Three Day Minimalist Bodybuilding Routine for the Busy, Time-Crunched, and Schedule Packed
Too much on your plate?
Can’t make it to the gym for longer than an hour?
Perhaps you only have two hours per week to hit the gym.
Life is hectic, I get it.
I’ve been there myself.
But don’t worry friend—you don’t have to say goodbye to gains.
80% of your gains, heck, maybe even 90%, only come from a handful of lifts anyway.
So if your schedule has got you down, consider this your new bodybuilding prescription.
If you’ve read my other articles, you can skip the next two sections on my training philosophy, principles, and workout intensifiers so you can get straight to the routine.
General Training Principles & Philosophy
—Always warm up properly before beginning your workout and work sets. I find jump rope to be the GOAT of full-body warm-ups.
—Use proper form and employ safe exercise techniques. Never sacrifice form and safe technique for more weight. Not only will the muscle(s) not be effectively stimulated, but you put your joints, ligaments, and body at risk for injury.
—Choose exercises and routines that have a low injury potential.
—Substitute exercises if they don’t cooperate with your personal physiology and/or feel uncomfortable—develop your own personal exercise menu.
—Use higher rep ranges if lower rep ranges bother your joints or make progressing to the next poundage level difficult. Example: Switching from 8-10 reps to 10-12 reps because moving from 45 Lbs to 50 Lbs on the overhead press proves to be too difficult in the 8-10 rep range. All rep ranges used in my programs are examples, so always feel free to change them—alongside any other variables in the presented programs—to whatever best suits your personal physiology.
—Always track your workouts to ensure progressive overload. Aim to do a little more than last time. One more rep. One more pound. Magnetic or plate-loaded micro weights are always helpful. I track my workouts using the Strong App.
—Make stretching and maintaining suppleness a priority. Don’t skip it.
—Use a controlled rep speed and tempo—2-3 seconds for the positive phase, then another 2-3 seconds for the negative phase, with both ~1 second at the top and bottom of each rep. Tough reps near the end of the set may take upwards of 5 seconds. This is normal. Some exercises with a shorter range of motion like shrugs may only need 1-2 seconds, whereas those with a greater range of motion—like pulldowns—may take 4 or so. Overall, be sensible. Don’t perform reps very slowly, nor very fast. Both put you at risk for injury.
—Train hard and ensure your body gets sufficient rest. When in doubt, rest more.
—Use appropriate footwear. Flat shoes are suggested.
—Utilize appropriate intensity, volume, and workout lengths. I opt for high intensity and low volume. Moderate volume is okay if there is not enough weight or resistance available to maximize intensity.
—Rest 3-5 minutes between sets—for unilateral movements like a one-arm row, a two-minute rest is appropriate if needed between sets for each side.
—Perform a minimum of sprints 1x per week (5 sets for 40 seconds) or HIIT cardio 2x per week (20-30 minutes) in addition to your resistance training.
—Regularly perform pre-hab exercises to prevent injury, such as the L-Fly for the rotator cuff muscles.
—My Own Preference: Try using the reverse pyramid training style, first brought to my attention by Martin Berkhan of Leangains.com. I highly recommend it—I have never used a better workout style for consistent progress.
—My Own Preference: Perform 2-3 sets for primary exercises for each body part and 1-2 sets for accessory exercises. If training with a partner or very high intensity, one set is acceptable for both primary exercises and accessories—taking the set to total failure and, if possible, with negatives.
—A Final Pointer on How Many Sets and How Often Should I train?:
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As I have continued to become more advanced through my years of training, I have slowly decreased the number of sets I perform and how frequently I train. In other words, as you increasingly make gains and learn to raise your intensity, you will naturally decrease the number of sets and frequency of your workouts.
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Currently, I only perform 2 sets for the primary exercise for each body part or section of that body part, followed by 1 set for all accessory movements. If I was training with a partner and was able to safely perform negatives for my primary exercises, I would most likely only perform 1 set for all exercises in my routines.
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Moreover, I only train each body part once per week. Training a body part more than once per week will inhibit my recovery.
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Lastly, to illustrate this view on frequency, it is common for weight training newbies to train the full body three times per week, then transition to something like a push-pull-legs split training and training each body part twice per week, then to finally either continue with a push-pull-legs program as they transition to once per week training or to begin an entirely different custom routine that better matches their personal preferences that they have learned through their training history.
Limited Access to Heavy Weights?
If you’re in a situation where you need to primarily rely on bodyweight exercises, a set of dumbbells that only go up to 20 Lbs, and a pair of bands, implementation of several training techniques may be necessary to increase workout intensity.
