[Collection]
Plan around your schedule
Compare three-day plans if you want fewer weekly sessions than a six-day program.
Program collection
Three-day strength plans
Compare strength programs with three training days per week and review the weekly structure before choosing.
[Focus]
Strength
[Schedule]
Training days per week: 3
[Collection]
Compare weekly schedules
Check how each plan arranges training days and rest days.
[Collection]
Compare different experience levels
Review each plan's progression rules and exercises to see what fits your training.
[Collection]
3 day strength programs in the IronFlow library
Review each plan's schedule, exercises, and progression before you start.
12 programs
StrengthBeginner
5/3/1 for Beginners
A simple 3-day 5/3/1 entry point that keeps full-body frequency and manageable progression.
3 Days / week4 weeks
Session order
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StrengthBeginner
Ivysaur 4-4-8
A three-day beginner powerbuilding plan alternating four- and eight-rep work across the week.
3 Days / week2 weeks
Session order
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StrengthBeginner
Starting Strength Novice LP
The classic novice linear progression alternating A/B workouts with simple barbell lifts.
3 Days / week4 weeks
Session order
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StrengthIntermediate
5/3/1 Building the Monolith
A high-volume 5/3/1 variant built around big compounds and dense supplemental work.
3 Days / week6 weeks
Session order
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StrengthBeginner
Fierce 5
A balanced beginner full-body A/B split with fast linear progression and simple exercise selection.
3 Days / week2 weeks
Session order
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StrengthBeginner
Full Body - 3 Day
A straightforward 3-day barbell plan for lifters who want a clean full-body weekly structure.
3 Days / week2 weeks
Session order
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StrengthBeginner
Greyskull LP
A beginner linear progression using AMRAP top sets to drive strength and autoregulated progress.
3 Days / week2 weeks
Session order
View program
StrengthIntermediateSupports progression engine
Madcow 5x5
The classic heavy/light/medium barbell progression for post-novice lifters who still want weekly jumps.
3 Days / week1 week
Session order
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StrengthBeginner
r/Fitness Basic Beginner
A free introductory 3-day barbell routine from the r/Fitness wiki for learning the fundamental lifts.
3 Days / week2 weeks
Session order
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StrengthIntermediate
Sheiko Intermediate Medium Load
The intermediate medium-load Sheiko selection with three weekly powerlifting sessions and percentage-based volume.
3 Days / week4 weeks
Session order
View program
StrengthBeginner
StrongLifts 5x5
A free 3-day novice barbell progression with alternating A/B sessions and simple load increases.
3 Days / week2 weeks
Session order
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StrengthIntermediate
Texas Method
An intermediate setup with one volume day, one recovery day, and one intensity day each week.
3 Days / week2 weeks
Session order
View program
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