PlanByWeek

3 Day Workout Split

12 weeks·3 days / wk·full body

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Weeks
12
Sessions
36
Peak week
60 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 743 hard sets43 sets

  1. Mon

    Oct 5

    Full body A

    58 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Barbell row3 × 8–12RPE 8
    Romanian deadlift2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  2. Wed

    Oct 7

    Full body B

    55 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 1065.5% 1RM (≈RPE 7)
    Pull-up3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Ab wheel rollout1 × 12–15RPE 8.5

  3. Fri

    Oct 9

    Full body C

    55 min
    ExerciseSets×RepsLoad
    Front squat3 × 8–12RPE 8
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5
02Block 1, week 2: RPE 845 hard sets45 sets
3 sessions

  1. Mon

    Oct 12

    Full body A

    58 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Bench press3 × 874% 1RM (≈RPE 8)
    Barbell row3 × 8–12RPE 8
    Romanian deadlift2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  2. Wed

    Oct 14

    Full body B

    58 min
    ExerciseSets×RepsLoad
    Deadlift3 × 874% 1RM (≈RPE 8)
    Overhead press3 × 874% 1RM (≈RPE 8)
    Pull-up3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  3. Fri

    Oct 16

    Full body C

    58 min
    ExerciseSets×RepsLoad
    Front squat3 × 8–12RPE 8
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
03Block 1, week 3: RPE 947 hard sets47 sets
3 sessions

  1. Mon

    Oct 19

    Full body A

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 681% 1RM (≈RPE 9)
    Bench press3 × 681% 1RM (≈RPE 9)
    Barbell row3 × 8–12RPE 8
    Romanian deadlift2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  2. Wed

    Oct 21

    Full body B

    61 min
    ExerciseSets×RepsLoad
    Deadlift4 × 681% 1RM (≈RPE 9)
    Overhead press3 × 681% 1RM (≈RPE 9)
    Pull-up3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  3. Fri

    Oct 23

    Full body C

    58 min
    ExerciseSets×RepsLoad
    Front squat3 × 8–12RPE 8
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
04Deload: 60% loads, fewer sets28 hard sets28 sets
3 sessions

  1. Mon

    Oct 26

    Full body A

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row1 × 8–12RPE 6
    Romanian deadlift1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  2. Wed

    Oct 28

    Full body B

    39 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up1 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6

  3. Fri

    Oct 30

    Full body C

    39 min
    ExerciseSets×RepsLoad
    Front squat2 × 8–12RPE 6
    Incline dumbbell press2 × 8–12RPE 6
    Chest-supported row2 × 8–12RPE 6
    Barbell hip thrust1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
05Block 2, week 1: RPE 749 hard sets49 sets
3 sessions

  1. Mon

    Nov 2

    Full body A

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.25)
    Bench press4 × 1066.5% 1RM (≈RPE 7.25)
    Barbell row3 × 8–12RPE 8
    Romanian deadlift2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  2. Wed

    Nov 4

    Full body B

    61 min
    ExerciseSets×RepsLoad
    Deadlift4 × 1066.5% 1RM (≈RPE 7.25)
    Overhead press3 × 1066.5% 1RM (≈RPE 7.25)
    Pull-up3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  3. Fri

    Nov 6

    Full body C

    61 min
    ExerciseSets×RepsLoad
    Front squat4 × 8–12RPE 8
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
06Block 2, week 2: RPE 851 hard sets51 sets
3 sessions

  1. Mon

    Nov 9

    Full body A

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.25)
    Bench press4 × 875% 1RM (≈RPE 8.25)
    Barbell row3 × 8–12RPE 8
    Romanian deadlift2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  2. Wed

    Nov 11

    Full body B

    64 min
    ExerciseSets×RepsLoad
    Deadlift4 × 875% 1RM (≈RPE 8.25)
    Overhead press4 × 875% 1RM (≈RPE 8.25)
    Pull-up3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  3. Fri

    Nov 13

    Full body C

    64 min
    ExerciseSets×RepsLoad
    Front squat4 × 8–12RPE 8
    Incline dumbbell press4 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
07Block 2, week 3: RPE 953 hard sets53 sets
3 sessions

  1. Mon

    Nov 16

    Full body A

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.25)
    Bench press4 × 682.5% 1RM (≈RPE 9.25)
    Barbell row4 × 8–12RPE 8
    Romanian deadlift2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  2. Wed

    Nov 18

    Full body B

    68 min
    ExerciseSets×RepsLoad
    Deadlift4 × 682.5% 1RM (≈RPE 9.25)
    Overhead press4 × 682.5% 1RM (≈RPE 9.25)
    Pull-up4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  3. Fri

    Nov 20

    Full body C

    64 min
    ExerciseSets×RepsLoad
    Front squat4 × 8–12RPE 8
    Incline dumbbell press4 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
08Deload: 60% loads, fewer sets32 hard sets32 sets
3 sessions

  1. Mon

    Nov 23

    Full body A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row2 × 8–12RPE 6
    Romanian deadlift1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  2. Wed

    Nov 25

    Full body B

    45 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Overhead press3 × 560% 1RM (≈RPE 6)
    Pull-up2 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6

