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.


I'm going to give you 3 different options to help you find the 3 day workout routine that you like best.

• 3 Day Full Body Workout Routine

• 3 Day Split Workout Routine Option 1

• 3 Day Split Workout Routine Option 2

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. 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:

1. Barbell Squats
2. Flat Barbell Bench Press
3. Barbell Romanian Deadlift
4. Barbell Pendlay Rows
5. Barbell Overhead Press
6. Chin Ups
7. Parallel Dips
8. Barbell Curls
9. Standing Calf Raises
10. Pinwheel Curls

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!


If you want 3 full workout programs with full details designed by me for the low price of only $7, please see the WLC Program page. 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!


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

You will alternate workout A and workout B as follows: A, B, A, B, A, B, and so on. What exercises do you for each workout?


Exercises:

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

With this split workout routine, you will split your muscle groups into 3 different workouts.


Exercises:

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

Full Body Workout Routines

Free Workout Routine for Bowflex

Workout Routines for Toning

Free Ab Workout Routine

Workout Routines for Women

Workout Routine to Build Muscle

Workout Routine for Beginners

Printable Workout Routines