Three day a week workouts

New to weight training? This workout is designed to hit every muscle group with great compound exercises once a week. Each training day has 3-5 exercises.

With this workout, you should focus on your technique, not the weight you lift. Get the technique right in this workout and then move on to a more advanced workout (like this 4-day split) after 8-10 weeks.

Training plan

The training hits each muscle group once a week. After each workout, the abdomen and lower back should be trained with two exercises (see abdominal exercises).

  • Monday – Chest, and Triceps
  • Tuesday – Rest
  • Wednesday – Back and biceps
  • Thursday – Rest
  • Friday – Legs and shoulders
  • Saturday – Rest
  • Sunday – Rest

Three day a week workouts

Before starting each workout, start with a 10-minute warm-up to prepare your nervous system and get ready to work out. Take time for each exercise and focus on the right shape and developing the connection between mind and muscle. You will thank yourself later.

Monday – Chest and Triceps

Dumbbell Bench Press412,10,10,10
Incline Bench Press210
Tricep Dip3
Lying Tricep Extension310

Wednesday – Back and Biceps

Wide Grip Pull Up410
Seated Row312
One Arm Dumbbell Row310
Standing Barbell Curl38-10

Friday – Legs and Shoulders

45 Degree Leg Press412,10,10,10
Leg Extension312
Leg Curl312
Military Press48-10
Dumbbell Lateral Raise310

Related articles:

Best triceps bodyweight exercises

Chest workouts for bulking


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