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Home ยป 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

Last updated April 18, 2020
Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: Indefinite

Powerlifting 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

Last updated June 10, 2020
Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: 3

Periodization: Linear Periodization, Undulating Periodization

Powerlifting 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

Last updated May 14, 2020
Experience level: Advanced

Weeks: 5

Periodization: Undulating Periodization

Powerlifting 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

Last updated April 18, 2020
Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization

Powerlifting 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

Upper/Lower Split Workout Spreadsheets (3 Day, 4 Day, 5 Day)

Last updated December 12, 2020

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

One of the most popular styles of split workout is the upper/lower split routine. An upper/lower split is a workout routine that focuses on a single portion of the body per training session, either the upper body (e.g. chest, back, biceps, etc.) or lower body (e.g. hamstrings, quads, glutes, etc.). [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)

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 12, 6

Periodization: Linear Periodization

Powerlifting 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)

Last updated August 28, 2020
Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Powerlifting 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

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