3Day Workout Routines

3day workout routinesHere you will find two split 3day workout routines and one super set split workout. These workouts are focused on weight training and are designed to be completed in a single week, they will target and work your whole body.

These 3day workout routines ideally require access to a gym as they require various types of gym equipment.

Is 3 days enough?

Training 3 days is a great starting place for beginners and 3 days a week is plenty provided you give the required effort. These workouts are mainly for building muscle mass and gaining strength. Yes you can achieve great results on a 3 day plan.

My training days have changed over the years, however right at this moment I am on a 3 day routine like the ones below. Each workout includes 2 – 3 body parts to be trained during a single workout in order to work the whole of your body in a single week. All of the workouts on this page can be completed in well under 1 hour, 30 minutes in some cases depending on your rest periods.

The workouts

The first two workouts use the standard method of rest between sets. The final workout uses the super set workout method, this adds variety and shocks your muscles to trigger muscle growth. Super setting will also greatly speed up your workouts and provide some fat burning potential. The super set workout is just a alternative suggestion for more advanced lifters and those bored of current standard workouts.

Please take care to warm up before attempting any workout.

As an example you could perform these workouts on Monday, Wednesday and Friday, however you can perform them on what ever days are most suitable to you. I am currently training on Wednesday, Saturday and Sunday, this is mainly due to being time restricted by my work.

Many of the exercises in these workouts are the best compound exercises and known to be the most effective for muscle development and getting the result that you want.

3day workout routines

beginner 3day workout routine

Split 3day Workout 1

Day One - Chest & Biceps  
ExerciseSetsReps
Flat barbell bench press48 - 10
Standing barbell bicep curls38 - 10
Incline dumbbell bench press 48 - 10
Standing alternating dumbbell curls 38 - 10 each arm
Leg raises410
Day Two - Shoulders & Legs  
ExerciseSetsReps
Seated dumbbell shoulder press 48 - 10
Standing lateral shoulder raises38 - 10
Squats48 - 10
Front thigh leg curls38 - 10
Rear hamstring leg curls38 - 10
Abdominal crunches320
Day Three - Back & Triceps  
ExerciseSetsReps
Pull ups48 - 10
Dumbbell lat rows48 - 10
Lying tricep extensions (Skull crushers)38 - 10
Standing cable tricep extensions38 - 10
Lat pull downs48 - 10
Leg raises410 - 15

Split 3day Workout 2

Day One - Chest & Triceps  
ExerciseSetsReps
Bench press48 - 10
Cable tricep extensions38 - 10
Pec deck48 - 10
Narrow grip bench press48 - 10
Tricep dips310
Day Two - Shoulders & Legs  
ExerciseSetsReps
Standing lateral shoulder raises38 - 10
Leg press48 - 10
Dumbbell shoulder press48 - 10
Front thigh leg curls38 - 10
Rear hamstring leg curls38 - 10
Day Three - Back & Biceps  
ExerciseSetsReps
Lat pull downs48 - 10
Barbell bicep curls38 - 10
Barbell lat rows48 - 10
Concentration curls38 - 10
Seated cable rows48 - 10

These are just example workouts, you can use these workouts exactly the way they are or you can tweak and adjust them to suit your needs.

(Super Sets) 3day Workout 3

Perform one set of each of the first two exercises without rest.

Day One - Chest & Biceps  
ExerciseSetsReps
Flat barbell bench press

Chest flyes
58 - 10
Standing barbell bicep curls

Seated dumbbell curls
48 - 10
Day Two - Shoulders & Legs  
ExerciseSetsReps
Shoulder press

Shoulder raises
48 - 10
Squats

Calf raises
48 - 10
Day Three - Back & Triceps  
ExerciseSetsReps
Pull ups

Barbell lat rows
58 - 10
Bent over joint tricep kick backs/extensions

Cable tricep extensions
48 - 10

Warning about using the above super sets workout, it is a extremely strenuous workout method and care should be taken when attempting such workouts. Beginners should start with the standard 3 day split workouts which are the first two workouts.  

Save

1 comment

  1. Phil

    You have brought up very good points, good workouts, regards for the post.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*