Experiment with the following variables:
-Add additional sets
—Example: Performing 3-4 sets instead of 2-3.
-Add additional reps per set
—Example: Performing sets of 12-16 reps, even going as high as 20-30 if necessary.
-Add additional exercises and exercise variations
—Example: If 3 sets of 8 chin-ups prove to be too easy, try performing 1-2 sets of pull-ups, then 1-2 sets of neutral grip pull-ups, then 1-2 sets of chin-ups—utilizing all different grip types to fully exhaust the lats.
-Try implementing supersets, tri-sets, & giant sets
—A superset is when two exercises are performed back to back with little to no rest between them, or only a brief five-ten seconds rest period.
—Super Set Example: Two compound movements, a compound and isolation movement, or two isolation movements.
—The same or different body parts can be paired—a chest and back exercise, or two back exercises.
—A tri-set and a giant set are essentially the same thing, but with additional exercises. A tri-set will include, you guessed it, three exercises, whereas a giant set is anything more than three.
-Try Pre-exhausting work sets with isolation movements
—Example: Performing a set of dumbbell flyes before performing the dumbbell bench press.
—Pre-exhausting can also be performed with supersets. There are no rules here. So if you’re limited with a set of 30 Lb Dumbbells, two-three supersets of push-ups and chest flys may be fatiguing enough to make 30 Lb dumbbell press difficult.
-Descending Sets
—Sometimes called ‘surfing the rack’ when discussed with respect to dumbbells, this means to train a particular exercise to failure, then pick up the next descending weight increment and perform it to failure, ad infinitum.
-Shorten rest times between sets
—Rest only 30-60 seconds between sets or less.
-Training to Failure
—Take each exercise set to failure—meaning until reps can no longer be performed.
-Training Past Failure: Cheating - DO NOT DO THIS UNLESS EXPERIENCED
—Sacrificing form in order to continue performing reps. I highly recommend you do not do this unless you’re experienced and know what you’re doing. Otherwise, avoid this entirely.
—Moreover, cheating is really only acceptable with some movements, like curls or rows, where momentum can be safely used.
-Training Past Failure: Forced Reps
—If you’re training with a partner, have your partner assist you once you reach failure, but helping only marginally so that the rep is still as difficult as possible.
-Training Past Failure: Negative Reps
—Once all positive (regular) and forced reps have been completed and the weight will no longer move, have a partner move the weight to the top position so that you can lower it.
—End the set of negatives once the downward or upward movement can no longer be controlled.
-Rest-Pause Reps
—Rest-pause training involves performing one repetition with a heavy weight, then repeating after a ten-second or so rest, then again and again until failure is reached.
—Since heavy weights may be unavailable when training at home, this training method can come into use after a set has been taken to failure. Rest for a couple of minutes, then begin a rest-pause set with the same weight until reaching failure once more.
-Partial Reps
—Performing reps with a heavy rep where only part of the rep can be performed.
—Again, since heavy weights may be unavailable, try using this method after having already reached failure.
-Static Holds
—These can be performed at any point in an exercise, however, they are most commonly done at the peak contraction of an exercise.
—Example: Holding a Biceps Dumbbell Curl at the top of the rep for as long as possible.
The Theory Behind This Program
The exercise program was created with the following training philosophy—that push-pull-legs style training, or “synergistic” training—the thought that muscle groups that work together should be trained together—results in sub-par development for the smaller muscle groups.
I trained push-pull-legs style for around 10 years or so, and since switching from this training style to a training style that pairs non-synergistic muscle groups together, have ultimately made far more progress for each body part.
If you’re unsure what I mean by this, allow me to briefly illustrate:
Push-Pull-Legs will pair the back, biceps, rear deltoid, and forearms on pull day, the chest, shoulders, and triceps on push day, and the quads, hamstrings, and calves on leg day.
This routine instead pairs muscle groups that don’t work together synergistically so that they may all each be targeted without having been already somewhat fatigued from exercises at the beginning of the routine.
This program is arranged as so:
Workout 1
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Hamstrings
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Glutes
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Lower Back
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Medial Deltoid
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Anterior Deltoid
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Traps
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Forearms
Workout 2
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Upper Back
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Lats
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Triceps
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Calves
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Rotator Cuff
Workout 3
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Quads
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Chest
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Rear Deltoid
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Biceps
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Neck
If you find that this style of training doesn’t work for you, of course, go ahead and move around exercises as you see fit.
We’re all different, after all.
However, I think you’ll be quite pleased with the arrangement and thought put behind this program.
