3day Workout Routine

3-day workout routineMany of my readers have asked me to create a 3-day workout routine for them. For some people a 5 day routine just doesn’t fit into their schedule.

So, is it possible to build muscle in just 3 days a week instead of 5? Yes, but we have to do a few things differently.

But first, we’ll still be adhering to the following principles:

  1. Keeping workouts short
  2. 6-9 sets per body part
  3. 2 minute breaks between sets
  4. 8-12 reps per set

Basically, the only differences between this three-day workout routine and my 5-day split workout plan is that:

  1. There are no single body part workouts
  2. On one day 3 body parts will be worked
  3. 6 sets per body part max.

Because each body part will be worked with 6 sets, my advice to:

MAKE EACH REP COUNT!

MAKE EACH SET COUNT!

becomes even more pertinent. Please ensure you put this advice into consistent practice.

3-Day Workout Routine

The 3 days on which you choose to workout are up to you. Just ensure that they are separated by a 48 hour rest period. For the purposes of this article I’ll assume you are working out on a Monday, Wednesday and Friday.

Monday

Body Parts Worked:

  1. Chest
  2. Triceps

It makes sense to work these body parts together as chest workouts involve the triceps a lot. After you finish your chest routine you’ll have your triceps prepared (though not fatigued) for a battering ;) .

Chest Exercises

  1. Incline Dumbbell or Barbell Bench Press (2 sets)
  2. Flat Dumbbell or Barbell Bench Press (2 sets)
  3. Dumbbell Flies (2 sets)

decline tricep extensions

Triceps

  1. Decline Tricep Extensions (3 sets)
  2. Tricep Cable Pull Downs (3 sets)

Wednesday

Body Parts Worked:

  1. Legs
  2. Back

Working your back involves using your legs and vice versa. It therefore makes sense to hit these body parts on the same day. As you’ll require more energy for your leg workout, work them first.

Leg Exercises

  1. Squats (3 Sets)
  2. Leg Presses (3 sets)

Back Exercises

  1. Bent-Over Barbell Rows (3 sets)
  2. Deadlifts (3 sets)

Friday

Body Parts Worked:

  1. Shoulders
  2. Biceps
  3. Abs

The first body part worked should be the one you want most growth in (between your shoulders and biceps). Work your abs last.

Shoulder Exercises

  1. Barbell or dumbbell shoulder press (2 sets)
  2. Dumbbell lateral raise (2 sets)
  3. Dumbbell Front Raises (2 sets)

Bicep Exercises

  1. Dumbbell bicep curls (2 sets)
  2. EZ bar curls (2 sets)
  3. Incline dumbbell curls (2 sets)

Abdominal Exercises

  1. Decline Sit-Ups (2 sets)
  2. Crunches (2 sets)
  3. Reverse crunches (2 sets)

(for a complete strategy on how to get six pack abs, please see my book ‘Total Six Pack Abs‘)

Feel free to switch these days around any way you wish. The most important thing to remember is that you work 2 body parts for 2 days and 3 body parts on the third day.

To get more info on how to put this all together, download my free bodybuilding ebook here.

To massive gains!

Mark McManus

If you're new here, please download my free workout and diet book and start transforming your body today!. Thanks for visiting!

Related posts:

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  2. Build Big Biceps With This Workout
  3. Free Workout Plan Builds Muscle & Fitness Fast!
  4. EZ Bar Curl - Video Tutorial
  5. How to Train your Abs Scientifically

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Posted: August, 25 2008
Under: Build Muscle
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24 Comments
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  1. suren

    August 25, 2008

    hi Mark
    the 3 day workout plan is definitely very convenient for a lot of people.

    Anyways since you’ve talked about the musclehack diet which is supposed to encourage more growth hormone release I was wondering if you have any thoughts on whether it can possibly contribute to a growth spurt (increase in height), probably by an inch or two. There is this site that is promoting a kind of foot reflexology thing to wear in the shoes as well as a live cell softgel capsule thing which can help the bones in the spine increase in thickness and cumulatively increase height.

    The reason I asked is your explanation on the link between growth hormones, insulin, IGF etc. seems to be quite similar to the mechanism on their site. Anyway the site is called http://www.grow…….

    Could following your diet along with the workout plan actually have a side effect of increasing height as well or does that also involve a more specific set of exercises (and possibly avoiding some types of exercise)?

