3 day strength template

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.

Wild Barbell 3 day strength template

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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.

More notes

Collection of programs

Find a lifting program that meets your lifestyle

Hawk

3-4 days a week. This is the “I like to lift but life gets busy” program.

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