Not everyone can or wants to work out every day. 3-day strength programs are my go-to when life gets busy. Furthermore, it balances accumulating volume to progress while not living in the gym.
Schedule
There’s only one thing to keep in mind with 3-day workouts. Keep at least one rest day between lifting days for adequate recovery.
Here’s an example:
Monday, Wednesday & Friday.
3-day strength template
Day 1: Squat, Bench Press, Chin up
Day 2: Deadlift, Military Press, Bulgarian Split Squat
Day 3: Squat (light), Bench Press, Row
Choose sets and reps based on your goals, preferences, and available time.
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Optional finisher (all days)
Here’s your chance to round things out. This is where you put more back work, isolation movements, core work and rehab/prehab.
Pick 1-2 movements and work on them with a 10-minute time cap.
There’s not enough time to do everything. 3 day lifting programs are intentional and that’s the beauty of them. Take this template and adjust it to meet your needs.
Consistently training 3 days a week doing 3 exercises for 3-6 sets for each workout will add up. Make it your own and add the sets and reps to suit your needs.
If you want to try a 3-strength program check out Lifestyle Lifter from the programs page.
