Plan page
3 day strength training plan
Low reps, long rest, and the same few movements every session so the weight can go up. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- Strength
- Experience
- A year or more
- Days per week
- 3 days
- Session length
- 60 minutes
- Equipment
- A full gym
- Split
- Full body each session
- Age band
- 30-39
- Left out
- Nothing
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Full body A | 60 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Full body B | 60 min |
| Day 4 Thu | Rest day | — |
| Day 5 Fri | Full body C | 60 min |
| Day 6 Sat | Rest day | — |
| Day 7 Sun | Rest day | — |
Day 1 Full body A
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squatBrace before you unrack, sit between your hips, knees tracking over your toes. | 4 | 5 | 2 min 30 s |
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 4 | 5 | 2 min 30 s |
| Face pullPull towards your forehead, elbows high, finish with your hands beside your ears. | 3 | 8 | 90 s |
| Side plankStack your shoulders and hips, lift the bottom rib away from the floor. | 3 | 8 | 90 s |
| Back extensionMove from the hips, not the lower back, and stop level rather than arching up. | 3 | 8 | 90 s |
| Hammer curlPalms facing in the whole set, elbows still, squeeze at the top. | 3 | 8 | 90 s |
Day 3 Full body B
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 4 | 5 | 2 min 30 s |
| Overhead pressSqueeze your glutes, press straight up, finish with your ears in front of your arms. | 4 | 5 | 2 min 30 s |
| Dumbbell pulloverElbows slightly bent, reach back only as far as your shoulders allow. | 3 | 8 | 90 s |
| Step-upWhole foot on the box, drive through the front heel, control the way down. | 3 | 8 | 90 s |
| Hanging knee raiseCurl your pelvis up rather than just lifting the legs. No swinging. | 3 | 8 | 90 s |
| Overhead triceps extensionElbows pointing forward, lower behind your head, keep the ribs down. | 3 | 8 | 90 s |
Day 5 Full body C
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking lungeLong step, back knee down towards the floor, torso upright the whole way. | 4 | 5 | 2 min 30 s |
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 4 | 5 | 2 min 30 s |
| Lat pulldownChest up, pull the bar to your collarbone, do not lean back to finish the rep. | 3 | 8 | 90 s |
| PlankRibs down, glutes on, keep breathing the whole set. | 3 | 8 | 90 s |
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 3 | 8 | 90 s |
| Overhead triceps extensionElbows pointing forward, lower behind your head, keep the ribs down. | 3 | 8 | 90 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- 30 minute dumbbell workout planFour exercises a session and shorter rest, so the whole thing fits in half an hour with dumbbells.
- Beginner gym plan over 40Three sessions a week, longer rest between sets, and nothing that asks you to jump.
- 4 day upper lower splitUpper, lower, upper, lower, with 60 minutes to work in and six exercises a session.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.