8-Week Full Body Tri Set Workout Program with PDF

Full Body Tri Set Workout Program

From the drop, pyramid, and super sets to tri-sets and quad sets, you can train your muscles in various ways to build strength and muscle mass and achieve your best shape. Out of multiple rep-set methods, I’ll share a full body Tri Set workout routine in this article.

The tri-set workout training involves performing three different exercises (push, pull, and legs) in a row with no rest between them. It allows you to target more muscles in less time than the conventional rep-set method.

It is an intense form of training that requires a great deal of muscular strength and endurance.

Those looking for a time-efficient, easy-to-follow, and effective training program can try this Tri set full body workout routine.

Pros and Cons of Tri-Set Workout

Let’s see some of the pros and cons of tri-sets training that will help you decide whether you should do it or not.

Benefits:

  • Time Efficient: Tri-set training involves performing a series of three exercises in one set and allows you to train your entire body in less time than the conventional rep-set method, making it a time-efficient workout program.
  • Build Strength and Mass: When it comes to gaining strength and mass, the triset workout is no different than the other rep-set method. A three-day total body triset program allows you to target large muscles at least twice a week and small muscle groups once a week, helping you grow strength and muscle over time.
  • Increase Muscular Endurance: Doing three exercises in a row keeps your heart rate high throughout the workout and helps increase muscular endurance.
  • Promote Cardiovascular Health: Triset is a high-intense training program that improves aerobic and anaerobic fitness and enhances your cardiovascular health.

Disadvantages:

  • Make You Tire Quickly: The triset is an intense form of training that requires you to move quickly from one exercise to another with little or no rest. So, it can exhaust you fast.
  • Not Suitable for Beginners: This is only for intermediate to advanced lifters with decent muscular strength and endurance.

Program Summary

Split TypeFull Body Workout
Training TypeTri-set (Three exercises in a row in one set)
Program Duration8-12 Weeks
Routine GoalDevelop Strength, Mass, and Endurance
Training LevelIntermediate to Advanced
Duration Per Session60-90 Minutes
Sessions/week3 Days
Targe GenderMale
Suitable Age Group18-35 Years
Alternate Program for Beginners Circuit Training Program

8-Week Full Body Tri Set Workout Program for Ultimate Growth

Tri-Set Workout
  • Monday – Full Body Workout
  • Tuesday – OFF/LISS Cardio
  • Wednesday – Full Body Workout
  • Thursday – OFF
  • Friday – Full Body Workout
  • Saturday – OFF/Cardio
  • Sunday – OFF

This three-day weekly total body triset workout routine includes both isolation and compound exercises and will target your large muscle group at least twice a week and small muscle group once a week.

Combining single and multi-joint exercises and working on each muscle will help you achieve the best results over time in terms of strength and muscle growth.

Warm-up: It is best to do 5-10 minutes of warm-up exercises to increase your heart rate and prepare your muscles for intense resistance exercises. You can jog on the treadmill, do bodyweight cardio exercises, or lift a light bar and dumbbell for warm-up.

Note: You can make as many changes as you want that suit your goals, fitness level, preferences, and schedule.

Reps x Sets: Perform two to three sets of each tri-set with 2-3 minutes of rest between them.

Week 1-2

Monday

Set 1 x 3Muscles WorkReps
V-grip Lat PulldownBack10-15
Dumbbell Front SquatQuad10-15
Bar DipsChest, Triceps10-15
Set 2 x 3Muscles WorkReps
Seated Cable RowBack12-15
Dumbbell LungesLegs10/side
Lateral Delt RaisesShoulder12-15
Set 3 x 3Muscles WorkReps
1-arm DB RowBack10/side
Machine Leg CurlHamstrings12-15
Pec Deck FlyChest12-15

Wednesday

Set 1 x 3Muscles WorkReps
Arnold PressShoulder10-12
Machine Leg PressQuad12-15
Bent-over RowBack10-15
Set 1 x 3Muscles WorkReps
Flat Dumbbell Bench PressChest10-15
Hip Thrust/Glute BridgeGlute10-12
Chin-upsBiceps8-10
Set 1 x 3Muscles WorkReps
Rear Delt RaisesShoulder10-12
Calf RaisesCalves12-15
Bar DipsTriceps8-10

Friday

Set 1 x 3Muscles WorkReps
Pull-upsBack6-10
Back SquatLegs10-15
Narrow Grip Bench Press Triceps10-15
Set 1 x 3Muscles WorkReps
EZ Bar CurlBiceps10-15
Leg ExtensionQuad10-15
One-arm Overhead ExtensionTriceps10/side
Set 1 x 3Muscles WorkReps
Hanging Knee RaisesLower Abs10-15
Decline/Cable CrunchUpper Abs10-12
Ab Wheel RolloutEntire Abs5-10

Week 3-4

Perform three rounds per set.

Monday

Set 1Set 2Set 3
Front Lat PulldownPreacher CurlOne-arm DB Row
DB Step-upLateral LungesCalf Raises
Incline Bench PressBar DipsSide Delt Raises

Wednesday

Set 1Set 2Set 3
Pull-upsSeated Cable RowEZ Bar Biceps Curl
Back SquatLeg ExtensionMachine Leg Curl
Arnold PressH2L Cable FlyRear Delt Fly

Friday

Set 1Set 2Set 3
Flat Bench PressBar DipsHanging Knee Raises
Curtsy LungesHip ThrustCalf Raises
Standing Lat PulldownShoulder ShrugHigh to Low Wood Chop

Week 5-6

Perform three rounds per set.

Monday

Set 1Set 2Set 3
Front Lat PulldownAlternate Hammer CurlPendlay Row
DB Step-upFrog PumpLying Cable Crunches
Decline Bench PressRope PushdownSide Delt Raises

Wednesday

Set 1Set 2Set 3
Pull-upsSeated Cable RowEZ Bar Biceps Curl
Hack SquatLeg ExtensionMachine Leg Curl
Arnold PressDumbbell PulloverDeficit Pushups

Friday

Set 1Set 2Set 3
Flat Bench PressBar Dips/French PressHanging Knee Raises
Sumo Cossack SquatRomanian DeadliftCalf Raises
Standing Lat PulldownBehind The Neck ShrugLandmine Oblique Twist

Week 7-8

Perform three rounds per set.

Monday

Set 1Set 2Set 3
Front Lat PulldownIncline DB IYT RaisesSeal/Chest Supported Row
Barbell JammersLateral Step-upCalf Raises
Bar DipsLandmine PressSide Delt Raises

Wednesday

Set 1Set 2Set 3
Front Lat PulldownSeated Cable RowOne-arm DB Row
Trap Bar DeadliftBulgarian Split SquatAb Wheel Roll
Incline Bench PressRope PushdownSide Delt Raises

Friday

Set 1Set 2Set 3
V-grip Lat PulldownNeutral Grip ChinupHanging Knee Raise
DB Step-upDecline CrunchesCalf Raises
Incline Bench PressDecline Cable FlyWeighted Plank

Note: You can replace as many exercises as you like from what is outlined above. The above program is an example of how you can also organize a full body triset workout plan.

Download The Tri-Set Workout Routine PDF


Alternate Workout Programs:

Share This Blog

Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

Recent Posts

Sign up for our Newsletter

Sign up for practical, helpful, and unique content that can help you elevate your fitness.

SEARCH YOUR WORKOUT​

You can also use this search box to find your workout​

Search