  2. John

    Hi,
    Great article, but what about lats, traps, neck, and forearms? How would you incorporate workouts for these into this 3 day workout routine? I’m putting together a workout routine and don’t know how to add the mentioned body parts to this 3 days routine. What day should each of these be done?
    Appreciate your help.

  3. Kenny

    Hey is there an alternative to decline sit ups that are just as effective?

  4. Kenny

    Also is it ok if these workout days are friday, saturday, and sunday? because if so that would be great for my school year. Also I want to incorperate forearms into these workouts. Which workout days should I include it in for maximum results?

  5. rain

    can i do workout every day???….

  6. Mark McManus

    @ Suren. If you are still at the growing age, the MANS diet could help you reach your maximum height. The product you mention is total garbage in my opinion, don’t waste your money.
    @ John. I don’t work forearms and neck separately. Lats get a good workout on Back day. Traps also get hit by barbell rows and on shoulder day. If you want to work them on their own, through in 2 sets of upright rows instead of front raises at the end of your shoulder routine.
    @ Kenny Do flat sit-ups with a weight on your chest - remember to use a slow, smooth form. Switching days is fine.
    @ Rain. You’ll most likely be overtraining by working out every day. Stick to the above program as prescribed.
    Mark

  7. Kenny

    Lol cool thanks Mark, also which day should I include a forearms workout?

  8. Mark McManus

    Kenny, add some wrist curls on to any of the 2 body part days
    Mark

  9. Kenny

    Mark you rock lol thanks!

  10. biggunks

    @ Suren. Like Mark said, you have to still be in the growing phase of development. A layer of cartiledge called the epiphyseal plate is found towards the ends of your long bones and is the place of bone growth that causes you to get taller as a child (interstitial growth). When you enter puberty, testosterone or estrogen, depending on your gender, initially causes a massive growth spurt, but later causes the epiphyseal plate to ossify (turn to bone) and interstitial growth stops. This happen around age 20. The only bone growth possible after that point is in the form of bone density (appositional growth). Increases in bone density are very slow after age 30 and having good bone density is the best way to ward off osteoporosis and “becoming shorter” as you become elderly. And the best way to to increase bone density? Lift weights, calcium, and vitamin D.

    That’s my little anatomy and physiology lesson for the day!

  11. Kenny

    Hey Mark, so like for the crunches do I use weights also?

  12. Kenny

    Also in addition, many experts say that you should work out the abs about 3 times the week, would once a week really be just as effective?

  13. Kenny

    Lol Mike last question, thanks so much btw, is it ok if i only use my bodybuilding supplements like glutamine, creatine, ZMA, and whey protein, only on workout days as opposed to non-workout days?

  14. rain

    ok..then now my muscle are so unbalanced…all parts of my muscle is quite big except my chest…so how am i gonna plan for my workout?….

  15. Chris

    Nice workout program :)

    @rain - One thing you could try is instead of doing chest first and triceps second - do triceps first and then chest. It could be that your triceps/shoulders are doing most of the work in your chest workout. By doing triceps first, you could fatigue your triceps and make your chest muscles pick up the slack.

  16. Joe

    My workout routine is:
    Mon :
    Triceps / Chest

    Weds:
    Back / Biceps

    Fri:
    Legs / Shoulders

    I have always heard that abs you could do everyday, which i do. Is that not the case Mark?

  17. JoeRed

    I have a pretty close variant to this that I adhere to and I gotta tell you all, it works like a charm. Perfect balance between under and over training. Ive made massive natural gains using this method along with a good solid diet. Anyone having trouble with natural gains should seriously think about this method.

  18. Mark McManus

    Hi Joe,
    I don’t believe you should work your abs every day. I do believe they can be hit up to 2 or 3 times a week though - this is part of the ‘Total Six Pack Abs’ program. However, if you’re not aggressively cutting, work them once a week and up the frequency when your goal is to get super lean.
    Cheers,
    Mark

  19. Kenny

    What is an alternative to decline tricep extensions? I have the olympic tricep bar, is it ok if i just do it on a flat bench and lower it against my forehead in an arch movement and then back up?

  20. Mark McManus

    Kenny, flat bench is fine. Lowering behind your head - (off the bench) is much better though.
    Mark

  21. Kenny

    hmm but it doesn’t feel so natural because i end up bumping the bar against my head on the way up, any advice?

  22. Mark McManus

    Your head needs to be slightly hanging off the edge of the bench Kenny.

  23. Kenny

    oh ok thnx

  24. Chris

    I only do my abs twice a week. I’ve found that daily stretching (like the Torso Stretch) keeps my wasteline relatively lean.

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