Do you want to work out less and still outdo the person who trains more frequently than you? Well, let’s take a few seconds to read these lines because it’s totally possible to hit the gym only three days a week and still be in the best shape of your life. It’s all about technique!
This will have the benefit of being able to dedicate your time to other activities, including candle night dinners, birthday parties and other social events that would previously interfere with your daily training.
3 TIMES A WEEK TRAINING REGIME FOR BEST MUSCLE GROWTH MODE
Although you will be working out only three times a week, you will be covering each muscle of your body. As a result, you won’t end up with chicken legs, tiny biceps, or something embarrassing along the same lines.
Not to mention that your body will get an ample amount of rest for muscle recovery because you will be training on alternate days and not three days in a row. So, let’s discuss the three days a week training regime in detail to get the best and smart gains from your workout plan.
DAY 1: BACK AND BICEPS COMBINATION FOR KILLER RESULTS
The back is a huge muscle group. So, we will target it before hitting the biceps. Keep in mind that you need to hit the back muscles hard for them to grow. So, workout with weights is the best option over here as opposed to training indoors.
Ideally, you need to train your back from top to bottom at multiple angles and with lots of volume. You should include exercises that target your upper, middle, and lower back by switching between machines, dumbbells, barbells, T-bar, or cables to literally blast your back.
We recommend at least 1 lat pull down and 1 rowing bar to start working your back effectively. You can combine the session with fixed arm pulldown. Be careful though, it is easy to execute movements incorrectly. So don’t hesitate to ask the staff if you have any hesitation.
You can also do many variations of pulldown movements to target your lats. Mix things up and incorporate different equipment, grips, and handles to target the muscles from different angles.
Literally, have no mercy on your back. Train hard and heavy without compromising the workout form. So, be mindful of the muscles in use when performing any movement to see results quickly.
You can finish the back day with 2-3 sets of bicep exercises. By the time you finish crushing your back, your biceps will be already pumped. So, there’s no point in overtraining them. Your best bet would be to use lighter weights with strict form. Any bicep exercise can be used as a bicep finisher. But then, you should focus on the squeeze at the top and the eccentric (negative) phase of the lift, which means that you should return the weight to its resting position gradually and not in a haste.
DAY 2: GET HUGE GAINS WITH THIS CHEST/SHOULDERS & TRICEPS ROUTINE
Chest being the largest muscle group among the three, we will train it the most, followed by remaining smaller muscle groups, i.e., shoulders and triceps.
The idea is to put your best energy effort on the largest muscle group every time it’s being worked. Not to mention that it makes sense to train chest, shoulders, and triceps on the same day because when you perform a bench press at the start of your workout, your benching will work not just your chest, but also your shoulders (a bit or more, depending on your technique) and triceps.
Basically, your shoulders and triceps will be already warmed up by the time you are done blasting your chest. Both your triceps and your shoulders will get involved a bit in any pressing movement that you do to train your chest.
So, always include press exercises for your chest along with some isolation exercises to get the best workout bang from this training split. The same rule will apply to shoulder training. Start with some shoulder presses and follow it up with isolation exercises for the front and side shoulder muscles.
If trained well, your triceps will be already fatigued by this time. So, don’t go overboard with triceps exercises. You can end the workout with two triceps exercises to exhaust them like hell, of course, to achieve hypertrophy, which will cause the muscles to grow.
Keep in mind that doing only two triceps exercises won’t make you feel like you have a lot to do even after your chest and shoulder workout. At the same time, it will fully exhaust your triceps, making it an ideal training regime to build muscle without overdoing things.
DAY 3: EFFECTIVE LEG WORKOUT ROUTINE
Finally, we are getting to the most neglected muscle group in gyms. As already known, training legs involve a lot of hard work. So, it’s not easy to fall in love with the pain of leg training.
On the legs day, you will kick off with the granddaddy of all exercises, the ‘squat’. Then, you can move on to other muscle-specific leg exercises such as leg presses, leg curls, lunges, calf raises, and so on.
Basically, start with compound movements. Then, progress to some isolated movements and finish the workout with some calf exercises. You can play around with the reps and sets as per your preference and fitness level. That said, please know that the ideal rep range for muscle hypertrophy (to spur muscle growth) is six to twelve repetitions.
LITTLE WORD OF ADVICE…
You can train your core muscles like your obliques and abs on non-consecutive days, typically, at the end of the above lifting days. Of course, don’t forget to warm up first before you start lifting. That said, fewer warm up sets are needed in this type of split training because each body part exercises warms your body up for the next.