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3 times a week workout routine

Best 3-Day a Week Workout Routine

3-day a week workout routine sounds like a great idea to keep yourself fit. Why so? I guess literally anyone can spare some time for fitness and health. Even the busiest ones can afford to take some time off and focus on fitness journey. So, you can adopt 3-day a week workout routine for optimal results.

On the other hand, there are fellows who want to gain fitness but are hesitant because they have no idea what to do and where to start. Whether you can’t afford to spare time or have no idea what to do, our today’s guide on the best 3-day a week workout routine.

Best 3-day a week workout routine for optimal results

Our best 3-day a week workout routine gives you results beyond your imagination. You have two different approaches here. The first one involves splitting muscle groups and focusing on each group on a different day. The second approach involves working out on the whole body. Moreover, it is important to keep it in mind that split workout routine is a bit difficult because it make it difficult for your body to recover between sessions. Therefore, if you are a beginner, you should consider working out on the whole body.

We have categorized muscle groups for the first approach that allows you focus on each group on a different day.

The first day focus on push muscles. Push muscles include pectoral muscles or chest, the triceps, and the deltoids or shoulders. The second workout day focuses on pull muscles. Pull muscles include biceps and the back. The third day is for legs and focus on all the muscles of the lower body.

Now, it’s time to move to exercises you have to do. Remember that workout is a difficult and often boring activity for many but not for those who are passionate about getting and maintaining fitness. So, follow this 3-day a week workout routine with passion and as an ultimate option to gain fitness and have a body shape you dream about.

The first approach to 3-day workout routine

The first approach to 33-day workout routine involves the following exercises.

Day 1: Push muscles (chest, triceps, and shoulders)

• Chest press (3 sets of 8-10 reps) • Incline press (3 sets of 8-10 reps) • Crossovers (3 sets of 8-10 reps) • Overhead press (3 sets of 8-10 reps) • Lat raise (3 sets of 8-10 reps) • Skull crushers (3 sets of 8-10 reps)

Day 2: Rest

Day 3: Legs

• 12 squats using a banded barbell • Leg presses (3 sets of 8-10 reps) • Leg extensions (3 sets of 8-10 reps) • Leg curls (3 sets of 8-10 reps) • Calf lifting while standing (3 sets of 8-10 reps) • Sit ups (3 sets of 15-20)

Day 4: Rest

Day 5: Pull muscles (biceps and back)

• Lat pulldowns (3 sets of 8-10 reps) • Bent over banded files (3 sets of 8-10 reps) • Hyperextension of the back (3 sets of 8-10 reps) • Curls of the biceps (3 sets of 8-10 reps) • Curls with a hammer (3 sets of 8-10 reps)

Day 6: Rest

Day 7: Rest

The second approach to 3-day workout routine

The second approach to 3-day workout routine involves the following exercises.

Day 1: Full body workout

• Chest press (3 sets of 8-10 reps) • Banded squats (3 sets of 8-10 reps) • Bent over rows (3 sets of 8-10 reps) • Lat raise (3 sets of 8-10 reps) • Bicep curls (3 sets of 8-10 reps) • Triceps extension (3 sets of 8-10 reps)

Day 2: Rest

Day 3: Full body workout

• The incline press (3 sets of 8-10 reps) • Deadlift (3 sets of 8-10 reps) • Pull-ups on the lats (3 sets of 8-10 reps) • Shoulder press (3 sets of 8-10 reps) • Bicep curls (3 sets of 8-10 reps) • Triceps extension (3 sets of 8-10 reps)

Day 4: Rest

Day 5: Full body workout

• Chest presses (3 sets of 8-10 reps) • Shoulder presses overhead (3 sets of 8-10 reps) • Biceps curls (3 sets of 8-10 reps)

Day 6: Rest

Day 7: Rest