3-Day Full Body Compound Workout for Mass and Strength

A 3 day full body compound workout is one of the most effective training approaches for building strength, muscle mass, and overall athletic performance. By focusing on multi-joint compound lifts three times per week, you stimulate the largest muscle groups frequently while allowing enough recovery for growth and progression. This structure is ideal for beginners, intermediates, and even advanced lifters who want efficient, results-driven training without living in the gym.

In this guide, you’ll learn exactly how to structure a 3 day full body compound workout routine, why compound movements outperform isolation exercises, and how to apply progressive overload for long-term gains. Whether your goal is muscle growth, fat loss, or functional strength, this plan delivers.

Why Choose a 3 Day Full Body Compound Workout?

Training three days per week hits the sweet spot between stimulus and recovery. Full body workouts allow you to train each muscle group multiple times weekly, which research consistently shows is beneficial for hypertrophy and strength gains.

Benefits of a 3 Day Full Body Compound Workout Routine

• Maximal muscle recruitment with fewer exercises
• Higher calorie burn due to large muscle activation
• Time-efficient training (perfect for busy schedules)
• Improved hormonal response (testosterone and growth hormone)
• Balanced strength development across the entire body

Instead of splitting workouts into body-part days, compound movements like squats, deadlifts, presses, and rows train multiple muscles at once, accelerating progress.

What Are 3 Day Full Body Compound Workout Exercises?

Compound exercises are movements that involve two or more joints and recruit multiple muscle groups simultaneously. These exercises mimic real-world movement patterns and build functional strength.

Examples of Compound Lifts

• Squats (hips, knees, ankles)
• Deadlifts (hips, knees, spine)
• Bench Press (shoulders, elbows)
• Overhead Press (shoulders, elbows)
• Pull-Ups and Rows (shoulders, elbows, spine)

Because they work so many muscles at once, compound lifts should form the foundation of any effective full body workout plan.

Weekly Full Body Compound Workout Structure: How the 3 Day Split Works

This workout is typically performed on Monday, Wednesday, and Friday, or any schedule that allows at least one rest day between sessions.

Sample 3 Day Full Body Compound Workout Weekly Schedule

• Day 1: Full Body Workout A
• Day 2: Full Body Workout B
• Day 3: Full Body Workout C

Each workout emphasizes slightly different compound patterns while still training the entire body, preventing overuse and promoting balanced development.

Warm-Up for Full Body Compound Training

Before heavy compound lifts, warming up properly is essential for performance and injury prevention.

Dynamic Warm-Up (5–10 Minutes)

• Light cardio (rowing, bike, or brisk walk) – 3 minutes
• Hip circles and leg swings
• Arm circles and shoulder rotations
• Bodyweight squats and push-ups

A proper warm-up primes your nervous system and increases joint mobility, setting you up for stronger lifts.

Day 1: Full Body Compound Workout A

This workout focuses on foundational lower-body strength paired with upper-body pushing and pulling movements.

Barbell Back Squat 3 Day Full Body Compound Workout

Sets: 4
Reps: 5–8
Rest: 2–3 minutes

The squat is the king of compound exercises, building strength in the quads, glutes, hamstrings, and core.

Barbell Bench Press

Sets: 4
Reps: 6–8
Rest: 2 minutes

Bench pressing develops the chest, shoulders, and triceps while improving upper-body pushing power.

Bent-Over Barbell Row 3 Day Full Body Compound Workout

Sets: 3
Reps: 8–10
Rest: 90 seconds

Rows strengthen the upper back and improve posture, balancing the pressing movements.

Romanian Deadlift

Sets: 3
Reps: 8–10
Rest: 2 minutes

This hip-hinge movement targets the hamstrings and glutes while reinforcing proper deadlift mechanics.

Plank Hold

Sets: 3
Time: 30–60 seconds

Core stability is critical for compound lifting performance and injury prevention.

Day 2: Full Body Compound Workout B

Day 2 emphasizes posterior-chain development and vertical pressing and pulling.

Conventional Deadlift 3 Day Full Body Compound Workout

Sets: 4
Reps: 3–6
Rest: 3 minutes

Deadlifts build total-body strength, hitting the glutes, hamstrings, back, and grip.

