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

≈53 min · 20 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

1Bulgarian Split Squat
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Intermediate
Sets3
Reps3–6
Rest180s
2Incline Dumbbell Press
Primary: Chest · Secondary: Shoulders, Triceps · 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
5Hip Abduction Machine
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
8Barbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps8–12
Rest90s

≈53 min · 20 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

1Goblet Squat
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Sets3
Reps3–6
Rest180s
2Dumbbell Bench Press
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Sets3
Reps3–6
Rest180s
3Lat Pulldown
Primary: Back · Secondary: Biceps · Difficulty: Beginner
Sets4
Reps3–6
Rest180s
4Seated Leg Curl
Primary: Hamstrings · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
5Cable Glute Kickback
Primary: Glutes · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
6Face Pull
Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
7Overhead Dumbbell Triceps Extension
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

1Barbell Back Squat
Primary: Quadriceps, Glutes · Secondary: Hamstrings, Lower back, Abs · Difficulty: Intermediate
Sets3
Reps3–6
Rest180s
2Barbell 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
5Hip Abduction Machine
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
8Barbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps8–12
Rest90s

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Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Editorial pick
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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