  3. Fri

    Nov 27

    Full body C

    42 min
    ExerciseSets×RepsLoad
    Front squat2 × 8–12RPE 6
    Incline dumbbell press2 × 8–12RPE 6
    Chest-supported row2 × 8–12RPE 6
    Barbell hip thrust2 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
09Block 3, week 1: RPE 755 hard sets55 sets
3 sessions

  1. Mon

    Nov 30

    Full body A

    71 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.5)
    Bench press4 × 1066.5% 1RM (≈RPE 7.5)
    Barbell row4 × 8–12RPE 8
    Romanian deadlift3 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  2. Wed

    Dec 2

    Full body B

    68 min
    ExerciseSets×RepsLoad
    Deadlift4 × 1066.5% 1RM (≈RPE 7.5)
    Overhead press4 × 1066.5% 1RM (≈RPE 7.5)
    Pull-up4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  3. Fri

    Dec 4

    Full body C

    68 min
    ExerciseSets×RepsLoad
    Front squat4 × 8–12RPE 8
    Incline dumbbell press4 × 8–12RPE 8
    Chest-supported row4 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
10Block 3, week 2: RPE 858 hard sets58 sets
3 sessions

  1. Mon

    Dec 7

    Full body A

    74 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.5)
    Bench press4 × 875% 1RM (≈RPE 8.5)
    Barbell row4 × 8–12RPE 8
    Romanian deadlift3 × 12–15RPE 8.5
    Lateral raise3 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  2. Wed

    Dec 9

    Full body B

    71 min
    ExerciseSets×RepsLoad
    Deadlift4 × 875% 1RM (≈RPE 8.5)
    Overhead press4 × 875% 1RM (≈RPE 8.5)
    Pull-up4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  3. Fri

    Dec 11

    Full body C

    71 min
    ExerciseSets×RepsLoad
    Front squat4 × 8–12RPE 8
    Incline dumbbell press4 × 8–12RPE 8
    Chest-supported row4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
11Block 3, week 3: RPE 960 hard sets60 sets
3 sessions

  1. Mon

    Dec 14

    Full body A

    74 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.5)
    Bench press4 × 682.5% 1RM (≈RPE 9.5)
    Barbell row4 × 8–12RPE 8
    Romanian deadlift3 × 12–15RPE 8.5
    Lateral raise3 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  2. Wed

    Dec 16

    Full body B

    74 min
    ExerciseSets×RepsLoad
    Deadlift4 × 682.5% 1RM (≈RPE 9.5)
    Overhead press4 × 682.5% 1RM (≈RPE 9.5)
    Pull-up4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Barbell curl3 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  3. Fri

    Dec 18

    Full body C

    74 min
    ExerciseSets×RepsLoad
    Front squat4 × 8–12RPE 8
    Incline dumbbell press4 × 8–12RPE 8
    Chest-supported row4 × 8–12RPE 8
    Barbell hip thrust3 × 12–15RPE 8.5
    Skull crusher3 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
12Test week: rep-max check + deload36 hard sets36 sets
3 sessions

  1. Mon

    Dec 21

    Full body A

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Bench press3 × AMRAP70% 1RM
    Barbell row2 × 8–12RPE 7
    Romanian deadlift2 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Dec 23

    Full body B

    48 min
    ExerciseSets×RepsLoad
    Deadlift3 × AMRAP70% 1RM
    Overhead press3 × AMRAP70% 1RM
    Pull-up2 × 8–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Dec 25

    Full body C

    48 min
    ExerciseSets×RepsLoad
    Front squat2 × 8–12RPE 7
    Incline dumbbell press2 × 8–12RPE 7
    Chest-supported row2 × 8–12RPE 7
    Barbell hip thrust2 × 12–15RPE 7
    Skull crusher2 × 12–15RPE 7
    Standing calf raise2 × 12–15RPE 7

The numbers

About this plan

A 3-day full body split aimed at muscle growth: this 3 day workout split lasts 12 weeks and cycles 3 session types. hard sets go 43 → 51 sets (week 6) → 60 (week 11), 557 in all.

Full body A opens week 1 with Back squat 3 × 10, then Bench press 3 × 10, of 43 sets that week. Across 557 total sets you meet 18 exercises, main lifts at 10/8/6 reps on 3 days. Main lifts climb to 82.5% of 1RM over 557 sets — add your maxes to see lb.

full gym deloads: week 4 (28 sets) and week 8 (32 sets). Week 12 is a rep-max check at 36 sets.

Week 1 of the 3 day workout split is 3 sessions and 43 hard sets; the biggest, Full body A, has 15. Loading weeks average 45, 51 and 58 sets block by block.

The phases run base weeks 1–3 (43–47 sets), build weeks 5–7 (49–53 sets), peak weeks 9–11 (55–60 sets) and test week 12 (36 sets).

Questions

FAQ

How many sets a week is the 3 day workout split?

43 in week 1, 51 sets in week 6, 60 in week 11 — 557 sets in total.

What does a 3-day week look like on the 3 day workout split?

3 sessions from 3 templates, 3 in week 1 with 43 full gym sets.

How heavy should I lift on the 3 day workout split?

Up to 82.5% of 1RM across 557 sets; the first top set is Back squat 3 × 10.

When are the deload weeks in the 3 day workout split?

Week 4 (28 sets) and week 8 (32 sets), before the next full gym block starts heavier.

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