Workout 1
(1) Focus
—Hamstrings, Glutes, Lower Back, Medial Deltoid, Anterior Deltoid, Traps, Forearms
(2) General Warm-Up for 5-10 minutes
—Calisthenics or Plyometrics
(3) Exercises
i. Romanian Deadlift, Glute Ham Raise, or Nordic Curl
—2 Sets of 6-8 Reps
ii. Machine or Bent-Elbow Dumbbell Lateral Raise
—2 Sets of 8-10 Reps
iii. Leg Curl, Reverse Hyper Extension, or Barbell Good Mornings
—1-2 Set(s) of 8-10 Reps
iv. Optional—Cable Lateral Raise, Incline/Flat Dumbbell Lateral Raise, or Dumbbell High Pull
—1 Set of 8-10 Reps
v. Seated Dumbbell Shrug
—1-2 Set(s) of 8-10 Reps
vi. Optional—Dumbbell or Cable Front Raise
—1-2 Set(s) of 8-10 Reps
vii. Optional—Incline Shrug or Dumbbell Power Clean
—1 Set of 8-10 Reps
viii. Arnold Press
—1 Set of 8-10 Reps
ix. Cable or Incline Bench/Bent-Over Dumbbell Facepull
—1-2 Set(s) x 10-12 Reps
x. Weighted Back Extensions
—1-2 Set(s) of 8-10 Reps
xi. Grip Work with Gripper or Wrist Curls + Reverse Wrist Curls
—1-2 Set(s) of 8-10 Reps
xii. Optional—Dumbbell or Cable Hammer Curl or Reverse Curl
—1 Set of 8-10 Reps
xiii. Super Set of {Lying Side Leg Lifts and Standing Side Leg Lifts} or Hip Abductor Machine
Note: Both of these leg lift variations are paired because they will quickly fatigue the hips if no weight resistance is available. Moreover, hip adduction exercises are not necessary because they receive sufficient stimulation through other leg exercises.
—{1-2 Super Set(s)} x 10-12 Reps for Side Leg Lift Exercises
—1-2 Set(s) x 10-12 Reps for Hip Abductor Machine
(4) Cool Down & Stretching
i. Hang on Bar Pull-up Bar for as Long as Possible
—1-2 Set(s) for as long as possible
ii. Lower Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
iii. Upper Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
Workout 2
(1) Focus
—Upper Back, Lats, Triceps, Calves, Rotator Cuff
(2) General Warm-Up for 5-10 minutes
—Calisthenics or Plyometrics
(3) Exercises
i. Machine Pullovers, Dumbbell Pullover, or Cable Pullover/Stiff Arm Lat Pulldown
Note: If machine pullovers are unavailable, I typically do 1 set of dumbbell pullovers and 1 set of cable pullovers in order to get as close as possible to a complete range of motion, alternating which one I start with each workout. I have found combining them to be superior to using only one or the other in place of machine pullovers.
—1-2 Set(s) of 6-8 Reps
ii. Triceps Pushdowns
—1-2 Set(s) of 8-10 Reps
iii. Close Neutral Grip Pulldowns or Underhand Pulldowns
—1-2 Set(s) of 6-8 Reps
iv. Triceps Dip or Close Grip Bench Press
—1 Set of 8-10 Reps
v. Yates Barbell Row, One-Arm Cable Row, Bent-Over One-Arm Dumbbell Row to the Waist
—2 Sets of 6-8 Reps
vi. Optional—Lying Dumbbell Triceps Extensions or Standing/Seated One Arm Overhead Cable/Dumbbell Triceps Extension
—1 Set of 8-10 Reps
vii. Wide Grip Cable Row, Bent-Over One-Arm Wide Dumbbell Row, or Barbell Row to the Sternum
—2 Sets of 6-8 Reps
viii. Standing Calf Raises, Seated Calf Press, or Seated Calf Presses on Leg Press
—1-2 Set(s) of 8-10 Reps or 10-30 Reps if using only bodyweight
ix. Weighted or Bodyweight Tibia Raises or Cable/Band Tibia Pulls
—1-2 Set(s) of 8-10 Reps or 10-30 Reps if using only bodyweight
x. Optional—Seated Calf Raises or Kneeling Calf Rock-Ups
—1 Set of 8-10 Reps
xi. Dumbbell or Low Pulley L-Fly
—1-2 Set(s) of 8-10 Reps
xii. Lying Dumbbell L-Fly or Cable External Rotation
—1-2 Set(s) of 8-10 Reps
xiii. Additional Rotator Cuff & Shoulder Health Exercises if Extra Pre-hab or Re-hab is Desired/Needed
-Prone Dumbbell Press
—1-2 Set(s) of 8-10 Reps
-Incline Bench Dumbbell Y-Raise
—1-2 Set(s) of 8-10 Reps
(4) Cool Down & Stretching
i. Spinal Stretch by Hanging on Pull-up Bar—DO NOT for as long as possible like in Workouts 1 & 3
—1-2 Set(s) for 10-30 seconds
ii. Upper Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
iii. Lower Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
Workout 3
(1) Focus
—Quads, Chest, Rear Deltoid, Biceps, Neck
(2) General Warm-Up for 5-10 minutes
—Calisthenics or Plyometrics
(3) Exercises
i. Squat or Leg Press
—2 Sets of 8-10 Reps
ii. Incline Dumbbell or Barbell Press
—2 Sets of 6-8 Reps
iii. Leg Extension, Barbell Hack Squat, or Bulgarian Split Squat
Note: Higher rep ranges are suggested for this exercise to protect the knee joint, which becomes vulnerable when performing heavy, low rep sets. If you experience any irritation whatsoever in the 10-12 rep range, I suggest bumping it up to the 12-20 rep range. If any discomfort persists, retire the exercise permanently and replace it with Barbell Hack Squats or Bulgarian Split Squats.
