barbell Row | 3 | 10 |
| Dumbbell Standing Triceps Extension | 3 | 10 |
Workout 3: Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 10 |
| Leg Extension | 2 | 10 |
| Bench Press | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Dumbbell Curl | 3 | 10 |
Thicc: Beginner Lower Body Specialization is available as a free program in StrengthLog.
>> Click here to read more about it.
You’ll also find Thicc: Advanced Lower Body Specialization, a 5-day split for advanced trainees. It’s a premium program requiring a subscription to follow in-app.
Premium 3 Day Strength Training Programs
Here, you’ll find five of our best 3-day workout splits requiring a premium StrengthLog subscription. “Premium” does not necessarily mean that a program will give you better results than a free one, but our premium routines are often more advanced and offer built-in progression.
You can activate a free 14-day trial in the app, which allows you to try our premium features and programs before you decide if they are for you. No strings attached.
Download StrengthLog for free with the buttons below:
StrengthLog’s Push Pull Legs Split
A push pull legs (PPL for short) split is one of the most popular and effective programs for building muscle and strength.
A PPL split divides your training sessions into three distinct types:
- Push Day: This day focuses on pushing movements for the chest, shoulders, and triceps. Exercises include bench presses, shoulder presses, and tricep pushdowns.
- Pull Day: Concentrates on pulling movements that work the back and biceps, including exercises like pull-ups, rows, and bicep curls.
- Leg Day: This workout is dedicated to lower body exercises, hitting the quads, hamstrings, glutes, and calves. Squats, lunges, and leg curls are staples here.
You can switch your Push and Pull days around, starting with the back and biceps instead.
Typically, you cycle through these workouts over a week, giving each muscle group time to recover.
One neat thing about a push-pull legs routine is that you can decide how many training days and rest days you want according to your experience level and specific goals.
We have two PPL splits depending on your fitness level, one for intermediate-level trainees and one for advanced.
Here is the StrengthLog Push Pull Legs Intermediate routine. It is a pull push legs split, meaning you won’t be deadlifting and squatting back-to-back if you follow the default three-on, one-off approach.
Workout 1, Pull Day
Workout 2, Push Day
- Bench Press
- Overhead Press
- Dumbbell Chest Fly
- Dumbbell Lateral Raise
- Dumbbell Standing Triceps Extension
Workout 3, Leg Day
Details like rep range, the number of sets, and the % of 1RM, where applicable, are available in StrengthLog.
Our advanced PPL split is a 6-day routine:
- Day 1: Chest, Shoulders, and Triceps
- Day 2: Back, Rear Delts, and Biceps
- Day 3: Legs
- Day 4: Chest, Shoulders, and Triceps
- Day 5: Back, Rear Delts, and Biceps
- Day 6: Legs
- Day 7: Rest
It is a high-volume routine with a higher frequency, so we recommend it to advanced trainees with at least a year of training experience.
Workout 1, Push Day
- Dumbbell Chest Press
- Incline Dumbbell Press
- Standing Cable Chest Fly
- Dumbbell Shoulder Press
- Dumbbell Lateral Raise
- Cable Lateral Raise
- Barbell Lying Triceps Extension
- Tricep Pushdown
- Dumbbell Standing Triceps Extension
Workout 2, Pull Day
- Deadlift
- Lat Pulldown
- Barbell Row
- Dumbbell Row
- Reverse Dumbbell Flyes
- Barbell Curl
- Dumbbell Curl
- Hammer Curl
Workout 3, Leg Day
Workout 4, Push Day
- Bench Press
- Incline Dumbbell Press
- Bar Dip
- Overhead Press
- Barbell Upright Row
- Dumbbell Lateral Raise
- Close-Grip Bench Press
- Overhead Cable Triceps Extension
Workout 5, Pull Day
- Lat Pulldown
- Cable Seated Row
- Dumbbell Row
- Dumbbell Shrug
- Back Extension
- Dumbbell Curl
- Preacher Curl
- Concentration Curl
Workout 6, Leg Day
Details regarding reps, sets, and % or 1RM are in your StrengthLog app.
>> Click here to read more about the PPL workout routines.
3-Day Intermediate Powerlifting Program
Our Intermediate Powerlifting Program is the ideal next step once you’re past the beginner stage and no longer notice significant strength gains from workout to workout.
It is a 3-day program in which you increase the weights every week but alternate between heavier and lighter workouts.
Workout 1
- Squat: Heavy weights, low volume
- Bench Press: Medium weights, medium volume
- Barbell Row
Workout 2
- Deadlift: Medium weights, low volume
- Bench Press: Light weights, medium to high volume
- Kneeling Ab Wheel
- Lat Pulldown
Workout 3
- Squat: Medium weights, medium volume
- Bench Press: Heavy weights, low volume
- Romanian Deadlifts: Light weights, low volume
The Intermediate Powerlifting Program is six weeks long, as pre-programmed in our workout log app. However, you can restart it and follow it for as long as you enjoy it and the gains keep coming. Once they slow down, it’s time for a more advanced routine, like our Advanced Powerlifting Program.
>> Click here to read more about this program.
It is available as a premium program in your Strengthlog workout tracker.
StrengthLog’s 3-Day Bodybuilding Split
StrengthLog’s 3-Day Bodybuilding Split is a premium training program for advanced beginners and intermediate-level bodybuilders who want to build muscle and get stronger. It also works well for advanced bodybuilders who want a low-frequency approach.
