A Full Listing Of 3-Day-Per-Week Workouts!

Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.


Working out three days per week is by far the most popular way to workout. While each routine has stated workout days ofMonday, Wednesday and Friday, any other three nonconsecutive days each week can be used. You can just as easily train on Tuesdays, Thursdays, and Saturdays if it would be better for you. Be sure to program at least one full rest day between training days. Be on the way to a better, buffer body. Be careful not to overtrain!

Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!

Routine #1

Exercise # of Sets # of Reps
MONDAY, WEDNESDAY, FRIDAY
Smith Squat Machine 2 sets 12-15 reps
Standing Leg Curls 2 sets 12 reps
Leg Extensions (One Leg) 2 sets 12 reps
Standing Calf Raises 2 sets 20 reps
Front Lat Pulldown 2 sets 12 reps
Seated Close Grip Row 2 sets 12 reps
Concentration Curl 2 sets 12 reps
Reverse Wrist Curl 2 sets 15-20 reps
Crunches 3 sets To Failure


Routine #2

Exercise # of Sets # of Reps
MONDAY
Bench Press 3 sets 12,10,6-8 reps
Incline Bench Press 3 sets 12,10,6-8 reps
Decline Dumbbell Press 3 sets 12,10,6-8 reps
Front Pulldowns 3 sets 12,10,6-8 reps
Stiff Arm Pulldowns 2 sets 8-12 reps
Behind The Neck 3 sets 12,10,6-8 reps
Low Pulley Row 2 sets 8-12 reps
T-Bar Rows 2 sets 8-12 reps
WEDNESDAY
Squats 3 sets 12,10,6-8 reps
Lunges (With Dumbbells) 2 sets 15-20 reps
Leg Extensions 2 sets 8-12 reps
Donkey Calf Raises 3 sets 15-20 reps
Standing Calf Raises 2 sets 12-20 reps
FRIDAY
Behind The Neck MilitaryPress 3 sets 12,10,6-8 reps
Lateral Raises 3 sets 8-12 reps
Upright Rows 2 sets 8-12 reps
Barbell Curl 3 sets 12,10,6-8 reps
Incline Curl 2 sets 8-12 reps
Concentration Curl 2 sets 8-12 reps
Dips 3 sets 10,8,4-6 reps
Overhead Tricep Extensions 2 sets 8-12 reps
Cable Tricep Extensions 2 sets 8-12 reps


Routine #3

Exercise # of Sets # of Reps
MONDAY, WEDNESDAY, FRIDAY
Sit-Ups 2 sets 20-30 reps
Squats 3 sets 8-12 reps
Leg Curls 2 sets 8-12 reps
Barbell Bent Rows 3sets 8-12 reps
Bench Presses 3 sets 6-10 reps
Upright Rows 2 sets 8-12 reps
Barbell Curls 2 sets 8-12 reps
Pulley Pushdowns 2 sets 8-12 reps
Wrist Curls 2 sets 10-15
Standing Calf Raises 3 sets 10-15


Routine #4

Exercise # of Sets # of Reps
MONDAY, WEDNESDAY, FRIDAY
Leg Raises 3 sets 20-30 reps
Leg Presses 4 sets 10-15 reps
Leg Extensions 2 sets 10-15 reps
Leg Curls 3 sets 8-12 reps
Deadlifts 2 sets 6-10 reps
Lat Pulldowns 4 sets 8-12 reps
Shrugs 2 sets 10-15 reps
Standing Presses 3 sets 6-10 reps
Side Laterals 2 sets 8-12 reps
Dumbbell 3 sets 8-12 reps
Lying Triceps Extensions 3 sets 10-15 reps
Wrist Curls 2 sets 10-15 reps
Reverse Wrist Curls 2 sets 10-15
Seated Calf Raises 4 sets 10-15


