Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Lift Vault Market
    • Buy Custom Programs
    • Buy Training Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
      • Bro Split Workout
      • Arnold Split Workout
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Beginners
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Cheap Protein Powder
        • Best Cheap Mass Gainers
        • Best Creatine for Bulking
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best Protein Powders Without Artificial Sweeteners
        • Best Protein Powders for Teens
        • Best Protein Powders Without Heavy Metals
  • Learn
    • Resources
      • Find Powerlifting Meets
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press
      • Dumbbell vs Barbell Bench Press
      • Deadlift vs Romanian Deadlift
      • Long Head Bicep Exercises
      • Short Head Bicep Exercises
      • Cable Shoulder Exercises
  • /r/LiftVault
  • Contact
    • How Lift Vault Got Started
    • Meet the Team
    • Submit a Program
    • Lift Vault vs Lifting Vault
Home » 3 Day Workout Plans

3 Day Workout Plans

3 day workout programs tend to utilize full body workouts during a training week, each multiple muscle groups per workout. They are a great way to organize strength training programs focused on linear progression, as well as many beginner routines for getting stronger and building muscle.

Best 3 Day Workout Programs

  1. Greg Nuckols 28 Programs (All Levels, Powerlifting)
  2. Ivysaur 4-4-8 (Beginner Strength/Powerlifting)
  3. SPF (Intermediate, Powerbuilding)
  4. Korte 3x3 (Intermediate/Advanced Powerlifting)
  5. Russian Power Routine (Intermediate/Advanced, Powerlifting)
  6. Building the Monolith (Intermediate/Advanced Strength/Powerlifting)
  7. GZCLP (Beginner/Intermediate, Powerlifting, Hypertrophy)
  8. 5/3/1 for Beginners (Beginner, Strength)
  9. Schwarzenegger Golden Six (Beginner, Bodybuilding)
  10. Frank Zane Workout (Intermediate, Bodybuilding)

The latest 3 day workouts are available below.

Arnold Schwarzenegger Home Workout Routine Spreadsheet

By Kyle Risley
Last updated June 29, 2023

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: Indefinite

Meet prep program: No

Program goal: Bodyweight

Uses RPE: No

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Arnold Schwarzenegger took to Instagram yesterday to share an old home bodyweight workout of his, which he also shared on Reddit. The workout consists of push ups, sit ups, bent over twists, bent leg raises, squats (aka knee bends), calf raises, and chin ups.

Each bodyweight exercise is performed for a different number of reps depending on the individuals strength level: beginner or advanced.

A full break down of each exercise and its different rep ranges is below, along with highlights from Schwarzenegger’s Reddit post.

[Read more…]

Filed Under: Bodyweight Workout Programs, Programs
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 3, 4


5/3/1 for Beginners Spreadsheet & Tips

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: 3

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

5/3/1 is one of the most popular strength training programs ever, influencing other programs like GZCL and nSuns along the way. Its popularity has stemmed from its simplicity, flexibility, and ability to be run over and over for long periods of time. It favors slow, steady, repeatable progression over the long term instead of programs that pile on the weight for a few weeks or months before progress grinds to a halt.

[Read more…]

Filed Under: Programs, Strength Training Program
Tagged With: 3 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

Empire Barbell High Frequency Bench Press Program Spreadsheet

By Kyle Risley
Last updated January 29, 2024

Experience level: Advanced

Weeks: 5

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks.

[Read more…]

Filed Under: 5 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Programs
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan

Bench press frequency: 3, 4, 5

Golden Six Arnold Schwarzenegger Workout Routine

By Kyle Risley
Last updated June 29, 2023

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs.

[Read more…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 3 Day Bodybuilding Program, 3 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3

Overhead press frequency: 3

The 5 Best Upper/Lower Split Programs

By Heather Jacques
Last updated May 8, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Are you just looking for great upper/lower split workout programs to run?

If so, check out these links for spreadsheets and additional info.

  1. nSuns 4 Day LP
  2. SPF Powerbuilding
  3. Brogains Powerbuilding
  4. 5/3/1 365
  5. PHUL

What’s the best workout split for building muscle and gaining strength?

This question is a commonly asked question by many lifters. While several splits are effective, such as the bro split, push/pull split, full body workout split, and push/pull/legs, the upper/lower split is arguably the most popular.

An upper/lower workout split can be used whether you’re a beginner, intermediate, or advanced trainee. If you have at least 3-4 days per week to train, you can effectively hit each major muscle group twice per week, which is often considered to be the optimal training frequency for muscle growth.

The increased training frequency also improves your skill and technique in the big three (squat, bench press, and deadlift). An upper/lower split can also be utilized if you prefer training 5 or even 6 days per week.

Better yet, an upper/lower split benefits anyone wanting to lose fat, build muscle, and gain strength without living in the gym. Since this split is so popular, numerous upper/lower split workout programs are available!

Below you will find the five best upper/lower split workout programs and a link to their respective spreadsheets so you can download a copy for free!

[Read more…]

Filed Under: Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan



Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

By Kyle Risley
Last updated April 11, 2022

Experience level: Intermediate

Weeks: 12, 6

Periodization: Linear Periodization

Meet prep program: No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet.

