Muscle Building
The primary goal recorded for this template.
Workout template
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
Beginner
The intended experience level and programming complexity.
55 min
The estimated length of each training session.
Beginner
Someone who can train three days per week and wants steady progress without body-part specialization yet.
Barbell, Dumbbell, Cable, Bodyweight
The main equipment required to run the workout as written.
3 days / week
The number of weekly sessions in the template.
Warm-up guidance
Use 5 minutes of easy cardio plus one to three ramp-up sets before the first compound lift on each day.
Progression guidance
Aim to improve one big lift and one accessory on each day before adding more overall volume.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Day 1
3 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Squat | Main work | 4 | 5-6 | 2 min 30 sec | Stay a rep or two shy of failure. |
| Barbell Bench Press - Medium Grip | Main work | 4 | 5-8 | 2 min 30 sec | Repeat the same bar path every set. |
| Wide-Grip Lat Pulldown | Main work | 3 | 8-10 | 1 min 15 sec | Control the return. |
Day 2
3 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Romanian Deadlift | Main work | 4 | 6-8 | 2 min 30 sec | Keep tension the whole set. |
| Dumbbell Shoulder Press | Main work | 3 | 8-10 | 1 min 15 sec | Press from a stable torso. |
| Seated Cable Rows | Main work | 3 | 8-12 | 1 min 15 sec | Use a full squeeze. |
Day 3
3 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Leg Press | Main work | 3 | 10-12 | 1 min 30 sec | Stay smooth and controlled. |
| Barbell Incline Bench Press - Medium Grip | Main work | 3 | 8-10 | 1 min 30 sec | Drive through the upper chest. |
| Bent Over Barbell Row | Main work | 3 | 8-10 | 1 min 30 sec | Do not let the torso drift. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Squat
Barbell Bench Press - Medium Grip
Wide-Grip Lat Pulldown
Romanian Deadlift
Dumbbell Shoulder Press
Seated Cable Rows
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBarbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBarbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseDumbbell Shoulder Press
Dumbbell Shoulder Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseLeg Press
Leg Press is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exerciseRelated workouts
More templates for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about 3-Day Full Body Split.
Who is 3-Day Full Body Split best for?
Someone who can train three days per week and wants steady progress without body-part specialization yet.
How often should I run 3-Day Full Body Split?
This template is structured around about 3 training days per week.
Can I swap exercises in 3-Day Full Body Split?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Aim to improve one big lift and one accessory on each day before adding more overall volume.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.