Routine #5

Exercise # of Sets # of Reps
MONDAY, WEDNESDAY, FRIDAY
Sit-Ups 2 sets 20-30 reps
Leg Raises 2 sets 20-30 reps
Squats 4 sets 10-15 reps
Leg Curls 3 sets 8-12 reps
Leg Extensions 2 sets 10-15reps
Deadlifts 3 sets 6-10 reps
Barbell Rows 3 sets 8-12 reps
Lat Pulldowns 2 sets 8-12 reps
Upright Rows 3 sets 8-12 reps
Standing Presses 3 sets 6-10 reps
Side Laterals 2 sets 8-12 reps
Barbell Curls 3 sets 8-12 reps
Lying TricepsExtensions 3 sets 8-12 reps
Reverse Curls 2 sets 8-12 reps
Wrist Curls 3 sets 10-15 reps
Standing Calf Raises 5 sets 15-20 reps


Routine #6

Exercise # of Sets # of Reps
MONDAY, WEDNESDAY, FRIDAY
Crunches 2 sets 20-30 reps
Squats 3 sets 12-15 reps
Leg Curls 3 sets 12-15 reps
Flat Bench Presses 3 sets 10-12 reps
Chinups 3 sets 10-12 reps
Presses Behind The Neck 3 sets 12-15 reps
Triceps Pushdowns 3 sets 10-12 reps
Barbell Curls 3 sets 10-12 reps
Standing Calf Raises 3 sets 15-20 reps


Routine #7

Exercise # of Sets # of Reps
MONDAY, WEDNESDAY, FRIDAY
Bent Leg Leg Raises 2 sets 15-20 reps
Leg Presses 3 sets 12-15 reps
Leg Curls 3 sets 12-15 reps
Incline Bench Presses 3 sets 10-12 reps
Lat Pulldowns 3 sets 10-12 reps
Front Military Presses 3 sets 12-15 reps
Lying Triceps Extensions 3 sets 10-12 reps
Standing Dumbbell Curls 3 sets 10-12 reps
Standing Calf Raises 3 sets 15-20 reps


Routine #8

Exercise # of Sets # of Reps
MONDAY, WEDNESDAY, FRIDAY
Crunches 2 sets 20-30 reps
Squats 3 sets 12-15 reps
Leg Curls 3 sets 12-15 reps
Flat Dumbbell Presses 3 sets 10-12 reps
Seated Pulley Rows 3 sets 10-12 reps
Dumbbell Shoulder Presses 3 sets 12-15 reps
One Arm Dumbbell Curls 3 sets 10-12 reps
Seated Dumbbell Curls 3 sets 10-12 reps
Calf Flexes on Leg Press Machine 3 sets 15-20 reps


Routine #9

Exercise # of Sets # of Reps
MONDAY, WEDNESDAY, FRIDAY
Crunches 2 sets 20-30 reps
Leg Presses 3 sets 12-15 reps
Leg Curls 3 sets 12-15 reps
Dips 3 sets 10-12 reps
One Arm Dumbbell Rows 3 sets 10-12 reps
Pesses Behind Neck 3 sets 12-15 reps
Triceps Pushdowns 3 sets 10-12 reps
Incline Curls 3 sets 10-12 reps
Standing Calf Raises 3 sets 15-20 reps


Routine #10

Exercise # of Sets # of Reps
MONDAY, WEDNESDAY, FRIDAY
Bent Leg Raises 2 sets 15-20 reps
Squats 3 sets 12-15 reps
Flat Dumbbell Presses 3 sets 10-12 reps
Barbell Rows 3 sets 10-12 reps
Dumbbell Presses 3 sets 12-15 reps
Upright Dips 3 sets 10-12 reps
Preacher Curls 3 sets 10-12 reps
Standing Cal Raises 3 sets 15-20 reps


