A 3Day Workout Routine That Works

3Day Workout Routine

You're strapped for time and you can only make it to the gym Monday's, Wednesday's and Friday's. Can you still make progress towards your fitness goals with a 3day workout routine? Absolutely. See workouts below.

In my personal training business, the majority of my clients train three days per week, and there are plenty of different ways of developing a 3 day workout plan. As a matter of fact, a 3 day workout schedule is ideal in many ways.

First, a 3 day split workout provides ample training volume to each muscle group. With only 2-3 muscle groups to focus on each day, fatiguing the muscles will not be a problem.

Secondly, a 3 day workout plan allows each muscle group sufficient time for repair and recovery. Your muscles do not grow in the gym, they grow during periods of rest.

And finally, a 3 day workout is perfect for those who don't want to live in a gym but still reap the benefits of a sound training plan. Not everyone has the time to train 5 days per week, but you can still make significant gains using a 3day workout routine.

3 Day Workout Routines

Push/Pull Split

Monday: Chest, Shoulders, and Triceps.

Dumbbell Bench Press 3 sets, 10-12 reps each.
Cable Push Up 3 sets, 15-20 reps each (or to failure).
Dumbbell Military Press 3 sets, 10-12 reps each.
Cable Side Raise 3 sets, 10-12 reps each.
Skull Crusher 3 sets, 10-12 reps each.
Bench Dip 3 sets, 15-20 reps each (or to failure).

Wednesday: Legs.

Leg Press 4 sets, 10-12 reps each.
Stiff Leg Deadlift 4 sets, 10-12 reps each.
Walking Lunge 3 sets, 10-12 steps each leg.
Standing Calf Raise 4 sets, 12-15 reps each.

Friday: Back and Biceps.

Deadlift 3 sets, 10-12 reps each.
Wide Grip Pull Up 3 sets, 15-20 reps each (or to failure).
Standing Dumbbell Curl 3 sets, 10-12 reps each.
Bent Over Barbell Row 3 sets, 10-12 reps each.
Barbell Preacher Curl 3 sets, 12-15 reps each.

Chest/Back Split

Monday: Chest and Back.

Incline Barbell Bench Press 4 sets, 10-12 reps each.
Lat Pull Down 4 sets, 10-12 reps each.
Flat Dumbbell Fly 4 sets, 12-15 reps each.
Seated Cable Row 4 sets, 10-12 reps each.

Wednesday: Legs.

Barbell Squat 4 sets, 10-12 reps each.
Ball Hamstring Curl 4 sets, 12-15 reps each.
Step Back Lunge To Balance 4 sets, 12-15 reps each leg.
Leg Press Calf Raise 4 sets, 12-15 reps each.

Friday: Biceps, Triceps, Shoulders.

Incline Dumbbell Curl 3 sets, 10-12 reps each.
Close Grip Bench Press 3 sets, 10-12 reps each.
Arnold Press 3 sets, 10-12 reps each.
Overhead Dumbbell Extension 3 sets, 10-12 reps each.
Concentration Curl 3 sets, 12-15 reps each.
Dumbbell Front Raise 3 sets, 12-15 reps each.

Upper/Lower Split

In this 3day workout routine, you train upper body on Monday, legs on Wednesday, and on Friday you will train upper body again, then start with legs the following Monday. Use a variety of movements in each 3 day split workout.

Upper Body

Wide Grip Pull Up 3 sets, 12-15 reps each.
Standing Cable Fly 3 sets, 10-15 reps each.
Barbell 21 3 sets, 21 reps each.
Tricep Dip 3 sets, 10-15 reps each.
Rope Cable Front Raise 3 sets, 10-15 reps each.

Lower Body

Deadlift 3 sets, 10-12 reps each.
Hack Squat 3 sets, 12-15 reps each.
Lying Hamstring Curl 3 sets, 12-15 reps each.
Step Back Lunge 3 sets, 10-12 reps each leg.
Seated Calf Raise 3 sets, 12-15 reps each.

Abdominals

I have seen the best results by training abs for about 10-15 minutes at the end of each of your 3 day workout training sessions. Choose 2-3 abdominal exercises and perform 3-4 sets each.

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