—1-2 Set(s) of 10-12 Reps
iv. Optional—Incline Fly
Note: I would recommend adding the incline fly if your upper chest is lagging or struggling to grow, which is very common for many trainees. If you choose the incline fly and decide to forgo a different chest exercise that hits another area of the chest because the increase in volume inhibits your overall gains, I would then suggest alternating the incline fly with one of the other chest exercises listed below each week/training session to ensure full coverage while simultaneously bringing the upper chest up to speed.
—1-2 Set(s) of 6-8 Reps
v. Flat or Decline Dumbbell Press or Fly, Weighted Chest Dip, or Pec Deck
—1-2 Set(s) of 6-8 Reps
vi. Bent-Over Bent-Elbow Reverse Dumbbell Fly
—2 Sets of 8-10 Reps
vii. Optional—Bent-Over Reverse Cable Fly
—1 Set of 8-10 Reps
viii. Low Pulley Curl or Incline Dumbbell Curl
—1-2 Set(s) of 8-10 Reps
ix. Optional—Machine or Dumbbell Preacher Curl
—1 Set of 8-10 Reps
x. Optional—Dumbbell Spider Curl or Concentration Curl
—1 Set of 8-10 Reps
xi. Super Set of {Lying Side Leg Lifts and Standing Side Leg Lifts} or Hip Abductor Machine
Note: Both of these leg lift variations are paired because they will quickly fatigue the hips if no weight resistance is available. Moreover, hip adduction exercises are not necessary because they receive sufficient stimulation through other leg exercises.
—{1-2 Super Set(s)} x 10-12 Reps for Side Leg Lift Exercises
—1-2 Set(s) x 10-12 Reps for Hip Abductor Machine
xii. Optional—Neck Work with Neck Harness Attached to a Cable or Weight Plate, Applying Hand Resistance, or using a towel for resistance
-Neck Curls
-Lateral Neck Raises
-Neck Extensions
—1-2 Set(s) of 8-10 Reps for each exercise
(4) Cool Down & Stretching
i. Hang on Bar Pull-up Bar for as Long as Possible
—1-2 Set(s) for as long as possible
ii. Lower Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
iii. Upper Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
Schedule & Frequency
This program was designed for a three times per week schedule, yet there are naturally different variations on frequency that it can be used with if one so desires.
Likewise, additional rest days can be added to any of these schedules if you feel they’re necessary and want to create your own schedule variation.
For instance, training one day on and two days off, training two days on and two days off, training once every three days, training two days on and three days off…there are no rules here…listen to your body and do what you find works best for you.
If you feel like any of these don’t meet your specific training frequency and rest requirements, experiment and find out what suits your needs.
There are really a limitless amount of frequency options.
It’s worth noting, however, that most trainees will probably thrive hitting each body part once per week, yet some will do well with a few more days of additional rest.
