Many people think that you have to be in the gym every day to see improvement or large muscle gains. However, that is simply not the case. Your body and muscles need time to rest and recover, it is during this rest that your muscles grow. After a strenuous workout, you have put many micro-tears in your muscles by lifting. During your off days, your body repairs these muscles with proteins and other essential nutrients and this is how they gain size. By following a regimented 3-day routine you can see plenty of muscle growth and strength gains, while also not spending every day in the gym. Instead of doing the typical lift and splitting up the body parts each day. The following is a simple 3-day routine that focuses on all the main body parts each day and incorporates all the major compound lifts to ensure you are getting a solid workout and pushing yourself to the max! This is a plan that you can stick too and you will not burn yourself out in the gym trying to work out every day.
For the first day, you are looking for a moderate volume and intensity to set the bar for the week.
Day 1: Volume and Intensity= Medium
1
Barbell Squat
4 sets, 6-8 reps (2 minute rest between sets)
2
Chin-Up or Pull-Up
4 sets, 6-8 reps (2 minutes rest between sets)
3
Standing Military Press
4 sets, 6-8 reps (1-2 minute rest between sets)
4
Deadlift
4 sets, 8-10 reps (2 minutes rest between sets)
5
Sit-Up
4 sets, 20-30 reps (superset this with pushups if desired)
6
EZ-Bar Curl
weighted
4 sets, 8-10 reps (1 minute rest)
7
Running- Treadmill or in the great outdoors!
15 minutes
Day 2: Intensity=High Volume=Low to Medium (For this day try and use heavier weight and really push your muscles!)
1
Triceps Rope Extensions
4 sets, 8-10 reps or failure (2 minute rest between sets)
2
Dumbbell Lunges
4 sets, 8 reps (2 minute rest between sets)
3
Bent-Over Barbell Row
4 sets, 5-7 reps (2 minutes rest)
4
Barbell Bench Press
5 sets, 5-8 reps (2 minute rest)
5
Dumbbell Bicep Curls
5 sets, 6-10 reps (2 minutes rest)
6
Captains Chair Leg Raise
4 sets, 10-15 reps (2 minutes rest)
7
Running- Treadmill or in the great outdoors!
1-2 miles
Day 3: High volume day, go for lighter weight and more reps. (Get that burn!)
1
Barbell Squat
4 sets, 12-15 reps (1-2 minute rest)
2
Pull-ups
4 sets, to failure (1-2 minute rest)
3
Barbell Incline Bench Press
4 sets, 12-15 reps (2 minute rest)
4
Single-Leg Dumbbell Squat
4 sets, 15-20 reps (1 minute rest)
5
Preacher Curl
4 sets, 12-15 reps (1-2 minute rest)
6
Dumbbell One-Arm Triceps Extension
4 sets, 12-15 reps (1-2 minute rest)
7
Ab Roller
4 sets, 10-12 reps (1 minute rest)
8
Running, Treadmill sprints
5 sets, 0.25 miles each set
