PlanByWeek

Full Body 3 Day Split

12 weeks·3 days / wk·full body

FREEEvery week of this plan is free while PlanByWeek is in beta— including PDF, calendar and Garmin export.

ExportPDFCalendarMissed a key session? Mark it and the plan re-balances.
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
02Block 1, week 2: 4-rep sets41 hard sets41 sets
3 sessions

  1. Mon

    Oct 12

    Full body A

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 483.5% 1RM (≈RPE 8)
    Bench press3 × 483.5% 1RM (≈RPE 8)
    Barbell row2 × 6RPE 8
    Romanian deadlift2 × 8–10RPE 8
    Lateral raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  2. Wed

    Oct 14

    Full body B

    55 min
    ExerciseSets×RepsLoad
    Deadlift3 × 483.5% 1RM (≈RPE 8)
    Overhead press3 × 483.5% 1RM (≈RPE 8)
    Pull-up2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  3. Fri

    Oct 16

    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
03Block 1, week 3: 3-rep sets42 hard sets42 sets
3 sessions

  1. Mon

    Oct 19

    Full body A

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 388% 1RM (≈RPE 8.5)
    Bench press3 × 388% 1RM (≈RPE 8.5)
    Barbell row2 × 6RPE 8
    Romanian deadlift2 × 8–10RPE 8
    Lateral raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  2. Wed

    Oct 21

    Full body B

    55 min
    ExerciseSets×RepsLoad
    Deadlift3 × 388% 1RM (≈RPE 8.5)
    Overhead press3 × 388% 1RM (≈RPE 8.5)
    Pull-up2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  3. Fri

    Oct 23

    Full body C

    55 min
    ExerciseSets×RepsLoad
    Front squat3 × 6RPE 8
    Incline dumbbell press3 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
04Deload: 60% loads, fewer sets25 hard sets25 sets
3 sessions

  1. Mon

    Oct 26

    Full body A

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row1 × 6RPE 6
    Romanian deadlift1 × 8–10RPE 6
    Lateral raise1 × 8–10RPE 6
    Hanging knee raise1 × 8–10RPE 6

  2. Wed

    Oct 28

    Full body B

    36 min
    ExerciseSets×RepsLoad
    Deadlift2 × 560% 1RM (≈RPE 6)
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up1 × 6RPE 6
    Bulgarian split squat1 × 8–10RPE 6
    Barbell curl1 × 8–10RPE 6
    Ab wheel rollout1 × 8–10RPE 6

  3. Fri

    Oct 30

    Full body C

    36 min
    ExerciseSets×RepsLoad
    Front squat2 × 6RPE 6
    Incline dumbbell press2 × 6RPE 6
    Chest-supported row1 × 6RPE 6
    Barbell hip thrust1 × 8–10RPE 6
    Skull crusher1 × 8–10RPE 6
    Standing calf raise1 × 8–10RPE 6
05Block 2, week 1: 5-rep sets44 hard sets44 sets
3 sessions

  1. Mon

    Nov 2

    Full body A

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 581.5% 1RM (≈RPE 7.5)
    Bench press3 × 581.5% 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

    Nov 4

    Full body B

    58 min
    ExerciseSets×RepsLoad
    Deadlift4 × 581.5% 1RM (≈RPE 7.5)
    Overhead press3 × 581.5% 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

    Nov 6

    Full body C

    55 min
    ExerciseSets×RepsLoad
    Front squat3 × 6RPE 8
    Incline dumbbell press3 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
06Block 2, week 2: 4-rep sets46 hard sets46 sets
3 sessions

  1. Mon

    Nov 9

    Full body A

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 485% 1RM (≈RPE 8)
    Bench press4 × 485% 1RM (≈RPE 8)
    Barbell row2 × 6RPE 8
    Romanian deadlift2 × 8–10RPE 8
    Lateral raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  2. Wed

    Nov 11

    Full body B

    58 min
    ExerciseSets×RepsLoad
    Deadlift4 × 485% 1RM (≈RPE 8)
    Overhead press3 × 485% 1RM (≈RPE 8)
    Pull-up2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  3. Fri

    Nov 13

    Full body C

    58 min
    ExerciseSets×RepsLoad
    Front squat3 × 6RPE 8
    Incline dumbbell press3 × 6RPE 8
    Chest-supported row3 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
07Block 2, week 3: 3-rep sets48 hard sets48 sets
3 sessions

  1. Mon

    Nov 16

    Full body A

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 389.5% 1RM (≈RPE 8.5)
    Bench press4 × 389.5% 1RM (≈RPE 8.5)
    Barbell row2 × 6RPE 8
    Romanian deadlift2 × 8–10RPE 8
    Lateral raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  2. Wed

    Nov 18

    Full body B

    61 min
    ExerciseSets×RepsLoad
    Deadlift4 × 389.5% 1RM (≈RPE 8.5)
    Overhead press4 × 389.5% 1RM (≈RPE 8.5)
    Pull-up2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  3. Fri

    Nov 20

    Full body C

    61 min
    ExerciseSets×RepsLoad
    Front squat3 × 6RPE 8
    Incline dumbbell press3 × 6RPE 8
    Chest-supported row3 × 6RPE 8
    Barbell hip thrust3 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
08Deload: 60% loads, fewer sets29 hard sets29 sets
3 sessions