Routine #11

Exercise # of Sets # of Reps
MONDAY, WEDNESDAY, FRIDAY
Squats 2 sets 12-15 reps
Leg Curls 2 sets 15-20 reps
Standing Calf Raises 2 sets 20-25 reps
Flat Bench Presses 2 sets 10-12 reps
Chinups 2 sets 10-12 reps
Shoulder Presses 2 sets 12-15 reps
Dumbbell Curls 2 sets 10-12 reps
Triceps Pushdowns 2 sets 10-12 reps
Crunches 2 sets 20-25 reps


Routine #12

Exercise # of Sets # of Reps
DAY ONE
Bench Press 3 sets 5-6 reps
Incline Bench 2 sets 5-6 reps
Behind-The-Neck Press 2 sets 5-6 reps
Side Lateral Raise 2 sets 8-10 reps
Reverse Lateral Raise
(on Incline Bench)		 2 sets 8-10 reps
Triceps Pulldown 2 sets 8-10 reps
Lying Triceps Extension 2 sets 10 reps
Dumbbell Kickback 2 sets 10 reps (each arm)
EZ-Bar Curl 2 sets 8-10 reps
Straight Bar Curl 2 sets 8 reps
Dumbbell Curl (Preacher) 2 sets 8 reps
Situp 2 sets 20-25 reps
KneeRaise 2 sets 20-25 reps
DAY TWO
Pulldowns To Front 2 sets 8-10 reps
Seated Rows 2 sets 10 reps
Pulldowns To Rear 2 sets 10 reps
Stiff Leg Deadlift 2 sets 8 reps
Squat 2 sets 10 reps
Leg Extension 2 sets 8-10 reps
Hamstring Curl 2 sets 8-10 reps
Calf Raise 3 sets 10-12 reps
Situp 2 sets 20-25 reps
Knee Raise 2 sets 20-25 reps
DAY THREE
Bench Press 3 sets 8-10 reps
Incline Bench 2 sets 8-10 reps
Triceps Pulldown 2 sets 8-10 reps
Dumbell Kickback (each arm) 2 sets 10 reps
EZ-Bar Curl 2 sets 8-10 reps
Dumbell Hammer Curl 2 sets 8-10 reps
Situp 2 sets 20-25 reps
Knee Raise 2 sets 20-25 reps


Routine #13

Exercise # of Sets # of Reps
DAY ONE
Power Squats 4 sets 10-15 reps
Squats 4 sets 10 reps
Leg Press 4 sets 6-10 reps
Lunges 3 sets 12 reps
Leg Extension 4 sets 10-12 reps
Leg Curl 4 sets 12-15 reps
Standing Calf Raise 4 sets 20 reps
Donkey Calf Raise 4 sets 20 reps
Hanging Knee Raise 4 sets 20 reps
Sit-ups, incline 4 sets 20 reps
DAY TWO
Bench Press, incline 4 sets 10-12 reps
Bench Press, flat 4 sets 8-12 reps
Flys, incline 4 sets 10-12 reps
Flys, flat 4 sets 10-12 reps
Chest Pulldown 4 sets 10reps
Bent Over Row,
alternating arms		 4 sets 6-8 reps
Seated Calf Raise 4 sets 20 reps
Donkey Calf Raise 4 sets 20 reps
Hanging Knee Raise 4 sets 20 reps
Crunches 4 sets 20 reps
DAY THREE
Shoulder Press 4 sets 6-10 reps
Military Press 3 sets 12 reps
Deltoid Raise 4 sets 10 reps
Shoulder Raise 4 sets 12 reps
Bent Over Flys 4 sets 12 reps
Upright Row 4 sets 10-12 reps
Shrugs 4 sets 12 reps
Concentration Curl 4 sets 10 reps
Bicep Curl, standing, supinated 4 sets 8-12 reps
Preacher Curl 4 sets 12 reps
Wrist Curl, supinated 4 sets 18 reps
Wrist Curl, pronated grip 4 sets 18 reps
Tricep Pressdown 4 sets 12 reps
Tricep Kickback 4 sets 15 reps
Tricep Extension, flat bench 4 sets 8-12 reps
Leg Raise, incline 4 sets 20 reps
Crunches 4 sets 20 reps


