Total Body Routine 3 Days a Week
By Nemanja Matovic
 | Advanced (3+ years) |
 | 38 minutes/day | 3 days/week | 4 weeks |
 | Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Powerbuilding |
 | 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 Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Day 1 | Day 2: Rest | Day 3: Day 3 | Day 4: Rest | Day 5: Day 5 | Day 6: Rest | Day 7: Rest |
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 120s between rounds | ||||
| 1A.Barbell Back Squat See Exercise Notes | 3 rounds | 8 reps | 0s | |
| 1B.Glute-Ham Raise (PVC Pipe Assisted) See Exercise Notes | 3 rounds | 8 reps | 120s | |
Circuit #2 - 3 rounds Rest 90s between rounds | ||||
| 2A.Barbell Close-Grip Bench Press See Exercise Notes | 3 rounds | 5 reps | 0s | |
| 2B.Weighted Chin-up See Exercise Notes | 3 rounds | 5 reps | 90s | |
Circuit #3 - 2 rounds Rest 60s between rounds | ||||
| 3A.Cable Triceps Pressdown See Exercise Notes | 2 rounds | 10-12 reps | 0s | |
| 3B.Seated Alternate Hammer Curl See Exercise Notes | 2 rounds | 10-12 reps | 60s | |
| 4.Kneeling Ab Wheel | 2 sets | 10-12 reps | 60s | |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 120s between rounds | ||||
| 1A.Barbell Deadlift See Exercise Notes | 3 rounds | 10 reps | 0s | |
| 1B.Dumbbell Bulgarian Split Squat See Exercise Notes | 3 rounds | 10 reps | 120s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
| 2A.Weighted Chest Dip See Exercise Notes | 3 rounds | 8-10 reps | 0s | |
| 2B.Chest Supported Dumbbell Row with Isohold See Exercise Notes | 3 rounds | 8-10 reps | 60s | |
Circuit #3 - 2 rounds Rest 60s between rounds | ||||
| 3A.Standing Overhead EZ Bar Tricep Extension See Exercise Notes | 2 rounds | 10-12 reps | 0s | |
| 3B.Close-Grip EZ-Bar Biceps Curl See Exercise Notes | 2 rounds | 10-12 reps | 60s | |
| 4.Hanging Straight Leg Raise | 2 sets | 10-12 reps | 60s | |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 120s between rounds | ||||
| 1A.Crossed-Arm Barbell Front Squat See Exercise Notes | 3 rounds | 8-10 reps | 0s | |
| 1B.Bodyweight Nordic Hamstring Curl See Exercise Notes | 3 rounds | 8-10 reps | 120s | |
Circuit #2 - 10-12 rounds Rest 60s between rounds | ||||
| 2A.Barbell Bench Press See Exercise Notes | 10-12 rounds | 10-12 reps | 0s | |
| 2B.Neutral-Grip Pullup See Exercise Notes | 10-12 rounds | 10-12 reps | 60s | |
Circuit #3 - 2 rounds Rest 60s between rounds | ||||
| 3A.Cable Pushdown (with V-bar) See Exercise Notes | 2 rounds | 10-12 reps | 0s | |
| 3B.Cable Biceps Curl See Exercise Notes | 2 rounds | 10-12 reps | 60s | |
| 4.Pallof Press | 2 sets | 8-10 reps | 60s | |
Date Created: 1/20/2019, UTC
Last Updated: 10/1/2021, UTC
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