Muscle Building
The main training outcome this template is built around.
Workout template
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
Beginner
A quick way to gauge how simple or advanced the structure feels.
55 min
Use this to match the template to your actual weekly schedule.
Beginner
Someone who can train three days per week and wants steady progress without body-part specialization yet.
Barbell, Dumbbell, Cable, Bodyweight
These are the main tools you will usually need to run the workout as written.
3 days / week
Use this to decide whether the template fits the time you can realistically train each week.
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 strength that mainly trains your chest using barbell.
View exerciseBarbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip is a beginner strength that mainly trains your chest using barbell.
View exerciseBarbell Squat
Barbell Squat is a beginner strength that mainly trains your legs using barbell.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner strength that mainly trains your back using barbell.
View exerciseDumbbell Shoulder Press
Dumbbell Shoulder Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseLeg Press
Leg Press is a beginner strength that mainly trains your legs using machine.
View exerciseRelated workouts
More templates built 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 workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutFAQ
Common questions about 3-Day Full Body Split.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
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.
Download on the App Store