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Total Body Routine 3 Days a Week

By Nemanja Matovic

Experience
Advanced (3+ years)
Time
38 minutes/day | 3 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Powerbuilding
Equipment
Barbell, Squat Rack, Glute Ham Developer (GHD), PVC Pipe, Flat Bench, Pull up bar, Weight Plate, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, 2 x Dumbbell, Ab Wheel, Other, Incline Bench, EZ Bar, Bodyweight, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Single Grip Handle Strap
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Another great full body program. You will have both, low and high reps in one training session. Low reps of course means more weight, and higher reps lighter weight. You can do it for a month, but add weight to your lifts every week. 

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Workout Overview

Week 1

Day 1: Full Body

Day 2: Rest

Day 3: Full Body

Day 4: Rest

Day 5: Full Body

Day 6: Rest

Day 7: Rest


Day 1 - Full Body

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Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 8 reps, (rest 120s)
A1 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
3 sets, 8 reps, (rest 120s)
A2 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
3 sets, 5 reps, (rest 90s)
B1 rest 90 seconds
Time between exercises: 60s
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
3 sets, 5 reps, (rest 90s)
B2 rest 90 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
2 sets, 10-12 reps, (rest 60s)
C1 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Seated Alternate Hammer Curl demonstrationPlay Seated Alternate Hammer Curl demonstration
2 sets, 10-12 reps, (rest 60s)
C2 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 10 reps, (rest 120s)
A1 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 10 reps, (rest 120s)
A2 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3 sets, 8-10 reps, (rest 60s)
B1 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Chest Supported Dumbbell Row with Isohold demonstrationPlay Chest Supported Dumbbell Row with Isohold demonstration
3 sets, 8-10 reps, (rest 60s)
B2 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Overhead EZ Bar Tricep Extension demonstrationPlay Standing Overhead EZ Bar Tricep Extension demonstration
2 sets, 10-12 reps, (rest 60s)
C1 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Close-Grip EZ-Bar Biceps Curl demonstrationPlay Close-Grip EZ-Bar Biceps Curl demonstration
2 sets, 10-12 reps, (rest 60s)
C2 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Full Body

Scroll to top

Circuit
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 8-10 reps, (rest 120s)
A1 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Nordic Hamstring Curl demonstrationPlay Bodyweight Nordic Hamstring Curl demonstration
3 sets, 8-10 reps, (rest 120s)
A2 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
10-12 sets, 10-12 reps, (rest 60s)
B1 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Neutral-Grip Pullup demonstrationPlay Neutral-Grip Pullup demonstration
10-12 sets, 10-12 reps, (rest 60s)
B2 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Pushdown (with V-bar) demonstrationPlay Cable Pushdown (with V-bar) demonstration
2 sets, 10-12 reps, (rest 60s)
C1 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
2 sets, 10-12 reps, (rest 60s)
C2 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Pallof Press demonstrationPlay Pallof Press demonstration
2 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/20/2019, UTC


Last Updated: 10/1/2021, UTC

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