Routine #14

Exercise # of Sets # of Reps
MONDAY
Squats 3 sets 10-12 reps
Leg Extensions 3 sets 10-12 reps
Leg Curls 3 sets 10-12 reps
Standing Calf 3 sets 10-12 reps
SeatedCalf 3 sets 10-12 reps
WEDNESDAY
Bench Press 3 sets 10-12 reps
Incline DB Press 3 sets 10-12 reps
Military Press 3 sets 10-12 reps
DB Laterals 3 sets 10-12 reps
Skull Crushers 3 sets 10-12 reps
FRIDAY
Deadlift 3 sets 10-12 reps
Seated Row 3 sets 10-12 reps
Lateral Pulldowns 3 sets 10-12 reps
Barbell Curls 3 sets 10-12 reps


Routine #15

Exercise # of Sets # of Reps
MONDAY
Dumbbell Bench Press 2 sets 12-15 reps
Smith Machine Shoulder Press 2 sets 12 reps
Dumbbell Shrugs 2 sets 12-15 reps
Tricep Pushdowns 2 sets 12 reps
Crunches 2 sets To Failure
WEDNESDAY
Leg Extension 2 sets 12-15 reps
Lying Leg Curl 2 sets 12-15 reps
Seated Calf Raise 2 sets 20reps
Close Grip Lat Pulldown 2 sets 12-15 reps
Dumbbell Bicep Curl 2 sets 12 reps
Wrist Curl 2 sets 20 reps
Crunches 2 sets To Failure
FRIDAY
Dumbbell Bench Press 2 sets 12-15 reps
Smith Machine Shoulder Press 2 sets 12 reps
Dumbbell Shrugs 2 sets 12-15 reps
Tricep Pushdowns 2 sets 12 reps
Crunches 2 sets To Failure


Routine #16

Exercise # of Sets # of Reps
MONDAY
Leg Extensions 2 sets 12-15 reps
Lying Leg Curls 2 sets 12-15 reps
Seated Calf Raise 2 sets 20 reps
Close Grip Lat Pulldown 2 sets 12-15 reps
Dumbbell Bicep Curl 2 sets 12 reps
Wrist Curls 2 sets 20 reps
Crunches 2 sets To Failure
WEDNESDAY
Dumbbell Incline Bench Press 2 sets 12-15 reps
Dumbbell Shoulder Press 2 sets 12 reps
Shrugs 2 sets 12 reps
One Arm Tricep Pushdown 2 sets 12 reps
Raised Leg Crunches 2 sets To Failure
FRIDAY
Leg Extensions (one leg) 2 sets 12-15 reps
Standing Leg Curl 2 sets 12-15 reps
Dumbbell Standing Calf Raise 2 sets 20 reps
Front Lat Pulldown 2 sets 12-15 reps
Bicep Curl 2 sets 12 reps
Reverse Wrist Curls 2 sets 15-20 reps
Raised Leg Crunches 2 sets To Failure


Routine #17

Exercise # of Sets # of Reps
MONDAY
Bench Press 2 sets 12-15 reps
Dumbbell Incline Bench Press 2 sets 12 reps
Smith Machine Shoulder Press 2 sets 12 reps
Dumbbell Lateral Raise 2 sets 12 reps
Shrugs 2 sets 15 reps
Tricep Pushdowns 2 sets 12 reps
Crunches 2 sets To Failure
WEDNESDAY
Leg Press 2 sets 12-15 reps
Leg Extension 2 sets 12 reps
Lying Leg Curls 2 sets 12 reps
Seated Calf Raise 2 sets 20 reps
Close Grip Lat Pulldown 2 sets 12-15 reps
One Arm Row 2 sets 12 reps
Dumbbell Bicep Curl 2 sets 12 reps
Wrist Curls 2 sets 20 reps
Seated Leg Lifts 2 sets To Failure
FRIDAY
Incline Bench Press 2 sets 12-15 reps
Dumbbell Bench Press 2 sets 12 reps
Dumbbell Shoulder Press 2 sets 12 reps
Cable Upright Rows 2 sets 12 reps
Dumbbell Shrugs 2 sets 12-15 reps
Kickbacks 2 sets 12 reps
Raised Leg Crunches 2 sets To Failure


