A 3-day workout plan that works
Three full-body workouts a week, each muscle trained three times, about an hour per session. It suits beginners and anyone short on time.
The plan
| Day A | Day B | Day C | |
|---|---|---|---|
| Legs | Back squat 3 × 6–8 | Romanian deadlift 3 × 8–10 | Leg press 3 × 10–12 |
| Push | Bench press 3 × 6–8 | Overhead press 3 × 8–10 | Dumbbell bench press 3 × 10–12 |
| Pull | Barbell row 3 × 8–10 | Pull-ups or lat pulldown 3 × 8–10 | Seated cable row 3 × 10–12 |
| Extra | Plank 3 × 30–45 s | Biceps curl 2 × 10–12 | Triceps pushdown 2 × 10–12 |
Train on non-consecutive days, e.g. Monday, Wednesday, Friday. Rest 2–3 minutes on the first two exercises, 60–90 seconds on the rest.
How to progress
- Start with weights that leave 2–3 reps in reserve — see how to choose your working weight.
- When you hit the top of the rep range on all sets, add the smallest weight step next time.
- Every 6–8 weeks take an easier week with half the sets.
Ready-made versions
A coach that guides every set
Gloox picks today's weight from your last workout, times your rest and adjusts the next set to how the last one felt. Free to start, 7-day free trial of PRO.
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Questions
Is a 3-day plan enough to build muscle?
Yes. Three full-body sessions give each muscle about 9–12 hard sets a week, which is plenty for beginners and many intermediates.
Can I do it at home?
With dumbbells and a bench, yes — swap the barbell lifts for dumbbell versions. Gloox can rebuild the plan around the equipment you have.