Two Days per Week - Every Three Days
Monday: Workout 1
Tuesday: Rest
Wednesday: Rest
Thursday: Rest
Friday: Workout 2
Saturday: Rest
Sunday: Rest
Monday: Rest
Tuesday: Workout 3
Wednesday: Rest
Thursday: Rest
Friday: Rest
Saturday: Workout 1—Repeating Cycle
Two Days per Week - Monday-Thursday
Monday: Workout 1
Tuesday: Rest
Wednesday: Rest
Thursday: Workout 2
Friday: Rest
Saturday: Rest
Sunday: Rest
Monday: Workout 3
Tuesday: Rest
Wednesday: Rest
Thursday: Workout 1—Repeating Cycle
Two-Three Days per Week - Every Two Days
Monday: Workout 1
Tuesday: Rest
Wednesday: Rest
Thursday: Workout 2
Friday: Rest
Saturday: Rest
Sunday: Workout 3
Monday: Rest
Tuesday: Rest
Wednesday: Workout 1—Repeating Cycle
Three to Four Times per Week - Every Other Day
Monday: Workout 1
Tuesday: Rest
Wednesday: Workout 2
Thursday: Rest
Friday: Workout 3
Saturday: Rest
Sunday: Workout 1—Repeating Cycle
Monday: Rest
Tuesday: Workout 2
Wednesday: Rest
Thursday: Workout 3
Four Days per Week - Monday-Tuesday-Thursday-Friday
Monday: Workout 1
Tuesday: Workout 2
Wednesday: Rest
Thursday: Workout 3
Friday: Workout 1
Saturday: Rest
Sunday: Rest
Monday: Workout 2—Repeating Cycle
Five Days per Week - Monday-Tuesday-Wednesday-Friday-Saturday
Monday: Workout 1
Tuesday: Workout 2
Wednesday: Workout 3
Thursday: Rest
Friday: Workout 1
Saturday: Workout 2
Sunday: Rest
Monday: Workout 3—Repeating Cycle
Five-Six Days per Week - Three Training Days > One Rest Day > Repeat Cycle
Monday: Workout 1
Tuesday: Workout 2
Wednesday: Workout 3
Thursday: Rest
Friday: Workout 1
Saturday: Workout 2
Sunday: Workout 3
Monday: Rest
Tuesday: Workout 1—Repeating Cycle
Wednesday: Workout 2
Thursday: Workout 3
Six Days per Week - Monday through Saturday
Monday: Workout 1
Tuesday: Workout 2
Wednesday: Workout 3
Thursday: Workout 1
Friday: Workout 2
Saturday: Workout 3
Sunday: Rest
Monday: Workout 1—Repeating Cycle
Workout Routines With Optional Exercises Removed For Your Convenience
NOTE: Some of the rep and set formats, alongside the exercise order, have been changed to better suit the lower amount of volume and exercise selection.
Workout 1
(1) FOCUS
—Hamstrings, Glutes, Lower Back, Medial Deltoid, Anterior Deltoid, Traps, Forearms
(2) GENERAL WARM-UP FOR 5-10 MINUTES
—Calisthenics or Plyometrics
(3) EXERCISES
i. Romanian Deadlift, Glute Ham Raise, or Nordic Curl
—2 Sets of 6-8 Reps
ii. Machine or Bent-Elbow Dumbbell Lateral Raise
—2 Sets of 8-10 Reps
iii. Leg Curl, Reverse Hyper Extension, or Barbell Good Mornings
—1-2 Set(s) of 8-10 Reps
iv. Seated Dumbbell Shrug
—1-2 Set(s) of 8-10 Reps
v. Arnold Press
—1 Set of 8-10 Reps
vi. Cable or Incline Bench/Bent-Over Dumbbell Facepull
—1-2 Set(s) x 10-12 Reps
vii. Weighted Back Extensions
—1-2 Set(s) of 8-10 Reps
viii. Dumbbell or Cable Hammer Curl
—2 Sets of 8-10 Reps
ix. Super Set of {Lying Side Leg Lifts and Standing Side Leg Lifts} or Hip Abductor Machine
Note: Both of these leg lift variations are paired because they will quickly fatigue the hips if no weight resistance is available. Moreover, hip adduction exercises are not necessary because they receive sufficient stimulation through other leg exercises.
—{1-2 Super Set(s)} x 10-12 Reps for Side Leg Lift Exercises
—1-2 Set(s) x 10-12 Reps for Hip Abductor Machine
(4) COOL DOWN & STRETCHING
i. Hang on Bar Pull-up Bar for as Long as Possible
—1-2 Set(s) for as long as possible
ii. Lower Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
iii. Upper Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
Workout 2
(1) FOCUS
—Upper Back, Lats, Triceps, Calves, Rotator Cuff
(2) GENERAL WARM-UP FOR 5-10 MINUTES
—Calisthenics or Plyometrics
(3) EXERCISES
i. Machine Pullovers, Dumbbell Pullover, or Cable Pullover/Stiff Arm Lat Pulldown
Note: If machine pullovers are unavailable, I typically do 1 set of dumbbell pullovers and 1 set of cable pullovers in order to get as close as possible to a complete range of motion, alternating which one I start with each workout. I have found combining them to be superior to using only one or the other in place of machine pullovers.
