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
Conditioning3 weeks / 3 days per week1000% Awesome, Anchor
Conditioning3 weeks / 3 days per week3/5/1 First Set Last 3 Day
Strength4 weeks / 3 days per week5/3/1 For Beginners (Reddit)
Strength3 weeks / 3 days per week5/3/1 Strength Circuit
Strength and Conditioning2 weeks / 3 days per week5x5/3/1 3 Day
Build Muscle3 weeks / 3 days per week5x5/3/1 FSL 3 Day
Build Muscle4 weeks / 3 days per week5x5/3/1 FSL BBS 3 Day
Build Muscle3 weeks / 3 days per week5x5/3/1 FSL Widowmaker 3 Day
Build Muscle3 weeks / 3 days per week5x5/3/1, Anchor 3 Day
Build Muscle4 weeks / 3 days per week5x5/3/1, Anchor FSL 3 Day
Build Muscle4 weeks / 3 days per week5’s PRO 1000% Awesome, Anchor
Conditioning3 weeks / 3 days per week5’s PRO First Set Last 3 Day
Strength4 weeks / 3 days per weekBeginner Prep School
Strength2 weeks / 3 days per weekBeyond 5/3/1 Training Maximally Template 10
Strength3 weeks / 3 days per weekBeyond 5/3/1 Training Maximally Template 2
Strength3 weeks / 3 days per weekBeyond 5/3/1 Training Maximally Template 4
Strength3 weeks / 3 days per weekBeyond 5/3/1 Training Maximally Template 6
Strength3 weeks / 3 days per weekBeyond 5/3/1 Training Maximally Template 9
Strength3 weeks / 3 days per weekBoring But Big FSL 3 Day
Build Muscle3 weeks / 3 days per weekBoring But Big, 3 Day
Build Muscle4 weeks / 3 days per weekBuilding The Monolith
Strength and Muscle6 weeks / 3 days per weekFirst Set Last 3 Day
Strength4 weeks / 3 days per weekFirst Set Last Widowmaker 3 Day
Strength4 weeks / 3 days per weekFive and Dime
Strength4 weeks / 3 days per weekFive and Dime, Anchor
Strength4 weeks / 3 days per weekForever Boring But Big Advanced 3 Day
Build Muscle4 weeks / 3 days per weekForever Boring But Big, 3 Day
Build Muscle4 weeks / 3 days per weekFull Body - Squat, Push, Pull
Build Muscle3 weeks / 3 days per weekFull Body - Squat, Push, Pull, Anchor
Build Muscle3 weeks / 3 days per weekFull Body Boring But Big 3 Day
Build Muscle4 weeks / 3 days per weekGerman Volume Training
Build Muscle6 weeks / 3 days per weekKrypteia Redux
Strength and Muscle3 weeks / 3 days per weekKrypteia, Part 2
Strength and Muscle3 weeks / 3 days per weekKrypteia, Part 3
Strength3 weeks / 3 days per weekOriginal 5/3/1 Forever, 3 Day
Strength2 weeks / 3 days per weekRhodes 5x5/3/1 3 Day
Strength and Muscle4 weeks / 3 days per weekRhodes 5x5/3/1 FSL 3 Day
Strength and Muscle4 weeks / 3 days per weekRhodes 5x5/3/1 FSL BBS 3 Day
Strength and Muscle3 weeks / 3 days per weekRhodes 5x5/3/1 FSL Widowmaker 3 Day
Strength and Muscle3 weeks / 3 days per weekRhodes 5x5/3/1, Anchor 3 Day
Strength and Muscle4 weeks / 3 days per weekRhodes 5x5/3/1, Anchor FSL 3 Day
Strength and Muscle4 weeks / 3 days per weekS.V.R. II 3 Day
Challenges4 weeks / 3 days per weekS.V.R. II, Anchor 3 Day
Challenges4 weeks / 3 days per weekSlightly Less Boring But Big Short on Time 3 Day
Build Muscle4 weeks / 3 days per weekSlightly Less Boring But Big, 3 Day
Build Muscle4 weeks / 3 days per weekSlightly Less Boring But Big/First Set Last 3 Day
Build Muscle4 weeks / 3 days per weekSlightly Less Forever Boring But Big 3 Day
Build Muscle4 weeks / 3 days per weekStarting Strength Phase 1
Strength3 weeks / 3 days per weekStarting Strength Phase 2
Strength3 weeks / 3 days per weekStarting Strength Phase 3
Strength3 weeks / 3 days per weekStrength and Conditioning
Strength and Conditioning5 weeks / 3 days per weekTactical Barbell Gladiator
Strength6 weeks / 3 days per weekTactical Barbell Grey Man
Strength and Conditioning12 weeks / 3 days per weekTactical Barbell Mass
Strength and Muscle6 weeks / 3 days per weekTactical Barbell Operator
Strength and Conditioning6 weeks / 3 days per weekThe Morning Star
Strength3 weeks / 3 days per weekThe Morning Star, Anchor
Strength3 weeks / 3 days per weekVolume and Strength
Strength3 weeks / 3 days per weekVolume and Strength, Anchor
Strength3 weeks / 3 days per week
KeyLifts
