3-Day Full Body Workout Split (Complete Guide)
A complete 3-day full body split with sets, reps, progression and exercise links.
3-Day Full Body Workout Split
Three sessions a week is enough to build real strength and muscle if each session covers the whole body and you progress the load every week.
The split
- Day A — Squat, Push-up, Pull-up, Plank
- Day B — Deadlift, Chest Dip, T-Bar Row, Hip Thrust
- Day C — Leg Press, Face Pull, Chin-up, Crunches
Rest a day between sessions (Sat / Mon / Wed for example).
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 4-6 | 2-3 min |
| Muscle | 3-4 | 8-12 | 60-90 s |
| Endurance | 2-3 | 15-20 | 45 s |
Progression
Add 2.5 kg or one rep per exercise each week. When you stall two weeks in a row, deload 10% and build back.
Calories
Training only works if nutrition matches. Get your numbers with the calorie calculator and TDEE calculator, or auto-build a plan with the AI workout generator.
By Khalid Namra — founder of MKFIT and CEO of Namra Tech.