—1-2 Set(s) of 6-8 Reps
ii. Triceps Dip or Close Grip Bench Press
—2 Set(s) of 8-10 Reps
iii. Close Neutral Grip Pulldowns or Underhand Pulldowns
—1-2 Set(s) of 6-8 Reps
iv. Lying Dumbbell Triceps Extensions or Standing/Seated One-Arm Overhead Cable/Dumbbell Triceps Extension
—1 Set of 8-10 Reps
v. Yates Barbell Row, One-Arm Cable Row, Bent-Over One-Arm Dumbbell Row to the Waist
—2 Sets of 6-8 Reps
vi. Wide Grip Cable Row, Bent-Over One-Arm Wide Dumbbell Row, or Barbell Row to the Sternum
—2 Sets of 6-8 Reps
vii. Standing Calf Raises, Seated Calf Press, or Seated Calf Presses on Leg Press
—1-2 Set(s) of 8-10 Reps or 10-30 Reps if using only bodyweight
viii. Weighted or Bodyweight Tibia Raises or Cable/Band Tibia Pulls
—1-2 Set(s) of 8-10 Reps or 10-30 Reps if using only bodyweight
ix. Dumbbell or Low Pulley L-Fly
—1-2 Set(s) of 8-10 Reps
x. Lying Dumbbell L-Fly or Cable External Rotation
—1-2 Set(s) of 8-10 Reps
xi. Additional Rotator Cuff & Shoulder Health Exercises if Extra Pre-hab or Re-hab is Desired/Needed
-Prone Dumbbell Press
—1-2 Set(s) of 8-10 Reps
-Incline Bench Dumbbell Y-Raise
—1-2 Set(s) of 8-10 Reps
(4) COOL DOWN & STRETCHING
i. Spinal Stretch by Hanging on Pull-up Bar—DO NOT for as long as possible like in Workouts 1 & 3
—1-2 Set(s) for 10-30 seconds
ii. Upper Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
iii. Lower Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
Workout 3
(1) FOCUS
—Quads, Chest, Rear Deltoid, Biceps, Neck
(2) GENERAL WARM-UP FOR 5-10 MINUTES
—Calisthenics or Plyometrics
(3) EXERCISES
i. Squat or Leg Press
—2 Sets of 8-10 Reps
ii. Incline Dumbbell or Barbell Press
—2 Sets of 6-8 Reps
iii. Leg Extension, Barbell Hack Squat, or Bulgarian Split Squat
Note: Higher rep ranges are suggested for this exercise to protect the knee joint, which becomes vulnerable when performing heavy, low rep sets. If you experience any irritation whatsoever in the 10-12 rep range, I suggest bumping it up to the 12-20 rep range. If any discomfort persists, retire the exercise permanently and replace it with Barbell Hack Squats or Bulgarian Split Squats.
—1-2 Set(s) of 10-12 Reps
iv. Incline Fly, Flat or Decline Dumbbell Press or Fly, Weighted Chest Dip, or Pec Deck
Note: I would recommend choosing the incline fly if your upper chest is lagging or struggling to grow, which is very common for many trainees. If you choose the incline fly and decide to forgo a different chest exercise that hits another area of the chest, I would suggest alternating the incline fly with one of the other chest exercises listed each week/training session to ensure full coverage while simultaneously bringing the upper chest up to speed.
—1-2 Set(s) of 6-8 Reps
v. Bent-Over Bent-Elbow Reverse Dumbbell Fly
—2 Sets of 8-10 Reps
vi. Low Pulley Curl or Incline Dumbbell Curl
—2 Sets of 8-10 Reps
vii. Preacher Curl, Concentration Curl, or Spider Curl
—1 Set of 8-10 Reps
viii. Super Set of {Lying Side Leg Lifts and Standing Side Leg Lifts} or Hip Abductor Machine
Note: Both of these leg lift variations are paired because they will quickly fatigue the hips if no weight resistance is available. Moreover, hip adduction exercises are not necessary because they receive sufficient stimulation through other leg exercises.
—{1-2 Super Set(s)} x 10-12 Reps for Side Leg Lift Exercises
—1-2 Set(s) x 10-12 Reps for Hip Abductor Machine
ix. Optional—Neck Work with Neck Harness Attached to a Cable or Weight Plate, Applying Hand Resistance, or using a towel for resistance
-Neck Curls
-Lateral Neck Raises
-Neck Extensions
—1-2 Set(s) of 8-10 Reps for each exercise
(4) COOL DOWN & STRETCHING
i. Hang on Bar Pull-up Bar for as Long as Possible
—1-2 Set(s) for as long as possible
ii. Lower Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
iii. Upper Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
Workout Routines With Optional Exercises Included For Your Convenience
NOTE: Some of the rep and set formats have been changed to better suit the increased amount of volume and additional exercises.
