3 Day Per Week Workout Programs

The sweet spot for most lifters. 3-day workout programs offer excellent balance between training stimulus and recovery time.

1000% Awesome
Conditioning
3 weeks / 3 days per week
1000% Awesome, Anchor
Conditioning
3 weeks / 3 days per week
3/5/1 First Set Last 3 Day
Strength
4 weeks / 3 days per week
5/3/1 For Beginners (Reddit)
Strength
3 weeks / 3 days per week
5/3/1 Strength Circuit
Strength and Conditioning
2 weeks / 3 days per week
5x5/3/1 3 Day
Build Muscle
3 weeks / 3 days per week
5x5/3/1 FSL 3 Day
Build Muscle
4 weeks / 3 days per week
5x5/3/1 FSL BBS 3 Day
Build Muscle
3 weeks / 3 days per week
5x5/3/1 FSL Widowmaker 3 Day
Build Muscle
3 weeks / 3 days per week
5x5/3/1, Anchor 3 Day
Build Muscle
4 weeks / 3 days per week
5x5/3/1, Anchor FSL 3 Day
Build Muscle
4 weeks / 3 days per week
5’s PRO 1000% Awesome, Anchor
Conditioning
3 weeks / 3 days per week
5’s PRO First Set Last 3 Day
Strength
4 weeks / 3 days per week
Beginner Prep School
Strength
2 weeks / 3 days per week
Beyond 5/3/1 Training Maximally Template 10
Strength
3 weeks / 3 days per week
Beyond 5/3/1 Training Maximally Template 2
Strength
3 weeks / 3 days per week
Beyond 5/3/1 Training Maximally Template 4
Strength
3 weeks / 3 days per week
Beyond 5/3/1 Training Maximally Template 6
Strength
3 weeks / 3 days per week
Beyond 5/3/1 Training Maximally Template 9
Strength
3 weeks / 3 days per week
Boring But Big FSL 3 Day
Build Muscle
3 weeks / 3 days per week
Boring But Big, 3 Day
Build Muscle
4 weeks / 3 days per week
Building The Monolith
Strength and Muscle
6 weeks / 3 days per week
First Set Last 3 Day
Strength
4 weeks / 3 days per week
First Set Last Widowmaker 3 Day
Strength
4 weeks / 3 days per week
Five and Dime
Strength
4 weeks / 3 days per week
Five and Dime, Anchor
Strength
4 weeks / 3 days per week
Forever Boring But Big Advanced 3 Day
Build Muscle
4 weeks / 3 days per week
Forever Boring But Big, 3 Day
Build Muscle
4 weeks / 3 days per week
Full Body - Squat, Push, Pull
Build Muscle
3 weeks / 3 days per week
Full Body - Squat, Push, Pull, Anchor
Build Muscle
3 weeks / 3 days per week
Full Body Boring But Big 3 Day
Build Muscle
4 weeks / 3 days per week
German Volume Training
Build Muscle
6 weeks / 3 days per week
Krypteia Redux
Strength and Muscle
3 weeks / 3 days per week
Krypteia, Part 2
Strength and Muscle
3 weeks / 3 days per week
Krypteia, Part 3
Strength
3 weeks / 3 days per week
Original 5/3/1 Forever, 3 Day
Strength
2 weeks / 3 days per week
Rhodes 5x5/3/1 3 Day
Strength and Muscle
4 weeks / 3 days per week
Rhodes 5x5/3/1 FSL 3 Day
Strength and Muscle
4 weeks / 3 days per week
Rhodes 5x5/3/1 FSL BBS 3 Day
Strength and Muscle
3 weeks / 3 days per week
Rhodes 5x5/3/1 FSL Widowmaker 3 Day
Strength and Muscle
3 weeks / 3 days per week
Rhodes 5x5/3/1, Anchor 3 Day
Strength and Muscle
4 weeks / 3 days per week
Rhodes 5x5/3/1, Anchor FSL 3 Day
Strength and Muscle
4 weeks / 3 days per week
S.V.R. II 3 Day
Challenges
4 weeks / 3 days per week
S.V.R. II, Anchor 3 Day
Challenges
4 weeks / 3 days per week
Slightly Less Boring But Big Short on Time 3 Day
Build Muscle
4 weeks / 3 days per week
Slightly Less Boring But Big, 3 Day
Build Muscle
4 weeks / 3 days per week
Slightly Less Boring But Big/First Set Last 3 Day
Build Muscle
4 weeks / 3 days per week
Slightly Less Forever Boring But Big 3 Day
Build Muscle
4 weeks / 3 days per week
Starting Strength Phase 1
Strength
3 weeks / 3 days per week
Starting Strength Phase 2
Strength
3 weeks / 3 days per week
Starting Strength Phase 3
Strength
3 weeks / 3 days per week
Strength and Conditioning
Strength and Conditioning
5 weeks / 3 days per week
Tactical Barbell Gladiator
Strength
6 weeks / 3 days per week
Tactical Barbell Grey Man
Strength and Conditioning
12 weeks / 3 days per week
Tactical Barbell Mass
Strength and Muscle
6 weeks / 3 days per week
Tactical Barbell Operator
Strength and Conditioning
6 weeks / 3 days per week
The Morning Star
Strength
3 weeks / 3 days per week
The Morning Star, Anchor
Strength
3 weeks / 3 days per week
Volume and Strength
Strength
3 weeks / 3 days per week
Volume and Strength, Anchor
Strength
3 weeks / 3 days per week

