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Full Body 3x — Minimalist Strength
Beginner · 3 days a week · 8 weeks
strength-programs · shared it Feb 23
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3 days per week, full body, compound-focused. Perfect for busy lifters or beginners.
From strength-programs
Based on the Greyskull LP template. Just show up 3x and lift heavy.
Your week
- Day A — Squat/Bench/Row Back Squat · Bench Press · Barbell Row
- Day B — Deadlift/OHP/Chin-Up Deadlift · Overhead Press · Pull-Up
Alternate A and B across your 3 training days.
How it progresses
Working weights go up by 2.5% of your max each week. Every 4th week is a deload, 10% lighter.
Week by week
Week 1 3 sessions · up to 85%
Day A — Squat/Bench/Row
- Back Squat 3×5 at 75%
- Bench Press 3×5 at 75%
- Barbell Row 3×8
Day B — Deadlift/OHP/Chin-Up
- Deadlift 1×5 at 85%
- Overhead Press 3×5 at 70%
- Pull-Up 3×8
Day A — Squat/Bench/Row
- Back Squat 3×5 at 75%
- Bench Press 3×5 at 75%
- Barbell Row 3×8
Week 2 3 sessions · up to 87.5%
Day A — Squat/Bench/Row
- Back Squat 3×5 at 77.5%
- Bench Press 3×5 at 77.5%
- Barbell Row 3×8
Day B — Deadlift/OHP/Chin-Up
- Deadlift 1×5 at 87.5%
- Overhead Press 3×5 at 72.5%
- Pull-Up 3×8
Day A — Squat/Bench/Row
- Back Squat 3×5 at 77.5%
- Bench Press 3×5 at 77.5%
- Barbell Row 3×8
Week 3 3 sessions · up to 90%
Day A — Squat/Bench/Row
- Back Squat 3×5 at 80%
- Bench Press 3×5 at 80%
- Barbell Row 3×8
Day B — Deadlift/OHP/Chin-Up
- Deadlift 1×5 at 90%
- Overhead Press 3×5 at 75%
- Pull-Up 3×8
Day A — Squat/Bench/Row
- Back Squat 3×5 at 80%
- Bench Press 3×5 at 80%
- Barbell Row 3×8
Week 4 Deload 3 sessions · up to 83.3%
Day A — Squat/Bench/Row
- Back Squat 3×5 at 74.3%
- Bench Press 3×5 at 74.3%
- Barbell Row 3×8
Day B — Deadlift/OHP/Chin-Up
- Deadlift 1×5 at 83.3%
- Overhead Press 3×5 at 69.8%
- Pull-Up 3×8
Day A — Squat/Bench/Row
- Back Squat 3×5 at 74.3%
- Bench Press 3×5 at 74.3%
- Barbell Row 3×8
Week 5 3 sessions · up to 95%
Day A — Squat/Bench/Row
- Back Squat 3×5 at 85%
- Bench Press 3×5 at 85%
- Barbell Row 3×8
Day B — Deadlift/OHP/Chin-Up
- Deadlift 1×5 at 95%
- Overhead Press 3×5 at 80%
- Pull-Up 3×8
Day A — Squat/Bench/Row
- Back Squat 3×5 at 85%
- Bench Press 3×5 at 85%
- Barbell Row 3×8
Week 6 3 sessions · up to 97.5%
Day A — Squat/Bench/Row
- Back Squat 3×5 at 87.5%
- Bench Press 3×5 at 87.5%
- Barbell Row 3×8
Day B — Deadlift/OHP/Chin-Up
- Deadlift 1×5 at 97.5%
- Overhead Press 3×5 at 82.5%
- Pull-Up 3×8
Day A — Squat/Bench/Row
- Back Squat 3×5 at 87.5%
- Bench Press 3×5 at 87.5%
- Barbell Row 3×8
Week 7 3 sessions · up to 100%
Day A — Squat/Bench/Row
- Back Squat 3×5 at 90%
- Bench Press 3×5 at 90%
- Barbell Row 3×8
Day B — Deadlift/OHP/Chin-Up
- Deadlift 1×5 at 100%
- Overhead Press 3×5 at 85%
- Pull-Up 3×8
Day A — Squat/Bench/Row
- Back Squat 3×5 at 90%
- Bench Press 3×5 at 90%
- Barbell Row 3×8
Week 8 Deload 3 sessions · up to 90%
Day A — Squat/Bench/Row
- Back Squat 3×5 at 83.3%
- Bench Press 3×5 at 83.3%
- Barbell Row 3×8
Day B — Deadlift/OHP/Chin-Up
- Deadlift 1×5 at 90%
- Overhead Press 3×5 at 78.8%
- Pull-Up 3×8
Day A — Squat/Bench/Row
- Back Squat 3×5 at 83.3%
- Bench Press 3×5 at 83.3%
- Barbell Row 3×8
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