3 Day Workout Program

For the most part it consists of compound exercises. This 3 day workout hits all major muscle groups over a 3 day period.

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3 Day Workout for Beginners The program outlined below contains 3 full body workouts and is meant to be performed 3 times per week with at least 1 full day of restrecovery in between each training session.

3 day workout program. Its available as part of Superior Muscle Growth. A 3 day split workout is the most popular workout routines around. On the third training day you train your legs.

We are assuming a MondayWednesdayFriday split but any combination works even 3 consecutive days such as MondayTuesdayWednesday Day 1 of 3 day workout plan Monday Day 2 Wednesday Day 3 Friday Chest. You will only be lifting three days per week. Flat bench barbell press 4 sets of 10 12 reps.

24 rows Anyone who is serious about building muscle. Here is the training sequence. Yes only three days per week Each workout should take you about 60-70 minutes door to door.

Best 3 Day Workout Programs. The following workout is based on a 3 day split that allows each muscle group to rest a full 72 hours. Chest triceps and shoulders.

Ive had a number of requests for an abbreviated 3-day version of the Targeted Hypertrophy Training THT 5-day routine a 5-day split. The idea is to optimize recovery times in order to fully rest each muscle group. Barbell bent over rows 4 sets of 8 10 reps.

This workout is excellent for hardgainers. Exercises marked A B and sometimes C are done in sequence. So youll perform a set of A rest then B rest and repeat the order until all sets are complete for the group.

In my opinion this is the optimal 3-day split for. Rest at least 90 seconds between exercises such as bicep curls and Romanian deadlifts and up to 3. Perform each workout Days 1 2 and 3 once per week resting a day between each session.

3DM This is another popular upperlower program of mine and the main difference between this and The Muscle Building Workout Routine is that 3DM was designed specifically to be a 3-day program whereas The Muscle Building Workout Routine is more of a 4-day program with a 3-day option. On the second day of training you train your upper body pulling muscles ie. The program also utilizes muscle spill over which indirectly trains a muscle group 48 hours after a direct training session.

And its for good reasons this routine never fails it will give you a respectable physique that can compete with the best of them. The first day hits legsback second day hits chestshoulders and the thrid day is dedicated to arms. But it takes much more than just training with a split routine to get the benefits that this type of workout has over other forms of training.

Ideally you should use this workout on Mon-Wed-Fri. 7 rows Program Name 3 Day 16 Week Powerlifting Academy Program. Third this is a 3-day full-body workout routine designed to stimulate muscle hypertrophy.

Its not meant to help you prepare for a Spartan race give you the conditioning of a UFC fighter or turn you into a serious contender for the title of Worlds Strongest Man. 3 day workout programs tend to utilize full body workouts during a training week each multiple muscle groups per workout. They are a great way to organize strength training programs focused on linear progression as well as many beginner routines for getting stronger and building muscle.

On the first day of training you train your upper body pushing muscles ie. Click here to download those full workouts for free. In this alternative method indirect stress between the training days is as minimal as possible.

If youre short on time but still want to stimulate MAXIMUM muscle growth this workout is for YOU. 10 rows 3 sets.

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