KeyLifts

3 Day Per Week Workout Programs

1000% Awesome

1000% Awesome, Anchor

3/5/1 First Set Last 3 Day

5/3/1 For Beginners (Reddit)

5/3/1 Strength Circuit

5x5/3/1 3 Day

5x5/3/1 FSL 3 Day

5x5/3/1 FSL BBS 3 Day

5x5/3/1 FSL Widowmaker 3 Day

5x5/3/1, Anchor 3 Day

5x5/3/1, Anchor FSL 3 Day

5’s PRO 1000% Awesome, Anchor

5’s PRO First Set Last 3 Day

Beginner Prep School

Beyond 5/3/1 Training Maximally Template 10

Beyond 5/3/1 Training Maximally Template 2

Beyond 5/3/1 Training Maximally Template 4

Beyond 5/3/1 Training Maximally Template 6

Beyond 5/3/1 Training Maximally Template 9

Boring But Big FSL 3 Day

Boring But Big, 3 Day

Building The Monolith

First Set Last 3 Day

First Set Last Widowmaker 3 Day

Five and Dime

Five and Dime, Anchor

Forever Boring But Big Advanced 3 Day

Forever Boring But Big, 3 Day

Full Body - Squat, Push, Pull

Full Body - Squat, Push, Pull, Anchor

Full Body Boring But Big 3 Day

German Volume Training

Krypteia Redux

Krypteia, Part 2

Krypteia, Part 3

Original 5/3/1 Forever, 3 Day

Rhodes 5x5/3/1 3 Day

Rhodes 5x5/3/1 FSL 3 Day

Rhodes 5x5/3/1 FSL BBS 3 Day

Rhodes 5x5/3/1 FSL Widowmaker 3 Day

Rhodes 5x5/3/1, Anchor 3 Day

Rhodes 5x5/3/1, Anchor FSL 3 Day

S.V.R. II 3 Day

S.V.R. II, Anchor 3 Day

Slightly Less Boring But Big Short on Time 3 Day

Slightly Less Boring But Big, 3 Day

Slightly Less Boring But Big/First Set Last 3 Day

Slightly Less Forever Boring But Big 3 Day

Starting Strength Phase 1

Starting Strength Phase 2

Starting Strength Phase 3

Strength and Conditioning

Tactical Barbell Gladiator

Tactical Barbell Grey Man

Tactical Barbell Mass

Tactical Barbell Operator

The Morning Star

The Morning Star, Anchor

Volume and Strength

Volume and Strength, Anchor