Workout 1
(1) FOCUS
—Hamstrings, Glutes, Lower Back, Medial Deltoid, Anterior Deltoid, Traps, Forearms
(2) GENERAL WARM-UP FOR 5-10 MINUTES
—Calisthenics or Plyometrics
(3) EXERCISES
i. Romanian Deadlift, Glute Ham Raise, or Nordic Curl
—2 Sets of 6-8 Reps
ii. Machine or Bent-Elbow Dumbbell Lateral Raise
—2 Sets of 8-10 Reps
iii. Leg Curl, Reverse Hyper Extension, or Barbell Good Mornings
—1-2 Set(s) of 8-10 Reps
iv. Cable Lateral Raise, Incline/Flat Dumbbell Lateral Raise, or Dumbbell High Pull
—1 Set of 8-10 Reps
v. Seated Dumbbell Shrug
—1-2 Set(s) of 8-10 Reps
vi. Dumbbell or Cable Front Raise
—1-2 Set(s) of 8-10 Reps
vii. Incline Shrug or Dumbbell Power Clean
—1 Set of 8-10 Reps
viii. Arnold Press
—1 Set of 8-10 Reps
ix. Cable or Incline Bench/Bent-Over Dumbbell Facepull
—1-2 Set(s) x 10-12 Reps
x. Weighted Back Extensions
—1-2 Set(s) of 8-10 Reps
xi. Grip Work with Gripper or Wrist Curls + Reverse Wrist Curls
—1-2 Set(s) of 8-10 Reps
xii. Dumbbell or Cable Hammer Curl
—2 Sets of 8-10 Reps
xiii. Super Set of {Lying Side Leg Lifts and Standing Side Leg Lifts} or Hip Abductor Machine
Note: Both of these leg lift variations are paired because they will quickly fatigue the hips if no weight resistance is available. Moreover, hip adduction exercises are not necessary because they receive sufficient stimulation through other leg exercises.
—{1-2 Super Set(s)} x 10-12 Reps for Side Leg Lift Exercises
—1-2 Set(s) x 10-12 Reps for Hip Abductor Machine
(4) COOL DOWN & STRETCHING
i. Hang on Bar Pull-up Bar for as Long as Possible
—1-2 Set(s) for as long as possible
ii. Lower Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
iii. Upper Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
Workout 2
(1) FOCUS
—Upper Back, Lats, Triceps, Calves, Rotator Cuff
(2) GENERAL WARM-UP FOR 5-10 MINUTES
—Calisthenics or Plyometrics
(3) EXERCISES
i. Machine Pullovers, Dumbbell Pullover, or Cable Pullover/Stiff Arm Lat Pulldown
Note: If machine pullovers are unavailable, I typically do 1 set of dumbbell pullovers and 1 set of cable pullovers in order to get as close as possible to a complete range of motion, alternating which one I start with each workout. I have found combining them to be superior to using only one or the other in place of machine pullovers.
—1-2 Set(s) of 6-8 Reps
ii. Triceps Pushdowns
—1-2 Set(s) of 8-10 Reps
iii. Close Neutral Grip Pulldowns or Underhand Pulldowns
—1-2 Set(s) of 6-8 Reps
iv. Triceps Dip or Close Grip Bench Press
—1 Set of 8-10 Reps
v. Yates Barbell Row, One-Arm Cable Row, Bent-Over One-Arm Dumbbell Row to the Waist
—2 Sets of 6-8 Reps
vi. Lying Dumbbell Triceps Extensions or Standing/Seated One Arm Overhead Cable/Dumbbell Triceps Extension
—1 Set of 8-10 Reps
vii. Wide Grip Cable Row, Bent-Over One-Arm Wide Dumbbell Row, or Barbell Row to the Sternum
—2 Sets of 6-8 Reps
viii. Standing Calf Raises, Seated Calf Press, or Seated Calf Presses on Leg Press
—1-2 Set(s) of 8-10 Reps or 10-30 Reps if using only bodyweight
ix. Weighted or Bodyweight Tibia Raises or Cable/Band Tibia Pulls
—1-2 Set(s) of 8-10 Reps or 10-30 Reps if using only bodyweight
x. Seated Calf Raises or Kneeling Calf Rock-Ups
—1 Set of 8-10 Reps
xi. Dumbbell or Low Pulley L-Fly
—1-2 Set(s) of 8-10 Reps
xii. Lying Dumbbell L-Fly or Cable External Rotation
—1-2 Set(s) of 8-10 Reps
xiii. Additional Rotator Cuff & Shoulder Health Exercises if Extra Pre-hab or Re-hab is Desired/Needed
-Prone Dumbbell Press
—1-2 Set(s) of 8-10 Reps
-Incline Bench Dumbbell Y-Raise
—1-2 Set(s) of 8-10 Reps
(4) COOL DOWN & STRETCHING
i. Spinal Stretch by Hanging on Pull-up Bar—DO NOT perform this for as long as possible like in Workouts 1 & 3
—1-2 Set(s) for 10-30 seconds
ii. Upper Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
iii. Lower Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
Workout 3
(1) FOCUS
—Quads, Chest, Rear Deltoid, Biceps, Neck
(2) GENERAL WARM-UP FOR 5-10 MINUTES
—Calisthenics or Plyometrics
(3) EXERCISES
i. Squat or Leg Press
—2 Sets of 8-10 Reps
ii. Incline Dumbbell or Barbell Press
—2 Sets of 6-8 Reps
iii. Leg Extension, Barbell Hack Squat, or Bulgarian Split Squat
Note: Higher rep ranges are suggested for this exercise to protect the knee joint, which becomes vulnerable when performing heavy, low rep sets. If you experience any irritation whatsoever in the 10-12 rep range, I suggest bumping it up to the 12-20 rep range. If any discomfort persists, retire the exercise permanently and replace it with Barbell Hack Squats or Bulgarian Split Squats.
