PlanByWeek

Full Body 3 Day Split

12 weeks·3 days / wk·full body

Weeks
12
Sessions
36
Peak week
54 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: 5-rep sets41 hard sets41 sets

  1. Mon

    Oct 5

    Full body A

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 580% 1RM (≈RPE 7.5)
    Bench press3 × 580% 1RM (≈RPE 7.5)
    Barbell row2 × 6RPE 8
    Romanian deadlift2 × 8–10RPE 8
    Lateral raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  2. Wed

    Oct 7

    Full body B

    55 min
    ExerciseSets×RepsLoad
    Deadlift3 × 580% 1RM (≈RPE 7.5)
    Overhead press3 × 580% 1RM (≈RPE 7.5)
    Pull-up2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  3. Fri

    Oct 9

    Full body C

    52 min
    ExerciseSets×RepsLoad
    Front squat3 × 6RPE 8
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8

Weeks 2–12 locked

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02Block 1, week 2: 4-rep sets41 hard sets41 sets
03Block 1, week 3: 3-rep sets42 hard sets42 sets
04Deload: 60% loads, fewer sets25 hard sets25 sets
05Block 2, week 1: 5-rep sets44 hard sets44 sets
06Block 2, week 2: 4-rep sets46 hard sets46 sets
07Block 2, week 3: 3-rep sets48 hard sets48 sets
08Deload: 60% loads, fewer sets29 hard sets29 sets
09Block 3, week 1: 5-rep sets50 hard sets50 sets
10Block 3, week 2: 4-rep sets52 hard sets52 sets
11Block 3, week 3: 3-rep sets54 hard sets54 sets
12Test week: heavy singles32 hard sets32 sets

The numbers

About this plan

This full body 3 day split is a 3-day full body split for strength, 12 weeks long, built from 3 rotating sessions. volume: 41 sets in week 1, 46 sets in week 6, 54 at the week-11 peak.

Full body A opens week 1 with Back squat 3 × 5, then Bench press 3 × 5, of 41 sets that week. Main lifts run 5/4/3-rep waves across 12 weeks and 18 full gym exercises. Percentages top out at 91% of 1RM in week 11; your maxes turn all 504 sets into lb.

Week 12 is a heavy-single test at 32 sets, after full gym deloads in weeks 4 and 8.

Loading weeks average 41, 46 and 52 sets block by block.

The phases run base weeks 1–3 (41–42 sets), build weeks 5–7 (44–48 sets), peak weeks 9–11 (50–54 sets) and test week 12 (32 sets).

Weeks 1–4 run 41, 41, 42 and 25 sets. The last four weeks run 50, 52, 54 and 32 sets. Week 1 exercises include Back squat, Bench press, Barbell row, Romanian deadlift and Lateral raise.

Questions

FAQ

How many sets a week is the full body 3 day split?

41 in week 1, 46 sets in week 6, 54 in week 11 — 504 sets in total.

How is the full body 3 day split laid out?

Full body A/B/C on 3 days; week 1 totals 41 sets.

How heavy should I lift on the full body 3 day split?

Up to 91% of 1RM across 504 sets; the first top set is Back squat 3 × 5.

When are the deload weeks in the full body 3 day split?

Week 4 (25 sets) and week 8 (29 sets), before the next full gym block starts heavier.

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