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3 Day Workout Routine3 Different Workout Options for YouThree Different Weightlifting Workouts
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by Josh, Creator 3 Day Workout Routine Josh is a 10-year weight lifting expert and author of the best selling WLC Program. |
Date:
A 3 day workout routine is a great option for building muscle mass and burning fat.
By lifting weights only 3 days per week, you give your body the proper rest and recovery that it needs. This also leaves more days for fat burning cardiovascular exercise.
If you decide to go with the full body workout option, you're also working each major muscle group at the perfect frequency for building muscle FAST.
I'm going to give you 3 different options to help you find the 3 day workout routine that you like best.
The links above take you further down this page to the appropriate 3
day workout routine. Let's get started!
The 3 day full body workout routine is a favorite workout of mine because it gives the BEST results.
With the 3 day full body routine, you work each muscle group 3 times per
week. Compared to other workout options, you get many more muscle
building opportunities over the course of a year.
Workout
Schedule:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Workout | Rest | Workout | Rest | Workout | Rest | Rest |
With the schedule above, you choose the 3 days that fit your personal
schedule best. For example, Monday/Wednesday/Friday is a common workout
schedule for the 3 day full body workout routine.
Exercises:
The 10 exercises above are the best exercises for each of the major
muscle groups. If you work on making progress on those 10 exercises,
you will build muscle fast.
Making Progress:
To make progress with the above workout routine, as with all workout routines, you need to work on increasing the amount of weight you lift every workout.
You can do this by starting with light weights and higher reps. Decrease the number of reps while you increase the weight over the weeks.
You get everything you need to start building muscle faster than ever before with the best weight lifting workouts intelligently designed to help you make fast progress: The WLC Program.
With this option, you will split the entire body up into 2 different workouts and alternate these workouts.
Workout
Schedule:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Workout A | Rest | Workout B | Rest | Workout A | Rest | Rest |
| Workout A | Workout B |
| Barbell
Squats Barbell Romanian Deadlift Barbell Lunges Lying Leg Curls Standing Calf Raises Alternate Dumbbell Curls Pinwheel Curls |
Barbell
Bench Press Barbell Pendlay Rows Barbell Overhead Press Chin Ups Parallel Dips Seated Calf Raises Tricep Extensions |
I don't recommend this routine for very many people because you only work each muscle group once per week.
The two options above are much better options due to the increased frequency. I'm including this workout routine because it's sometimes nice to have a change of pace.
Workout
Schedule:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Workout A | Rest | Workout B | Rest | Workout C | Rest | Rest |
| Workout A | Workout B | Workout C |
| Bench
Press Barbell Rows Overhead Press Chin Ups Parallel Dips |
Barbell
Squats Romanian Deadlift Barbell Lunges Bulgarian Squats Calf Raises |
Dumbbell
Curls Tricep Extensions Pinwheel Curls Dumbbell Kickbacks Hammer Curls |
With the above workout routine, you work each muscle group with more sets and exercises each workout but you have more rest between workouts.
I highly recommend the workout programs within the WLC Program... with the WLC Program workouts, you work each muscle group at least twice per week giving you more muscle building opportunities.

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When you need help, we are always here. Start today and in only a few short weeks, people will begin to notice the HUGE changes in your body. The time is now.
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This website exists for you and because of you. Best of luck to you. Remember, we will guide you step-by-step to the body you want.
We will tell you exactly what you need to do to prepare for our program. Our program will show you how to burn fat, build muscle, and get the body you need for life.
We will lead you step-by-step through our program, and you will feel and see the results in only a few days.
All testimonials are 100% verifiable. They are from REAL PEOPLE just like you.
"I Am THE Strongest, Fittest, and Healthiest I Have Ever Been"
My wife and I went to dinner last night with our friends and they noticed how good I was looking.
I started going to the gym and lifting weights in January. I loved it right from the beginning. There is something inside of me that just comes alive - it's tough to describe.
Luckily, I came across your program in February when searching for best weightlifting programs. It passed my common sense test with flying colors. Add to that what an amazing and helpful guy you are and it's been a recipe for success.
I'm almost 40 now and on just one beginner program of WLC, I am the strongest, fittest, and healthiest I have EVER been. I look 10X better than at the peak of my ultramarathon training.
To be reading this program and know THE ANSWERS are right there is so nice. Nice is actually a terrible word. Refreshing, hopeful, promising. These words still do not do it justice.
Thanks again Josh. Really man, I can't thank you enough for pouring your heart into this program.
Chris T.
Wisconsin, USA
"8.2 Pounds of Muscle in 3 Weeks"
Yes, I received the "Quick Start Guide" and it's been a great help... thanks.
I've been lifting for 3 weeks now and tracking my diet calories on the meal planner log. When I began the program I weighed 189#. Yesterday I did the end of week measurements for the 3rd week and I weighed 197.2 lbs.
Everything is going fine but I'm finding that even though I'm adding 5 lbs of weight onto every exercise for each workout I haven't really been pushed to my limits where I can't do any further reps (which is great!).
I also enrolled my wife and I into our local gym just to have access to the cardio equipment.
Moki Holmes
Weed, California, USA
You Too Can Get Fast Results -- Look and Feel Better in ONLY a Few Weeks...
BUT You Have to Start Today. And Now You Can.
"Everyone Benefits from this Website"
Just so you know how far out you are truly reaching, I am writing to you all the way from Malaysia, SE Asia.
Many gyms have sprung up here recently California, Celebrity, Gold's etc but very little REAL info which is how I found you.
I have also been forwarding most of your emails to friends even if they are not big into working out, that's what great about your website, everyone benefits.
Thank you again Josh.
Just a shortie to say Thank You for all the wonderful free info that's been coming my way in your newsletter and keeping me healthy. Short,sweet, to the point and best of it all - IT WORKS. Cos I do follow them.
God Bless
Marie F.
Malaysia
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