However, it is not the best option if you’re brand new to strength training and bodybuilding. In that case, we recommend a program like the Beginner Strength Training Program or the Bodybuilding for Beginners workout routine (also available in StrengthLog).
StrengthLog’s 3-Day Bodybuilding Split features a combination of upper body workouts, lower body workouts, and a full body split.
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Full-Body
On the first two training days, you do a mix of compound and isolation exercises geared toward muscle hypertrophy. The third day is mostly compound movements using heavy weights and low reps for strength and mass gains.
Day 1
- Dumbbell Chest Press
- Lat Pulldown
- Incline Dumbbell Press
- Dumbbell Row
- Dumbbell Shoulder Press
- Dumbbell Lateral Raise
- Dumbbell Curl
- Barbell Lying Triceps Extension
Day 2
Day 3
- Squat
- Barbell Row
- Romanian Deadlift
- Bench Press
- Overhead Press
- Dips
- Barbell Curl
- Standing Calf Raise
- Kneeling Ab Wheel Roll-Out
This program balances compound and isolation exercises, promoting progressive overload and optimal recovery. Benefits include effective muscle hypertrophy and strength gains without overtraining, suitable for both bulking and cutting phases.
>> Click here to read more about this program.
StrengthLog’s Home Workout Plan
Are you looking for a 3-day workout routine to get in shape at home? You don’t need to look further than StrengthLog’s Home Workout Plan, our premium 4-week fitness plan.
Whether your goals are to build muscle, get strong, lose fat, or stay healthy and fit in the comfort of your home, this program has you covered. It is a full body split with three workout days per week and a combination of dumbbell and bodyweight exercises. While it won’t pack on the muscle mass you need to become a pro bodybuilder, it’s a fantastic routine for everyone, from beginners to advanced fitness enthusiasts, who want to build a strong, healthy, and muscular body.
A week of StrengthLog’s 4 Week Home Workout Plan looks like this:
Workout 1
- Dumbbell Squat
- Dumbbell Romanian Deadlift
- Push-Up
- Dumbbell Row
- Dumbbell Shoulder Press
- Reverse Dumbbell Flyes
- Dumbbell Curl
- Dumbbell Lying Triceps Extension
- Crunches
Workout 2
- Dumbbell Deadlift
- Dumbbell Lunge
- Dumbbell Floor Press
- Dumbbell Shrug
- Dumbbell Front Raise
- Dumbbell Rear Delt Row
- Hammer Curl
- Close-Grip Push-Up
- Lying Leg Raise
Workout 3
- Goblet Squat
- Step Up
- Dumbbell Romanian Deadlift
- Push-Up
- Dumbbell Row
- Dumbbell Lateral Raise
- Dumbbell Shoulder Press
- Concentration Curl
- Dumbbell Standing Triceps Extension
- Plank
Training on Monday, Wednesday, and Friday is the most common approach and gives you the weekend free, but you can pick different days to fit your weekly schedule.
>> Read more about this program by clicking here.
You can find it as StrengthLog’s 4 Week Home Workout Plan in our workout log app.
Powerlifting Polka
Powerlifting Polka is a structured, six-week powerlifting program designed to help you gain muscle and boost your strength in the squat, bench press, and deadlift.
This original version of the program features three workouts per week, balancing intensity and volume, making it suitable for intermediate to advanced lifters.
You’ll start with a relatively moderate training volume and manageable weights. Over the weeks, the volume and the weights gradually increase, reaching their highest point during weeks four and five. In the final week, there is a brief reduction in intensity, culminating in maximum attempts or a competition at the end of the week.
Here’s a rough outline of a typical training week, with suggestions for training days:
Workout 1 (Monday)
Optional:
Workout 2 (Wednesday)
Optional:
Workout 3 (Friday)
Optional:
For the number of sets, reps, and % of 1RM, check out the program in the StrengthLog app.
This program is ideal for intermediate lifters, offering a challenging yet manageable workload. Advanced lifters returning to structured training will also find it beneficial.
>> Click here to read more about Powerlifting Polka.
Final Words
You have reached the end of this guide to our best 3-day strength training programs. Thank you so much reading!
Now you have a treasure trove of knowledge on how to maximize your workouts, balance your training, and push your limits.
Think of these 3-day programs as your blueprint for success. They are designed to fit into your life, offering you the flexibility to train hard without overwhelming your schedule.
But remember, the information is just the beginning. The real magic happens when you step into the gym and put this knowledge into action.
The key to success is consistency. Show up, lift heavy (with good form, of course), track your progress, and give each workout your all. Your muscles will thank you, your gains will skyrocket, and you’ll soon be the one inspiring others at the gym.
And, speaking of training programs…
We have many more programs and workouts in addition to the ones above, from strength training programs for seniors and children to bodybuilding splits and powerlifting programs to specialized routines for optimal strength development in a certain lift.
Click here for a full list of them all:
>> 100+ Strength Training Programs & Workouts
How to Follow These Strength Training Programs
These training programs are all available in StrengthLog, our workout tracker app.
In addition to following our programs, you can create your own workout routines, log your workouts, keep track of your personal records, see statistics on your training, and much, much more.
Download StrengthLog for free with the buttons below:
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Thank you for reading, and good luck with your training!
