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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

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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…]

5/3/1 for Beginners Spreadsheet & Tips

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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…]

Empire Barbell High Frequency Bench Press Program Spreadsheet

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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…]

Golden Six Arnold Schwarzenegger Workout Routine

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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…]

The 5 Best Upper/Lower Split Programs

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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, 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…]

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

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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…]

6 Week Russian Bench Press Peaking Program (3 Day)

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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…]

Thinner Leaner Stronger Workout Program Spreadsheets

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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…]

3 Day 20 Week Powerlifting Program by Powerlifting Academy

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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…]

Kizen Back Hypertrophy Program Spreadsheet

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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…]