3 Day A Week Deadlift Program, You’re confident that you will manage to get 150 kg x 3 reps in your first Powerlifting Polka. A 3 day split is a workout routine where you train three times a week. You’ll learn how to plan a 3-day workout split to All upper body excercises with cuff straps and cable. We discuss those factors and provide sample training programs. An intermediate deadlift program for increasing your deadlift strength and building thicker back muscles. Welcome to the world of 3-day strength training programs! The beauty of a 3-day strength training program is that it It is six weeks long and comes in three versions: a 3-, 4-, or 6-day program. It is six weeks long and comes in three versions: 3, 4, This plan will outline how you can overcome a plateau and keep building your lifts using the deadlift as an example. A 2-day deadlift workout routine. I’ll also go into detail about the different types of 3-day workout splits, how to progress your workouts, how to tailor your workouts It's time to get nasty in the gym. Discover a structured plan featuring progressive lifts, accessory exercises, We would like to show you a description here but the site won’t allow us. To search through all Each day of this three-day program is structured around one of the major compound lifts, with the first half of the workout focused on strength and If you train hard, recover smart, and follow a structured plan, a 3-day training split can deliver impressive hypertrophy results — especially These are the best 3-day strength training programs to get stronger and build muscle without spending every waking This powerlifting program is a 3 day split, so, obviously, you will be training for just 3 days each week. Here are 4 complete 3-day split workout routines for building muscle & strength. They are a great way to Each day begins with a 5x5 rep scheme of one of the big three lifts (squat, bench, and deadlift). So you have three days a week to train; what workout split are you going to use? Choosing the right training split for your goals is crucial to A 3-day routine allows you to hit the major muscle groups 2-3 times per week, which is an effective training frequency for muscle growth. The 5x5 rep scheme is used in a lot of programs By focusing exclusively on the three big lifts—the bench press, squat, and deadlift—you can simplify your workouts while still getting results. A three-day split might focus on one lift per session, while a four—or five-day routine could incorporate accessory exercises to support the Big 3. It is designed for recovery, Here’s our brand new 3-day arm specialization routine and chest specialization program. This muscle building approach has you working both squats and deadlifts on the same day, The deadlift is often revered as the king of lifts. This 8-week plan builds serious strength and better pulling The deadlift is one of the greatest compound lifts in existence. Trap Exercise Selection Exercise selection for 3-day workout splits is important because when you’re only lifting three days a The Big Three In a nutshell, this six-week program is centered around the three powerlifting movements, and while not comprised of them solely, it’s designed to The 3 day split is arguably the best bang for your buck. A properly Learn how to achieve a stronger deadlift in four weeks from Rocket Scientist turned Fitness Pro Jason Maxwell. Gym Geek's 4 day powerlifting routine combines multiple lifts (bench, deadlift and squat) into the same workout session. In the fourth week of each Looking to hone in on a specific lift or movement? Check out these programs to take your squat, deadlift, bench (and more!) to the next level. Day 2 – Rest Day 3 – Bench Press Day 4 – Deadlift Day 5 – OFF Day 6 – Steady Cardio Day 7 – OFF Deloading Week – 5th and 10th Week Week 1 Jim Wendler has “A new take on and old favorite”. The times you hit the gym, the days you go, Deadlift Alternatives The three variations below can increase unilateral strength and hypertrophy and add variety to a workout program. Now, there are heavier lifters who Welcome to week one of the The Ultimate 3 Day Strength Training Program. Increase your deadlift 1RM and build bigger back muscles with this deadlift program. So we set up his next training cycle like this: Week 1: 5 x 5 x 75% Week 2: 3 x 3 x 90% Week 3: 3 x 5 x 80% Week 4: 2-3 x 2 Deadlift 3x/week, hit upper body 2x/week, and train under 60 mins a day. Here are the best 3-day workout splits to fit your weekly schedule and let you build muscle mass, gain strength, and lose fat. A 3-day strength program gives your body time to train hard, recover Take a look at Hevy's 3 Day Split Workout - Complete Guide (2026) to learn about different workout routines and commonly asked questions. What’s more, you can take your Training Frequency Overall, the best deadlift program is the one you stick to. Beat your old deadlift personal record and build a bigger, more muscular back in nine weeks with our new, tried and tested deadlift Deadlift 2 Days per Week - Powerlifting Programs These are deadlift programs that call for the athlete to deadlift 2 days per week.

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