Build A Great Physique With Only 3 Days A Week (Full Plan)

Want this built around your week? DM me "3DAY" on Instagram: (@olliewildman) I coach busy professional men 1:1 to get lean and strong around work, travel and a social life. ── In this video, I show you how I'd build a great physique training just 3 days a week. I cover the research on training frequency and volume, the full-body split I'd use, and the exact workouts, sets and reps. Timestamps: 0:00 - Can 3 days a week really work? 0:45 - Chapter 1: What the research says 3:10 - Chapter 2: The split 5:20 - Chapter 3: The workouts 8:30 - Make it fit your week References: Schoenfeld et al. 2019, Journal of Sports Sciences: https://doi.org/10.1080/02640414.2018... Pelland et al. 2025, Sports Medicine: https://doi.org/10.1007/s40279-025-02... Hermann et al. 2025, Medicine & Science in Sports & Exercise: https://doi.org/10.1249/mss.000000000... Currier et al. 2026, ACSM Position Stand, Medicine & Science in Sports & Exercise: https://doi.org/10.1249/mss.000000000... Wu et al. 2026, BMC Sports Science, Medicine and Rehabilitation: https://doi.org/10.1186/s13102-026-01... Refalo et al. 2024, Journal of Sports Sciences: https://doi.org/10.1080/02640414.2024... Refalo et al. 2023, Sports Medicine Open: https://doi.org/10.1186/s40798-023-00... Strey et al. 2026, Sport Sciences for Health: https://doi.org/10.1007/s11332-025-01... Wolf et al. 2025, PeerJ: https://doi.org/10.7717/peerj.18904 Kassiano et al. 2026, Medicine & Science in Sports & Exercise: https://doi.org/10.1249/mss.000000000... Plotkin et al. 2022, PeerJ: https://doi.org/10.7717/peerj.14142 Zhang et al. 2025, Sports Medicine: https://doi.org/10.1007/s40279-025-02... ── About me: I'm Ollie, a UK coach with a Sport & Exercise Science degree from the University of Birmingham. I've trained since 16 and spent years in London recruitment keeping my physique through long hours, client dinners and travel. Now I help busy professional men do the same through the Built for Life Blueprint. ── Disclaimer: Not medical advice. Check with a doctor before starting any training programme.