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Repigo Program

Full Body Split

A classic 3-day full body split for building muscle and strength with balanced weekly frequency.

Updated July 19, 2026 by Repigo Team

Split Type
Full Body
Days Per Week
3
Workouts
3

Choose This Program If

  • You want a 3-day full-body workout plan.
  • You want to train the whole body multiple times per week.
  • You want a balanced mix of strength and muscle-building work.

How The Program Works

A classic 3-day full body split for building muscle and strength with balanced weekly frequency. Each workout trains the legs, chest, back, shoulders, arms, and core with a slightly different emphasis.

A common schedule is Monday, Wednesday, and Friday, or any three non-consecutive days. Use controlled reps, keep 1-2 reps in reserve on most sets, and increase the load when you can complete all prescribed reps with solid form.

Weekly Layout

  1. Day 1: Full Body Strength
  2. Day 2: Rest
  3. Day 3: Full Body Volume
  4. Day 4: Rest
  5. Day 5: Full Body Hypertrophy
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Full Body Strength

  • Barbell Squat: 3 sets x 8 reps
  • Barbell Bench Press: 3 sets x 8 reps
  • Cable Lat Pulldown: 3 sets x 10 reps
  • Barbell Romanian Deadlift: 3 sets x 10 reps
  • Cable Lateral Raise: 2 sets x 12 reps
  • Cable Triceps Pushdown: 2 sets x 12 reps
  • Kneeling Cable Crunch: 2 sets x 12 reps

Day 2: Full Body Volume

  • Barbell Deadlift: 2 sets x 5 reps
  • Machine Chest Press: 3 sets x 10 reps
  • Seated Cable Row: 3 sets x 10 reps
  • 45-Degree Sled Leg Press: 3 sets x 10 reps
  • Barbell Overhead Press: 3 sets x 8 reps
  • Dumbbell Curl: 2 sets x 12 reps
  • Hanging Knee Raise: 2 sets x 15 reps

Day 3: Full Body Hypertrophy

  • Barbell Squat: 3 sets x 8 reps
  • Incline Dumbbell Bench Press: 3 sets x 10 reps
  • Pull-Up: 3 sets x 8 reps
  • Bulgarian Split Squat: 2 sets x 10 reps
  • Cable Face Pull: 3 sets x 15 reps
  • Dumbbell Hammer Curl: 2 sets x 12 reps
  • Dumbbell Overhead Triceps Extension: 2 sets x 12 reps

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.