[Read more…]

Filed Under: 12 Week Programs, 6 Week Programs, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2, 3, 4
Bench press frequency: 2, 3, 4
Deadlift frequency: 2, 3
Overhead press frequency: 2, 3, 4

6 Week Russian Bench Press Peaking Program (3 Day)

By Kyle Risley
Last updated November 8, 2021

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Hey TikTok! Welcome to Lift Vault.

Any questions, please drop it in the Russian Bench Press Program discussion thread or email me. Good luck increasing your bench press!

To your continued gains,

Kyle

Overview

This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max.

[Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan

Bench press frequency: 3

Thinner Leaner Stronger Workout Program Spreadsheets

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: Indefinite

Periodization: Block Periodization

Meet prep program: No

Program goal: Fat loss, Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc.  It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. [Read more…]

Filed Under: Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1
Deadlift frequency: 2
Overhead press frequency: 1

3 Day 20 Week Powerlifting Program by Powerlifting Academy

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 20

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 20 week powerlifting program with 3 training days per week. It was originally published by Powerlifting Academy, a German coaching group. There is also a 16 week version available. [Read more…]

Filed Under: Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

Kizen Back Hypertrophy Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 9

Meet prep program: No

Program goal: Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a Google spreadsheet for Kizen’s free back hypertrophy program.  If you want a huge, thick back, you’re in the right place. For the full scoop, sign up for free over at Kizen, but here’s the jist. [Read more…]

Filed Under: Bodybuilding Program, Bodyweight Workout Programs, Programs
Tagged With: 3 Day Bodybuilding Program, 3 Day Workout Plan



Fred Hatfield (Dr. Squat) 12 Week Peaking Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 12 week powerlifting peaking program designed by Fred Hatfield. It allows the athlete to input their current 1RM for the squat, bench press, and deadlift and programs every workout until meet day. It also includes a powerlifting meet attempt calculator. [Read more…]

Filed Under: 12 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

Extended Russian Power Routine Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 9

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. [Read more…]

Filed Under: 9 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

Tim Swords 7 Week Front Squat Program Spreadsheet

By Kyle Risley
Last updated May 20, 2023

Experience level: Intermediate

Weeks: 7

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Olympic Weightlifting, Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. It can be used for the front squat or the back squat, though it is designed to peak the front squat.

These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way.

[Read more…]

Filed Under: 7 Week Programs, 7 Week Squat Programs, Lift Specific Program, Olympic Weightlifting Programs, Programs, Squat Program
Tagged With: 3 Day Workout Plan
Squat frequency: 3


Westside for Skinny Bastards Program Templates (WS4SB)

By Kyle Risley
Last updated May 11, 2022

Experience level: Beginner

Weeks: Indefinite

Periodization: Conjugate Periodization

Meet prep program: No

Program goal: Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. Below you’ll find two different spreadsheets / templates for the program.

A few things to clear up up front:

  • Westside for skinny bastards is not a powerlifting program.
  • The program is geared for general strength enthusiasts, from high school students to working professionals.
  • While inspired by Westside Barbell Club, it is not affiliated with Westside or Louie Simmons.
  • Like Westside, WS4SB is a templated approach to lifting – not a strict cookie cutter program based strictly on percentages of 1RM. This will require you to do a little reading and interpretation to follow it. Don’t let this intimidate you! It’s a well documented program.

[Read more…]

Filed Under: Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Split, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

All Pro Simple Beginner Routine Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 5

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.

There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]

Filed Under: 5 Week Programs, Bodybuilding Program, Powerbuilding Program
Tagged With: 3 Day Bodybuilding Program, 3 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 3
Overhead press frequency: 3

Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

By Kyle Risley
Last updated August 21, 2021

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.

[Read more…]

Filed Under: 4 Week Programs, Powerbuilding Program, Programs
Tagged With: 3 Day Workout Plan, 4 Day Split, 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1, 2
Deadlift frequency: 1
Overhead press frequency: 1, 2

GZCLP Program Spreadsheets, Progression Tips, and Accessories

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. The GZCLP program is available in three day and four day versions. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program.

[Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 1, 2

3 Peaking Template Spreadsheets by Barbell Medicine

By Kyle Risley
Last updated March 24, 2024

Experience level: Beginner, Intermediate

Weeks: 3

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. [Read more…]

Filed Under: 3 Week Programs, Peaking Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 2, 3
Bench press frequency: 3, 4
Deadlift frequency: 2

Powerlifting Academy 3 Day 16 Week Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 16

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version. There is also a 20 week version available.

Powerlifting Academy 16 Week Program Overview

  • 3x weekly training
  • Competition lifts are the primary focus, but the following variations are also used:
    • Squat
      • Pause squats
    • Bench Press
      • Bench press, closer grip
      • Bench press, close grip (what is often called CGBP)
    • Deadlift
      • Deficit deadlifts (3-6cm deficit)
      • Deadlift from boxes (8-12cm raised from floor, i.e. rack pulls)

[Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

Benching the Monolith Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Benching the Monolith is a version of Jim Wendler’s Building the Monolith program that focuses on, you guessed it, the bench press. [Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

  • 1
  • 2
  • Next Page »

Copyright © 2025 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer