3 Days Per Week Workout Programs
Compare three-day strength programs that balance training frequency with full recovery days.
Three weekly sessions can support full-body, alternating, or lift-focused schedules. This frequency often leaves room for conditioning and recovery while still providing regular practice of the primary lifts.
- 5/3/13 weeks
Weekly frequency
3 days per week
5/3/1 For Beginners (Reddit)
Strength
Program duration3 weeksCommunity use1.1KbeginnerOtherView program - 5/3/13 weeks
Weekly frequency
3 days per week
1000% Awesome
Conditioning
Program duration3 weeksCommunity use795intermediateLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
Slightly Less Boring But Big Short on Time 3 Day
Build Muscle
Program duration4 weeksCommunity use768beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
Krypteia Redux
Strength and Muscle
Program duration3 weeksCommunity use734beginnerintermediateOtherView program - 5/3/16 weeks
Weekly frequency
3 days per week
Building The Monolith
Strength and Muscle
Program duration6 weeksCommunity use598beginnerintermediateOtherView program - 5/3/13 weeks
Weekly frequency
3 days per week
Beyond 5/3/1 Training Maximally Template 10
Strength
Program duration3 weeksCommunity use522intermediateadvancedOtherView program - 5/3/12 weeks
Weekly frequency
3 days per week
Beginner Prep School
Strength
Program duration2 weeksCommunity use506beginnerintermediateLeaderView program - 5/3/15 weeks
Weekly frequency
3 days per week
Strength and Conditioning
Strength and Conditioning
Program duration5 weeksCommunity use463beginnerintermediateOtherView program - 5/3/14 weeks
Weekly frequency
3 days per week
Boring But Big, 3 Day
Build Muscle
Program duration4 weeksCommunity use453beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
1000% Awesome, Anchor
Conditioning
Program duration3 weeksCommunity use254intermediateAnchorView program - 5/3/13 weeks
Weekly frequency
3 days per week
Full Body - Squat, Push, Pull
Build Muscle
Program duration3 weeksCommunity use221beginnerintermediateLeaderView program - 5/3/12 weeks
Weekly frequency
3 days per week
5/3/1 Strength Circuit
Strength and Conditioning
Program duration2 weeksCommunity use188advancedLeaderView program - 5/3/12 weeks
Weekly frequency
3 days per week
Original 5/3/1 Forever, 3 Day
Strength
Program duration2 weeksCommunity use162beginnerintermediateLeaderView program - German Volume Training6 weeks
Weekly frequency
3 days per week
German Volume Training
Build Muscle
Program duration6 weeksCommunity use145intermediateadvancedLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
Five and Dime
Strength
Program duration4 weeksCommunity use132beginnerintermediateLeaderView program - Tactical Barbell6 weeks
Weekly frequency
3 days per week
Tactical Barbell Operator
Strength and Conditioning
Program duration6 weeksCommunity use131intermediateadvancedStrengthView program - 5/3/14 weeks
Weekly frequency
3 days per week
Full Body Boring But Big 3 Day
Build Muscle
Program duration4 weeksCommunity use128beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
5x5/3/1 3 Day
Build Muscle
Program duration3 weeksCommunity use127beginnerintermediateLeaderView program - Tactical Barbell6 weeks
Weekly frequency
3 days per week
Tactical Barbell Mass
Strength and Muscle
Program duration6 weeksCommunity use116intermediateadvancedStrengthView program - Starting Strength3 weeks
Weekly frequency
3 days per week
Starting Strength Phase 1
Strength
Program duration3 weeksCommunity use115beginnerStrengthView program - 5/3/13 weeks
Weekly frequency
3 days per week
Krypteia, Part 2
Strength and Muscle
Program duration3 weeksCommunity use113intermediateadvancedLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
5’s PRO 1000% Awesome, Anchor
Conditioning
Program duration3 weeksCommunity use107intermediateAnchorView program - 5/3/14 weeks
Weekly frequency
3 days per week
Forever Boring But Big, 3 Day
Build Muscle
Program duration4 weeksCommunity use107beginnerintermediateLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
5’s PRO First Set Last 3 Day
Strength
Program duration4 weeksCommunity use106beginnerintermediateLeaderView program