—1-2 Set(s) of 10-12 Reps
iv. Incline Fly
Note: I would recommend adding the incline fly if your upper chest is lagging or struggling to grow, which is very common for many trainees. If you choose the incline fly and decide to forgo a different chest exercise that hits another area of the chest because the increase in volume inhibits your overall gains, I would then suggest alternating the incline fly with one of the other chest exercises listed below each week/training session to ensure full coverage while simultaneously bringing the upper chest up to speed.
—1-2 Set(s) of 6-8 Reps
v. Flat or Decline Dumbbell Press or Fly, Weighted Chest Dip, or Pec Deck
—1-2 Set(s) of 6-8 Reps
vi. Bent-Over Bent-Elbow Reverse Dumbbell Fly
—2 Sets of 8-10 Reps
vii. Bent-Over Reverse Cable Fly
—1 Set of 8-10 Reps
viii. Low Pulley Curl or Incline Dumbbell Curl
—1-2 Set(s) of 8-10 Reps
ix. Machine or Dumbbell Preacher Curl
—1 Set of 8-10 Reps
x. Dumbbell Spider Curl or Concentration Curl
—1 Set of 8-10 Reps
xi. Super Set of {Lying Side Leg Lifts and Standing Side Leg Lifts} or Hip Abductor Machine
Note: Both of these leg lift variations are paired because they will quickly fatigue the hips if no weight resistance is available. Moreover, hip adduction exercises are not necessary because they receive sufficient stimulation through other leg exercises.
—{1-2 Super Set(s)} x 10-12 Reps for Side Leg Lift Exercises
—1-2 Set(s) x 10-12 Reps for Hip Abductor Machine
xii. Optional—Neck Work with Neck Harness Attached to a Cable or Weight Plate, Applying Hand Resistance, or using a towel for resistance
-Neck Curls
-Lateral Neck Raises
-Neck Extensions
—1-2 Set(s) of 8-10 Reps for each exercise
(4) COOL DOWN & STRETCHING
i. Hang on Bar Pull-up Bar for as Long as Possible
—1-2 Set(s) for as long as possible
ii. Lower Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Seated Groin Stretch
b. Lying Glutes & Lower back Stretch
c. Lying Groin Stretch (Lying Chinese Splits)
d. Seated or Standing Hamstring Stretch
e. Glute Stretch
f. Quad Stretch
g. Hip Flexor Stretch
iii. Upper Body Stretching
—1-2 Set(s) for 15-20 seconds each
a. Over-and-back Shoulder Stretch
b. Chest & Shoulder Stretch
c. Triceps Stretch
d. Lat Stretch
e. Biceps & Shoulder Stretch
f. Side & Rear Shoulder Stretch
Pour Conclure
A simple, straightforward, minimal, high-intensity three-day workout routine, alongside some suggestions for adding or removing volume if you feel so inclined.
If you think I missed anything, see any typos, or have any questions of any kind, please let me know below.
Comments and questions of any kind are welcome—I want to hear from you guys.
Finally, if you have any content requests of any sort, I’d love to hear them.
I want to give my readers what they themselves want, and enjoy writing about these topics.
Until next time, friends.
Your pal,
Alexander Smout
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Disclaimer: None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. You are reading opinions only. Please consult your physician for personalized medical advice, diagnosis, or treatment.
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