8-Week Full Body Tri Set Workout Program with PDF

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:

Photo of author
Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Share to...