Full BodyIntermediate3×/week≈53 min

3-Day Strength Training Program

Lower reps and longer rests on the big compound lifts to build maximal strength, with accessory work to stay balanced.

Intermediate lifters who want to get stronger on squat, bench and deadlift.

Why this split

Your training week

≈53 min · 20 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Bulgarian Split Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Bulgarian Split Squat
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Intermediate
Sets3
Reps3–6
Rest180s
2Dumbbell Bench Press
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Sets3
Reps3–6
Rest180s
3Seated Cable Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets4
Reps3–6
Rest180s
4Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
5Cable Glute Kickback
Primary: Glutes · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
6Dumbbell Lateral Raise
Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
7Triceps Pushdown
Primary: Triceps · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
8Dumbbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps8–12
Rest90s

≈53 min · 20 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Barbell Back Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Barbell Back Squat
Primary: Quadriceps, Glutes · Secondary: Hamstrings, Lower back, Abs · Difficulty: Intermediate
Sets3
Reps3–6
Rest180s
2Incline Dumbbell Press
Primary: Chest · Secondary: Shoulders, Triceps · Difficulty: Beginner
Sets3
Reps3–6
Rest180s
3Pull-Up
Primary: Back · Secondary: Biceps, Forearms · Difficulty: Intermediate
Sets4
Reps3–6
Rest180s
4Seated Leg Curl
Primary: Hamstrings · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
5Hip Abduction Machine
Primary: Glutes · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
6Face Pull
Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
7Skull Crusher (EZ Bar)
Primary: Triceps · Difficulty: Intermediate
Sets2
Reps8–12
Rest90s
8Barbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps8–12
Rest90s

≈53 min · 20 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Goblet Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Goblet Squat
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Sets3
Reps3–6
Rest180s
2Barbell Bench Press
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Sets3
Reps3–6
Rest180s
3Bent-Over Barbell Row
Primary: Back · Secondary: Biceps, Lower back, Shoulders · Difficulty: Intermediate
Sets4
Reps3–6
Rest180s
4Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
5Cable Glute Kickback
Primary: Glutes · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
6Dumbbell Lateral Raise
Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
7Triceps Pushdown
Primary: Triceps · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
8Concentration Curl
Primary: Biceps · Difficulty: Beginner
Sets2
Reps8–12
Rest90s

Warm-up (5–8 min): 3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
Effort: Take sets to 1–2 reps short of failure. The last set of each exercise can get close to failure.
How to progress (double progression): When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
Deload week: Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.

1Week 1
Learn the exercises and find your weights: finish sets with 3 reps left.
2Week 2
Add weight where it felt easy. Stop with 2 reps left.
3Week 3
Go for the top of the rep range. Stop 1–2 reps from failure.
4Week 4
Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.

Every 6–8 weeks, take an easy week with half the sets.

For strength: rest 2–3 minutes on the main lifts and keep technique perfect at heavy loads.

Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.

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Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Exercise mat
Comfortable surface for core and floor exercises.
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Lifting straps
Keep your grip from limiting heavy pulls.
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