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Easy To Follow 3Day Workout Routine

The most common training split is done over 3 days a week which generally have you working out on a Monday, Wednesday and Friday. This is the most traditional split and suits those who work office hours or college hours monday - friday.

If you cant train on these days then do not worry as long as you have a days rest in between workouts. This is to allow for recovery and muscle growth.

The 3day workout routine should be done at a time to suit you. There is no pinot in trying to workout when you cannot fully focus on your training. For me the best time to train is in the morning before the pressures of the day, this way i have the rest of the day to myself and can clearly focus on my workouts.

The Equipment You Need For This Routine

A minimal amount of workout equipment is needed for this routine and you will require a weight lifting bench and a set of dumbbells. I use the adjustable dumbbells, they cost a little more money then the spin lock versions but make life so much more easier when you have to change the resistance levels for each exercise.

3day workout routine

The Workout Principles

For this 3 day workout routine you will be doing the following:

3 Sets of 10-12 reps for each exercise
60 seconds rest between workouts
Use a weight which is heavy enough to 'fail' on the last rep
Aim to increase the amount of weight lifted each week
Use a 402 tempo for each exercise

If you are a complete beginner then you can work into this 3 day workout routine by starting off just doing 1 set of each exercise, then after 2 or 3 months increase this to two sets and so on.

The set and rep scheme is very traditional and will allow you to get used to each exercise before upping the intensity of your workout.

The Workout

The workout is split into 3 days with each day working different muscle groups. The idea behind this is that your whole body gets worked each week and has enough time to recover from the workouts.

Click on the hyperlinks below to view how to perform each of the exercises in this home workout routine.

Monday (Workout A)

Dumbbell Squats
Dumbbell Deadlifts
Calf Raises
Reverse Crunches
Bicycle Crunches

Wednesday (Workout B)

Dumbbell Bench Press
Incline Dumbbell Flyes
Shoulder Press
lateral Raises
Hammer Curls

Friday (Workout C)

Dumbbell Bent Over Rows
Lying Triceps Extensions
Upright Rows
Shrugs
Dumbbell Biceps Curls

If this is the first time that you have ever done a workout, or are a little rusty then it is common to ache for the day after the workout. This is a sign that you have worked your muscles well. Your muscles should be follow recovered the next time you work that particular body part.

For each exercise you need to make sure that you use proper technique and lift each exercise slowly and controlled. The 402 tempo used for this 3day workout routine basically means that you spend 4 seconds lowering the weights (This is the negative part) and 2 seconds lifting it (positive). The 0 means that you do not pause at the top or bottom of the exercise.

Providing that you follow the routine correctly and are watching what you eat you should expect to see good results in just 6 weeks from following this 3day workout routine for muscle building.

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