This page has a number of 3day workout routines that are designed to be completed in a single week.

3 days a week is plenty just as long as you give the required effort. These workouts are mainly for building muscle mass and gaining strength.

The below workouts are 3 day plans that require access to a gym or gym equipment.

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.

One of the 3day workout blocks uses the standard method of rest between sets, the others use the super set and drop set workout methods, these add variety and shock your muscles to trigger muscle growth, they will also greatly speed up your 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.

Standard Split 3day Workout

Day One - Chest & Biceps     Exercise Sets Reps Flat barbell 4 8 - 10 3 8 - 10 Incline dumbbell bench press 4 8 - 10 Standing alternating dumbbell curls 3 8 - 10 each arm 4 10 Day Two - Shoulders & Legs     Exercise Sets Reps Seated dumbbell 4 8 - 10 Standing lateral 3 8 - 10 4 8 - 10 3 8 - 10 Rear hamstring leg curls 3 8 - 10 3 20 Day Three - Back & Triceps     Exercise Sets Reps 4 8 - 10 4 8 - 10 3 8 - 10 Standing cable tricep extensions 3 8 - 10 4 8 - 10 4 10 - 15

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.

Drop Set 3day Workout

Reduce the weight after each set, not resting between each set for each exercise, rest only between exercises.

Day One - Chest & Triceps     Exercise Sets Reps 4 8 - 10 Cable 3 8 - 10 5 8 - 10 Narrow grip bench press 3 8 - 10 Day Two - Shoulders & Legs     Exercise Sets Reps Standing lateral 3 8 - 10 3 8 - 10 Dumbbell or machine 3 8 - 10 3 8 - 10 Rear hamstring leg curls 3 8 - 10 Day Three - Back & Biceps     Exercise Sets Reps 4 8 - 10 Barbell bicep curls 3 8 - 10 Barbell 4 8 - 10 4 8 - 10

Super Set 3day Workout

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

Day One - Chest & Biceps     Exercise Sets Reps Flat barbell 5 8 - 10 Standing barbell bicep curls Seated dumbbell curls 4 8 - 10 Day Two - Shoulders & Legs     Exercise Sets Reps 4 8 - 10 4 8 - 10 Day Three - Back & Triceps     Exercise Sets Reps Barbell 5 8 - 10 Bent over joint tricep kick backs/extensions Cable 4 8 - 10

Warning about using the above super set and drop set workouts, they are extremely strenuous workout methods and care should be taken when attempting such workouts, beginners should start with the standard 3 day split workouts at the top of this page.