BASE 3 Day Split

This blog is for anyone who wants to run the 4-day BASE split as a 3-day schedule without losing the integrity of the program.

Each week, you’ll complete three workouts and skip one main lift, rotating which lift you skip so nothing gets neglected long term.

• Week 1: Skip the squat day

• Week 2: Skip the bench day

• Week 3: Skip the deadlift day

• Week 4: Skip the overhead press day

You can adjust the order if needed, but by the end of the month the goal is simple.You’ve trained three days each week and only missed one squat, one bench, one deadlift, and one overhead press session total.

Some months may require slight adjustments depending on the calendar, but the principle stays the same, one main lift is skipped per week, rotated across the month.

This is the simplest and most effective way to run BASE on a 3-day schedule while still getting the full benefit of the program!