Intermediate 3 Day On 1 Off Workout Routine

This routine is a 3 day on, 1 day off program that maximizes training frequency while providing moderate rest and recovery periods.

Routine Type
3 Days On - 1 Days Off
Duration
Ongoing
Level
Intermediate / Advanced
Purpose
Strength / Muscle building
Target
To maximize training frequency

Workout Schedule:

Monday
Chest / Triceps
Tuesday
Back / Biceps
Wednesday 
Shoulders / Legs
Thursday
Rest
Friday
Chest / Triceps
Saturday
Back / Biceps
Sunday
Shoulders / Legs

The Workout

Day 1 Monday - Chest / Triceps

Muscle Group
Exercise
Sets And Reps
Chest
3 x 10 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
3 x 10 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Triceps
3 x 10 reps
1 x 12 reps 
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
3 x 10 reps

Day 2 Tuesday - Back / Biceps

Muscle Group
Exercise
Sets And Reps
Back
3 x 10 reps or failure
 
Lat Pull Downs (to front)
1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
 
Lat Pull Downs (Instead of going to the front, pull to the back of the head)
3 x 10 reps
 
Cable Rows (close grip)
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
 
3 x 10 reps
Biceps
 
 
Superset
Superset Exercise 1: Barbell Curl
4 x 10 reps
 
Superset Exercise 2: Preacher Curls
4 x 6 reps
 
Hammer Curls (Alternating Hands)
3 x 16 reps

Day 5 Friday - Shoulders / Legs

Muscle Group
Exercise
Sets And Reps
Shoulders
1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
Tri Set (Perform one set of each exercises in successcion with no rest. Perform 4 continious sets)
4 x 12 reps
4 x 12 reps
4 x 12 reps
Quadriceps
4 x 10 reps

Rest on Wednesday.

Routine submitted by John.

*Editors Note* If you find one day rest is not enough, take another day either after the rest day or after one of the workout days.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.