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3-Day Intermediate Strength

StrengthIntermediate

Where the 5x5 stops working: two heavy days on the four lifts with a four-week percentage wave, and a volume day that builds the base underneath them.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 55 min
Weekly volume
≈49 working sets

Equipment

GymBarbellBodyweightCable

Where the week's sets go

  • Legs16 sets · 33%
  • Back11 sets · 22%
  • Chest10 sets · 20%
  • Shoulders6 sets · 12%
  • Core6 sets · 12%

A week on this plan

  1. Sunrest day
  2. MonSquat & Bench
  3. Tuerest day
  4. WedDeadlift & Press
  5. Thurest day
  6. FriVolume
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Squat & Bench

Heavy squat and bench · 5 exercises · Up to 50 min

    • Barbell full squatQuads · Barbell3× 3–5 reps4 min restThe wave: 5s, 3s, then 5/3/1 across three weeks, deload in the fourth. Push the last set, keep one or two in reserve.
    • Barbell bench pressChest · Barbell3× 3–5 reps4 min restSame wave as the squat. Pause every rep on the chest.
    • Barbell romanian deadliftGlutes · Barbell3× 6–8 reps2 min 30 s rest
    • Cable lat pulldown full range of motionLats · Cable3× 8–12 reps1 min 30 s rest
    • Front plankAbs · Bodyweight3× 45 s1 min rest

Workout 2 of 3

Deadlift & Press

Heavy deadlift and overhead press · 5 exercises · Up to 56 min

    • Barbell deadliftGlutes · Barbell3× 3–5 reps5 min restThe wave. Reset your brace on the floor between every rep, and do not touch-and-go.
    • Barbell seated overhead pressFront delts · Barbell3× 3–5 reps3 min restThe wave. Overhead moves in 1.25 kg steps if the gym has the plates.
    • Barbell front squatQuads · Barbell3× 5–8 reps3 min rest
    • Chin-upLats · Bodyweight4× 5–8 reps2 min restAdd weight once eight is easy on all four sets.
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest

Workout 3 of 3

Volume

Bench, squat and row at 10–15% under · 5 exercises · Up to 57 min

    • Barbell bench pressChest · Barbell4× 6–8 reps3 min restFour sets across, 10–15% under Monday's top set. Speed on every rep.
    • Barbell full squatQuads · Barbell4× 6–8 reps3 min restPaused a full second at the bottom. This is where the heavy days get their strength from.
    • Barbell bent over rowUpper back · Barbell4× 6–8 reps2 min 30 s rest
    • Chest dipChest · Bodyweight3× 8–12 reps2 min restWeighted once twelve is routine.
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest

How to progress

The main lifts on the heavy days run a four-week wave off a training max (90% of your best single): week one 3×5 at 75, 80 and 85%, week two 3×3 at 80, 85 and 90%, week three 5, 3 then 1+ at 85, 90 and 95%, week four deload at 60%. The last set of the wave is the one you push, one or two reps in reserve. Then add 2.5 kg to the upper-body maxes and 5 kg to the lower and start again. The volume day stays at 10–15% under the heavy day and never goes to failure.

Start this plan

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