Workout Routine

Free

Upper Lower Full Body Split – 3-Day Workout Routine

by Hardy

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Upper lower full body split for three days a week. Day one trains the upper body, day two the legs, and day three everything.

Every muscle gets two sessions a week. The workouts stay shorter than three full body days. Hardy tracks every set and works out your next weight from the rules below.

Weekly structure

Train Monday, Wednesday and Friday, with a rest day after each session.

  • Upper: bench press 3×6–10, barbell row 3×6–10, seated dumbbell shoulder press 3×8–12, lat pulldown 3×8–12, lateral raise 2×12–15, triceps pushdown 2×10–15
  • Lower: squat 3×6–10, Romanian deadlift 3×8–10, leg press 3×10–12, leg curl 3×10–15, calf raise 3×10–15
  • Full Body: incline dumbbell press 3×8–12, Bulgarian split squat 3×8–12, seated cable row 3×10–12, hip thrust 3×8–12, dumbbell curl 2×10–15, overhead triceps extension 2×10–15

Rest 2 to 3 minutes on the first two lifts of each day and 60 to 90 seconds on the rest.

Progression

Every exercise uses double progression. Start at the bottom of the rep range and add reps each session. When every set reaches the top, Hardy adds weight and you start again from the bottom.

Most exercises go up 5 lbs (2.5 kg). Barbell squats, deadlifts, hip thrusts, leg presses and calf raises go up 10 lbs (4.5 kg). Fall below the range and the weight comes down by the same amount.

Tips

  • Keep the full body day lighter than the other two. It is there to add a second session, not to wear you out.
  • New to lifting? Start with the 3 Day Full Body Workout and move here when sessions run long.
  • The 3 day workout split guide compares this week with full body and PPL.

Starting TM is 90% of 1RM.

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Workouts

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
150 sec
2
–
–
6-10
150 sec
3
–
–
6-10
150 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

bench press

3×6

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
150 sec
2
–
–
6-10
150 sec
3
–
–
6-10
150 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

barbell row

3×6

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

seated shoulder press

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lat pulldown

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
60 sec
2
–
–
12-15
60 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lateral raise

2×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

tricep pushdown

2×10

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
180 sec
2
–
–
6-10
180 sec
3
–
–
6-10
180 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

squat

3×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-10
150 sec
2
–
–
8-10
150 sec
3
–
–
8-10
150 sec

Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

romanian deadlift

3×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
120 sec
2
–
–
10-12
120 sec
3
–
–
10-12
120 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

leg press

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec
3
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

leg curl

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec
3
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

calf raise

3×10

Full Body

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
120 sec
2
–
–
8-12
120 sec
3
–
–
8-12
120 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

bulgarian split squat

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
90 sec
2
–
–
10-12
90 sec
3
–
–
10-12
90 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

seated cable row

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
120 sec
2
–
–
8-12
120 sec
3
–
–
8-12
120 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

hip thrust

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

2×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

overhead triceps extensions

2×10