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3-day strength workout plan Strength Essentials
Three days on the essential barbell patterns with just enough assistance work to stay balanced. Add weight when every set hits the target reps.
- Level
- Intermediate
- Days a week
- 3
- Per session
- 43–52 min
- Goal
- Strength
- Equipment
- Barbell, Cable Machine, Machine, Kettlebell
Workout schedule
3 days a week · 15 exercises · select a name for its video and how-to
Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.
Day 1 · ~52 min Essentials A
-
Barbell Squat
Quads · Barbell
4 sets of 5 reps · 3:00 rest
3:00 rest
- Movement
- Squat
- Primary
- Quads
- Also works
- Glutes
- Exercise level
- Intermediate
-
Barbell Bench Press
Chest · Barbell
4 sets of 6 reps · 3:00 rest
3:00 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Triceps
- Exercise level
- Intermediate
-
Machine Seated Cable Row
Lats · Cable Machine
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Biceps
- Exercise level
- Beginner
-
Cable Bar Face Pull
Rear Delts · Cable Machine
3 sets of 15 reps · 1:00 rest
1:00 rest
- Movement
- Pull
- Primary
- Rear Delts
- Exercise level
- Beginner
-
Hanging Knee Raises
Abs · Bodyweight
3 sets of 10 reps · 1:00 rest
1:00 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
Day 2 · ~47 min Essentials B
-
Barbell Deadlift
Abs · Barbell
3 sets of 5 reps · 3:30 rest
3:30 rest
- Movement
- Hinge
- Primary
- Abs, Traps
- Also works
- Glutes
- Exercise level
- Intermediate
-
Barbell Overhead Press
Front Delts · Barbell
4 sets of 6 reps · 2:30 rest
2:30 rest
- Movement
- Push
- Primary
- Front Delts
- Also works
- Triceps
- Exercise level
- Intermediate
-
Wide-Grip Lat Pulldown
Lats · Cable Machine
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Abs, Biceps, Front Delts, Traps
- Exercise level
- Beginner
-
Barbell Shrug
Traps · Barbell
3 sets of 10 reps · 1:00 rest
1:00 rest
- Movement
- Isolation
- Primary
- Traps
- Exercise level
- Beginner
-
Hand Plank
Abs · Bodyweight
3 sets of 40s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
Day 3 · ~43 min Essentials C
-
Front Squat
Quads · Barbell
3 sets of 6 reps · 3:00 rest
3:00 rest
- Movement
- Squat
- Primary
- Quads
- Also works
- Abs, Adductors, Glutes, Hamstrings, Traps
- Exercise level
- Intermediate
-
Barbell Bent Over Row
Lats · Barbell
4 sets of 8 reps · 2:00 rest
2:00 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Biceps
- Exercise level
- Intermediate
-
Barbell Incline Bench Press
Chest · Barbell
3 sets of 8 reps · 2:00 rest
2:00 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Front Delts, Triceps
- Exercise level
- Intermediate
-
Seated Leg Curl
Hamstrings · Machine
3 sets of 10 reps · 1:00 rest
1:00 rest
- Movement
- Isolation
- Primary
- Hamstrings
- Also works
- Glutes
- Exercise level
- Beginner
-
Kettlebell Farmers Carry
Forearms · Kettlebell
3 sets of 30m · 1:30 rest
1:30 rest
- Movement
- Carry
- Primary
- Forearms
- Exercise level
- Beginner
About this plan
Who it's for
For people who have trained regularly for a while. You'll need the equipment listed above.
Not the right fit?
- New to training: Barbell Basics, beginner, 3 days a week.
- Only have 2 days a week: Busy Lifter, intermediate, 2 days a week.
- Training at home: Bodyweight Strength Foundations, beginner, 3 days a week, no equipment.
What to expect
Each week is 49 working sets across 15 exercises, about 2 h 20 min in total.
Sets run from 5 to 15 reps, with 0:45 to 3:30 of rest between them.
Main muscles: Quads, Chest, Lats, Rear Delts, Abs, Traps, Front Delts, Hamstrings, Forearms.
How to progress
Strength comes from lifting a little heavier over time.
- Hit the target. Complete every set at the listed target, with the last rep still clean. On the Barbell Squat that means all 4 sets of 5.
- Add the smallest step. Next session, add the smallest weight step you can. A jump that costs you reps or form sets you back rather than forward. On bodyweight moves like the Hanging Knee Raises, move to a harder variation once the target feels comfortable.
- Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.
If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.
When it gets easy: Big Four, the same goal at advanced level, 4 days a week.
Similar plans
Kettlebell Strength
Three kettlebell sessions blending strength and conditioning. One bell carries the plan: move up a size once the top set feels smooth.
- Days a week
- 3× a week
- Session
- ~45 min
- Level
- Intermediate
- Equipment
- Gym
Barbell Basics
The five main lifts on a light, repeatable three day rotation with long rests and low reps. Technique first, then a small jump each week.
- Days a week
- 3× a week
- Session
- ~35 min
- Level
- Beginner
- Equipment
- Gym
Bodyweight Strength Foundations
Hard bodyweight positions held and repeated for low reps three days a week, with full rest. Progress to a harder variation, not to more reps.
- Days a week
- 3× a week
- Session
- ~35 min
- Level
- Beginner
- Equipment
- No equipment
Busy Lifter
Two efficient barbell sessions for the weeks when life wins. Everything gets trained, nothing gets wasted, and the main lifts still move up.
- Days a week
- 2× a week
- Session
- ~45 min
- Level
- Intermediate
- Equipment
- Gym