Overhead Barbell Press

Sets: 4
Reps: 6–8
Rest: 2 minutes

The overhead press strengthens the shoulders, triceps, and upper chest while demanding core stability.

Pull-Ups or Lat Pulldowns

Sets: 3
Reps: 8–12
Rest: 90 seconds

Vertical pulling develops the lats and improves upper-body balance.

Walking Lunges

Sets: 3
Reps: 10 steps per leg
Rest: 90 seconds

Lunges enhance unilateral leg strength, coordination, and hip stability.

Hanging Knee Raises

Sets: 3
Reps: 12–15

This movement strengthens the lower abs and improves core control.

Day 3: Full Body Compound Workout C

The final workout of the week blends volume and intensity to reinforce strength gains.

Front Squat or Goblet Squat

Sets: 4
Reps: 6–8
Rest: 2 minutes

Front-loaded squats emphasize the quads and core while reducing lower-back strain.

Incline Dumbbell or Barbell Press

Sets: 3
Reps: 8–10
Rest: 90 seconds

Incline pressing targets the upper chest and shoulders for balanced upper-body development.

Seated Cable Row or Chest-Supported Row

Sets: 3
Reps: 10–12
Rest: 90 seconds

This variation reduces lower-back fatigue while still building a strong upper back.

Hip Thrusts

Sets: 3
Reps: 8–12
Rest: 2 minutes

Hip thrusts isolate glute power, improving athletic performance and squat strength.

Farmer’s Carries

Sets: 3
Distance: 30–40 meters

Loaded carries enhance grip strength, core stability, and total-body endurance.

Progressive Overload: How to Keep Making Gains

Progressive overload is the backbone of long-term results. Without it, your body has no reason to adapt.

Simple Ways to Apply Progressive Overload

• Increase weight by 2.5–5 lbs each week
• Add 1–2 reps per set
• Improve form and control
• Reduce rest times slightly

Track your lifts consistently to ensure steady improvement.

Rest, Recovery, and Nutrition

Training hard three days per week demands proper recovery to grow stronger.

Recovery Tips

• Sleep 7–9 hours per night
• Stay hydrated
• Stretch tight muscle groups
• Use rest days for light activity

Nutrition Basics

• Eat enough protein (0.7–1g per pound of bodyweight)
• Fuel workouts with complex carbs
• Include healthy fats for hormone balance

Recovery and nutrition are just as important as the workouts themselves.

Who Should Use a 3 Day Full Body Compound Workout?

This program is versatile and adaptable for nearly anyone.

Best For:

• Beginners learning proper movement patterns
• Busy professionals with limited gym time
• Intermediate lifters seeking balanced progress
• Athletes building functional strength

With proper load selection, this routine can scale to any fitness level.

Common 3 Day Full Body Compound Workout Mistakes to Avoid

• Skipping warm-ups
• Using too much weight with poor form
• Ignoring recovery days
• Neglecting core training

Consistency and technique always beat intensity alone.

Build Strength the Smart Way

A 3 day full body compound workout delivers maximum results with minimal complexity. By prioritizing compound lifts, training the entire body multiple times per week, and applying progressive overload, you create the perfect environment for muscle growth, fat loss, and strength development.

Stick to the plan, fuel your body properly, and focus on long-term consistency. Over time, this simple yet powerful structure will help you build a stronger, leaner, and more athletic physique—without wasting hours in the gym.

If you want a workout routine that’s efficient, effective, and proven to work, this 3 day full body compound workout is the foundation you can build on for years to come.

For even more strength training guidance and workout variety to support your 3-day full body compound routine, check out our detailed Full Body Workout Plan Maximizing Your Fitness for additional exercise options and weekly structure tips. If you’re short on time but still want full-body gains, our 20‑Minute Full Body Barbell Workout Power Strength Routine delivers efficient compound lifting in under half an hour. For those looking for alternative formats, explore the 45‑Minute Full Body Dumbbell Workout (At Home or Gym) which uses dumbbells to hit all major muscle groups. Beginners can build confidence with our 60‑Minute Full Body Workout for Beginners: A Step‑By‑Step Guide, and if you’re interested in more structured weekly training ideas, our 1 Week Full Body Workout Plan (Simple, Effective & Results‑Driven) lays out a full week of balanced routines you can adapt alongside this program.