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 Type	Full Body Workout
Training Type	Tri-set (Three exercises in a row in one set)
Program Duration	8-12 Weeks
Routine Goal	Develop Strength, Mass, and Endurance
Training Level	Intermediate to Advanced
Duration Per Session	60-90 Minutes
Sessions/week	3 Days
Targe Gender	Male
Suitable Age Group	18-35 Years
Alternate Program for Beginners	Circuit Training Program

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

• 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 3	Muscles Work	Reps
V-grip Lat Pulldown	Back	10-15
Dumbbell Front Squat	Quad	10-15
Bar Dips	Chest, Triceps	10-15

Set 2 x 3	Muscles Work	Reps
Seated Cable Row	Back	12-15
Dumbbell Lunges	Legs	10/side
Lateral Delt Raises	Shoulder	12-15

Set 3 x 3	Muscles Work	Reps
1-arm DB Row	Back	10/side
Machine Leg Curl	Hamstrings	12-15
Pec Deck Fly	Chest	12-15

Wednesday

Set 1 x 3	Muscles Work	Reps
Arnold Press	Shoulder	10-12
Machine Leg Press	Quad	12-15
Bent-over Row	Back	10-15

Set 1 x 3	Muscles Work	Reps
Flat Dumbbell Bench Press	Chest	10-15
Hip Thrust/Glute Bridge	Glute	10-12
Chin-ups	Biceps	8-10

Set 1 x 3	Muscles Work	Reps
Rear Delt Raises	Shoulder	10-12
Calf Raises	Calves	12-15
Bar Dips	Triceps	8-10

Friday

Set 1 x 3	Muscles Work	Reps
Pull-ups	Back	6-10
Back Squat	Legs	10-15
Narrow Grip Bench Press	Triceps	10-15

Set 1 x 3	Muscles Work	Reps
EZ Bar Curl	Biceps	10-15
Leg Extension	Quad	10-15
One-arm Overhead Extension	Triceps	10/side

Set 1 x 3	Muscles Work	Reps
Hanging Knee Raises	Lower Abs	10-15
Decline/Cable Crunch	Upper Abs	10-12
Ab Wheel Rollout	Entire Abs	5-10

Week 3-4

Perform three rounds per set.

Monday

Set 1	Set 2	Set 3
Front Lat Pulldown	Preacher Curl	One-arm DB Row
DB Step-up	Lateral Lunges	Calf Raises
Incline Bench Press	Bar Dips	Side Delt Raises

Wednesday

Set 1	Set 2	Set 3
Pull-ups	Seated Cable Row	EZ Bar Biceps Curl
Back Squat	Leg Extension	Machine Leg Curl
Arnold Press	H2L Cable Fly	Rear Delt Fly

Friday

Set 1	Set 2	Set 3
Flat Bench Press	Bar Dips	Hanging Knee Raises
Curtsy Lunges	Hip Thrust	Calf Raises
Standing Lat Pulldown	Shoulder Shrug	High to Low Wood Chop

Week 5-6

Perform three rounds per set.

Monday

Set 1	Set 2	Set 3
Front Lat Pulldown	Alternate Hammer Curl	Pendlay Row
DB Step-up	Frog Pump	Lying Cable Crunches
Decline Bench Press	Rope Pushdown	Side Delt Raises

Wednesday

Set 1	Set 2	Set 3
Pull-ups	Seated Cable Row	EZ Bar Biceps Curl
Hack Squat	Leg Extension	Machine Leg Curl
Arnold Press	Dumbbell Pullover	Deficit Pushups

Friday

Set 1	Set 2	Set 3
Flat Bench Press	Bar Dips/French Press	Hanging Knee Raises
Sumo Cossack Squat	Romanian Deadlift	Calf Raises
Standing Lat Pulldown	Behind The Neck Shrug	Landmine Oblique Twist

Week 7-8

Perform three rounds per set.

Monday

Set 1	Set 2	Set 3
Front Lat Pulldown	Incline DB IYT Raises	Seal/Chest Supported Row
Barbell Jammers	Lateral Step-up	Calf Raises
Bar Dips	Landmine Press	Side Delt Raises

Wednesday

Set 1	Set 2	Set 3
Front Lat Pulldown	Seated Cable Row	One-arm DB Row
Trap Bar Deadlift	Bulgarian Split Squat	Ab Wheel Roll
Incline Bench Press	Rope Pushdown	Side Delt Raises

Friday

Set 1	Set 2	Set 3
V-grip Lat Pulldown	Neutral Grip Chinup	Hanging Knee Raise
DB Step-up	Decline Crunches	Calf Raises
Incline Bench Press	Decline Cable Fly	Weighted 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:

• The Best Drop Set Workout Routine
• The Best 12-Week Pyramid Workout Routine
•  Total Body Circuit Training Program