Build full-body strength with a simple, powerful plan
Strength Focus (3x/week) routine
This routine is designed for raw strength building and muscle development. Built on three focused sessions that target every major movement pattern, this program delivers consistent progress through compound movements and proven strength-building protocols. Perfect for intermediate lifters who want to see in-10 deadlife, more bench, and total functional strength while training just three days a week.
Workout Summary
| Main goal | Build full-body strength |
| Workout type | Full-body strength split |
| Training level | Intermediate |
| Program duration | Ongoing |
| Days per week | 3 |
| Time per workout | 60–75 minutes |
| Equipment required | Barbell, dumbbells, machines |
| Target gender | Mass & muscle |
Structured strength progression
Three days, full impact
You train Monday, Wednesday, and Friday, giving you time to adapt the stimulus to your central nervous system while ensuring you're progressing through that session. To understand volume, movements are focused around heavy compound lifts: pressing, pulling, and squatting are central to resistance training and fitness gains for all.
Strength A - Squat focus
Cat Cow Stretch
Bodyweight Squat
Barbell Squat
Barbell Bench Press
Barbell Bent Over Row
Seated Dumbell Shoulder Press
Pull Up
Dumbbell Lying Triceps Extension
Strength B - Deadlift focus
Bird Dog
Low Lunge Twist
Barbell Deadlift
Barbell Bench Press
Two-Arm Kettebell Row
Bulgarian Split Squat
Dumbbell Chest Press
Dumbbell Biceps Curl
Strength C - Press focus
Kneeling Back Rotation Stretch
Cat Cow Stretch
Barbell Front Squat
Seated Dumbell Shoulder Press
Dumbbell Deadlift
Bent Over Dumbbell Row
Push Up
Kettlebell Farmer's Carry
Compounds movements, intelligent programming
Fewer reps, more strength
This program rotates 3 sets of 3-6 reps plus performance-based on building maximum strength while achieving reasonable recovery time. The focus is on moving heavier loads less frequently, high, giving your nervous system the time it needs to be adapted.
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep, and keep moving forward, one workout at a time.
Frequently asked questions about the Strength Focus (3x/week) routine
Simply shift the schedule forward and resume where you left off. The program is flexible enough to accommodate life’s interruptions.
Strength gains are often noticeable within 4–6 weeks if you're consistent and eating to support performance. Progressively overloading the bar is key.
You can, but keep it light. Focus on walking or low-impact conditioning on your rest days—nothing that interferes with your recovery or progress.
Strength training isn’t about keeping your heart rate high. You need time to recover between heavy sets so you can lift with max effort on each round.
If you’ve already learned proper form for the major lifts, yes. Otherwise, work with a coach for a few weeks before jumping into a 5x5 strength protocol.
Strength-focused lifters who want results, not fluff
Who this Strength Focus (3x/week) routine for
This plan is built for anyone who wants to get stronger without chasing fatigue. If you’re serious about progress, but don’t want to train 5–6 days a week, this minimalist, full-body approach keeps things efficient and goal-oriented.
Other splits that support strength, mobility, and athletic development