Routine #18

Exercise # of Sets # of Reps
MONDAY
Dumbbell Squats 2 sets 12-15 reps
Smith Machine Lunges 2 sets 12 reps
Dumbbell Standing Calf Raise 2 sets 15-20 reps
Back Extensions 2 sets 12-15 reps
Rear Lat Pulldown 2 sets 12 reps
Bicep Curls 2 sets 12 reps
Reverse Curls 2 sets 15-20 reps
Roman Chair Leg Lifts 2 sets To Failure
WEDNESDAY
Cable Flyes 2 sets 12-15 reps
Bench Press 2 sets 12 reps
Dumbbell Front Shoulder Raise 2 sets 12 reps
Cable Lateral Raise 2 sets 12 reps
Shrugs 2 sets 15 reps
Dumbbell Overhead Tricep Extensions 2 sets 12 reps
Oblique Leg Crunches 2 sets To Failure
FRIDAY
Smith Machine Squats 2 sets 12-15 reps
Standing Leg Curls 2 sets 12 reps
One Leg Leg Extensions 2 sets 12 reps
Standing Calf Raises 2 sets 20 reps
Front Lat Pulldowns 2 sets 12 reps
Seated Close Grip Row 2 sets 12 reps
Concentration Curl 2 sets 12 reps
Dumbbell Reverse Wrist Curl 2sets 15-20 reps
Crunches 3 sets To Failure


Routine #19

Exercise # of Sets # of Reps
MONDAY
Incline Bench Press 3 sets 12-15 reps
Cable Flyes 3 sets 10-12 reps
Dips 2 sets 8 reps
Behind Neck Press 3 sets 8-12 reps
Dumbbell Upright Rows 3 sets 10-12 reps
Dumbbell Front Shoulder Raise 3 sets 8-12 reps
Dumbbell Shrugs 2 sets 10-12 reps
One Arm Tricep Pushdowns 3 sets 10-12 reps
Overhead Tricep Extensions 2 sets 12 reps
Raised Leg Crunches 3 sets To Failure
HangingLeg Lifts 2 sets To Failure
WEDNESDAY
Smith Machine Squats 3 sets 10-15 reps
Leg Extensions 3 sets 10 reps
Standing Leg Curls 3 sets 10 reps
Dumbbell Lunges 2 sets 10 reps
Seated Calf Raises 2 sets 15 reps
Dumbbell Standing Calf Raises 2 sets 12 reps
T-Bar Row 3 sets 10-12 reps
Close Grip Lat Pulldown 3 sets 10 reps
Back Extensions 2 sets 12 reps
Biceps Curl 3 sets 10-12 reps
Cable Curl 2 sets 10 reps
Lying Cable Curl 2 sets 10 reps
Dumbbell Wrist Curls 3 sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 2 sets 15 reps
FRIDAY
Dumbbell Bench Press 3 sets 10-15 reps
Dumbbell Incline Bench Press 3 sets 10-12 reps
Flyes 3 sets 10-12 reps
Dumbbell Shoulder Press 3 sets 12 reps
Dumbbell Lateral Raise 3 sets 10 reps
Dumbbell Front Shoulder Raises 3 sets 10 reps
Dumbbell Shrugs 2 sets 10-12 reps
Tricep Bench Dips 3 sets 10-12 reps
Tricep Pushdowns 3 sets 10 reps
Kickbacks 2 sets 10 reps
Crunches 3 sets To Failure
Hanging Leg Lifts To Side 2sets To Failure


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