3 Day Workout Routine

Workout Points



5 to 6 weeks


Train entire body in 3 day intervals. Split up muscle groups according to intervals


- Work each muscle group 2 times per week

- Two to three muscle groups trained in each session using a variety of weight training exercises

- Light to moderate weights used to start. This will allow your body the time it needs to get used to the new routine and exercises. Once you are comfortable with the routine, increase weight or repetitions.

- Keep the rest periods moderate. Once you are fully recovered from the previous set, perform the exercise. As you progress with the routine, shorten the rest periods.

- Cardio work at the end of each workout - 20 to 25 minutes


Try and keep the workout as is. However, if there are exercises you cannot perform, substitute with other movements.

If you can complete the prescribed repetitions easily, try increasing the weight by 15% on your last set for the next session (keep the first sets the same). You may also add additional repetitions using the same weight for your next session.

Remember to try and improve week after week. I suggest you concentrate on trying to improve on your last working set of your exercise.

Watch your diet. For more information on how to eat properly for weight training, please see this page here.

Workout A - Monday - Chest / Back / Calves
Exercise Sets Repetitions Rest Periods
Flat Dumbbell Bench Press 4 12 50 seconds
Incline barbell press 3 12 50 seconds
Flat bench fly 3 15 40 seconds
Lat machine pull downs 3 12 45 seconds
T-bar rows 4 10 1 minute
Shrugs 3 12 50 seconds
Standing calf raise 5 20 50 seconds
Cardio     20 - 25 Minutes

Workout B - Tuesday - Upper Thighs / Hamstrings / Abs
Exercise Sets Repetitions Rest Periods
Leg extensions 3 20 40 seconds
Squats 3 12 1 minute
Leg press 3 15 50 seconds
Leg curls 3 12 50 seconds
Stiff leg dead lifts 2 12 50 seconds
Incline sit ups 4 15 1 minute
Cardio     20 to 25 Minutes

Workout C - Wednesday - Shoulders / Biceps / Triceps
Exercise Sets Repetitions Rest Periods
Side laterals 3 15 50 seconds
Seated Dumbbell Press 3 12 1 minute
Bent Over Laterals 2 15 50 seconds
Barbell curls 3 12 50 seconds
Seated dumbbell curls 3 12 50 seconds
Close grip bench press 3 12 1 minute
Standing cable pushdowns 3 12 50 seconds
Cardio     20 to 25 Minutes

Thursday - Rest

Remember, this is a sample routine. Please feel free to adjust the exercises, repetitions, and sets. Please keep in mind that the point of this type of training routine is to keep the muscles working while providing "adequate" rest and recovery.

Return to 3 day split routines

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All the best,


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