  1. Mon

    Nov 23

    Full body A

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row1 × 6RPE 6
    Romanian deadlift1 × 8–10RPE 6
    Lateral raise1 × 8–10RPE 6
    Hanging knee raise1 × 8–10RPE 6

  2. Wed

    Nov 25

    Full body B

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Overhead press3 × 560% 1RM (≈RPE 6)
    Pull-up1 × 6RPE 6
    Bulgarian split squat1 × 8–10RPE 6
    Barbell curl1 × 8–10RPE 6
    Ab wheel rollout1 × 8–10RPE 6

  3. Fri

    Nov 27

    Full body C

    39 min
    ExerciseSets×RepsLoad
    Front squat2 × 6RPE 6
    Incline dumbbell press2 × 6RPE 6
    Chest-supported row2 × 6RPE 6
    Barbell hip thrust1 × 8–10RPE 6
    Skull crusher1 × 8–10RPE 6
    Standing calf raise1 × 8–10RPE 6
09Block 3, week 1: 5-rep sets50 hard sets50 sets
3 sessions

  1. Mon

    Nov 30

    Full body A

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 583% 1RM (≈RPE 7.5)
    Bench press4 × 583% 1RM (≈RPE 7.5)
    Barbell row3 × 6RPE 8
    Romanian deadlift2 × 8–10RPE 8
    Lateral raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  2. Wed

    Dec 2

    Full body B

    64 min
    ExerciseSets×RepsLoad
    Deadlift4 × 583% 1RM (≈RPE 7.5)
    Overhead press4 × 583% 1RM (≈RPE 7.5)
    Pull-up3 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  3. Fri

    Dec 4

    Full body C

    61 min
    ExerciseSets×RepsLoad
    Front squat3 × 6RPE 8
    Incline dumbbell press3 × 6RPE 8
    Chest-supported row3 × 6RPE 8
    Barbell hip thrust3 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
10Block 3, week 2: 4-rep sets52 hard sets52 sets
3 sessions

  1. Mon

    Dec 7

    Full body A

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 486.5% 1RM (≈RPE 8)
    Bench press4 × 486.5% 1RM (≈RPE 8)
    Barbell row3 × 6RPE 8
    Romanian deadlift3 × 8–10RPE 8
    Lateral raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  2. Wed

    Dec 9

    Full body B

    64 min
    ExerciseSets×RepsLoad
    Deadlift4 × 486.5% 1RM (≈RPE 8)
    Overhead press4 × 486.5% 1RM (≈RPE 8)
    Pull-up3 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  3. Fri

    Dec 11

    Full body C

    64 min
    ExerciseSets×RepsLoad
    Front squat3 × 6RPE 8
    Incline dumbbell press3 × 6RPE 8
    Chest-supported row3 × 6RPE 8
    Barbell hip thrust3 × 8–10RPE 8
    Skull crusher3 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
11Block 3, week 3: 3-rep sets54 hard sets54 sets
3 sessions

  1. Mon

    Dec 14

    Full body A

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 391% 1RM (≈RPE 8.5)
    Bench press4 × 391% 1RM (≈RPE 8.5)
    Barbell row3 × 6RPE 8
    Romanian deadlift3 × 8–10RPE 8
    Lateral raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  2. Wed

    Dec 16

    Full body B

    68 min
    ExerciseSets×RepsLoad
    Deadlift4 × 391% 1RM (≈RPE 8.5)
    Overhead press4 × 391% 1RM (≈RPE 8.5)
    Pull-up3 × 6RPE 8
    Bulgarian split squat3 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  3. Fri

    Dec 18

    Full body C

    68 min
    ExerciseSets×RepsLoad
    Front squat3 × 6RPE 8
    Incline dumbbell press3 × 6RPE 8
    Chest-supported row3 × 6RPE 8
    Barbell hip thrust3 × 8–10RPE 8
    Skull crusher3 × 8–10RPE 8
    Standing calf raise3 × 8–10RPE 8
12Test week: heavy singles32 hard sets32 sets
3 sessions

  1. Mon

    Dec 21

    Full body A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 1work up to a single at RPE 9 (~96%)
    Bench press3 × 1work up to a single at RPE 9 (~96%)
    Barbell row2 × 6RPE 7
    Romanian deadlift1 × 8–10RPE 7
    Lateral raise1 × 8–10RPE 7
    Hanging knee raise1 × 8–10RPE 7

  2. Wed

    Dec 23

    Full body B

    45 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1work up to a single at RPE 9 (~96%)
    Overhead press3 × 1work up to a single at RPE 9 (~96%)
    Pull-up2 × 6RPE 7
    Bulgarian split squat1 × 8–10RPE 7
    Barbell curl1 × 8–10RPE 7
    Ab wheel rollout1 × 8–10RPE 7

  3. Fri

    Dec 25

    Full body C

    42 min
    ExerciseSets×RepsLoad
    Front squat2 × 6RPE 7
    Incline dumbbell press2 × 6RPE 7
    Chest-supported row2 × 6RPE 7
    Barbell hip thrust2 × 8–10RPE 7
    Skull crusher1 × 8–10RPE 7
    Standing calf raise1 × 8–10RPE 7

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.

Keep exploring

Related plans

All gym plans