Three days a week training plan

Eternal classic. You can be a beginner, you can be a pro, with 3 times of working out a week you can reach any of your goals, while you can make time for anything else in your life.

It’s useless to split the entire body into more than 3 sessions, and training the same muscle (except for abs and calves) more than once a week won’t yield proportionally more results either. If you want to train more often, chose one of the cyclic forms.

Monday – workout

1. warm-up
2. incline dumbbell press (18-15) 6-5-4
3. dumbbell bench press 6-5-4
4. machine fly 6-5-4
5. lateral raises 12-11-10
6. lying rear delt raise 12-10-8
7. front raise 12
8. rope cable push-down (18-15) 12-10-8
9. standing cable skull crusher 8-6-4
10. overhead reverse-grip cable skull crusher (one arm) 8-6-4
11. hanging leg raises 24-21-18
12. seated calves with straight legs 21-18-15-12
13. stretching

Tuesday – rest

Wednesday – workout

1. warm-up
2. pull-up (15-10) 8-6-4
3. dumbbell row with chest support 6-5-4
4. close-grip pull-down (palms facing backwards) 6-5-4
5. trap bar shrug 8-7-6
6. chin-up (15-10) 8-6-4
7. 30-45° seated concentrated supinated curl (wide grip) 6-5-5
8. 30-45° seated concentrated hammer curl (narrow grip) 6-5-4
9. stretching

Thursday – rest

Friday – workout

1. warm-up
2. squat (15-12-8) 6-5-4
3. leg press 10-8-6
4. seated leg curl 6-5-4
5. leg extension 6-5-4
6. seated calves with straight legs 12-10-8-6
7. decline crunch 15-12-10
8. forearms superset 12/12-10/10-8/8
9. stretching

Saturday – rest

Sunday – rest