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3 Day Per Week Programs

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!

Exercise/ Routine #1# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Smith Squat Machine2 sets12-15 reps
Standing Leg Curls2 sets12 reps
Leg Extensions (One Leg)2 sets12 reps
Standing Calf Raises2 sets20 reps
Front Lat Pulldown2 sets12 reps
Seated Close Grip Row2 sets12 reps
Concentration Curl2 sets12 reps
Reverse Wrist Curl2 sets15-20 reps
Crunches3 setsTo Failure


Exercise/ Routine #2# of Sets# of Reps
MONDAY
Bench Press3 sets12,10,6-8 reps
Incline Bench Press3 sets12,10,6-8 reps
Decline Dumbbell Press3 sets12,10,6-8 reps
Front Pulldowns3 sets12,10,6-8 reps
Stiff Arm Pulldowns2 sets8-12 reps
Behind The Neck3 sets12,10,6-8 reps
Low Pulley Row2 sets8-12 reps
T-Bar Rows2 sets8-12 reps
WEDNESDAY
Squats3 sets12,10,6-8 reps
Lunges (With Dumbbells)2 sets15-20 reps
Leg Extensions2 sets8-12 reps
Donkey Calf Raises3 sets15-20 reps
Standing Calf Raises2 sets12-20 reps
FRIDAY
Behind The Neck MilitaryPress3 sets12,10,6-8 reps
Lateral Raises3 sets8-12 reps
Upright Rows2 sets8-12 reps
Barbell Curl3 sets12,10,6-8 reps
Incline Curl2 sets8-12 reps
Concentration Curl2 sets8-12 reps
Dips3 sets10,8,4-6 reps
Overhead Tricep Extensions2 sets8-12 reps
Cable Tricep Extensions2 sets8-12 reps


Exercise/ Routine #3# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Sit-Ups2 sets20-30 reps
Squats3 sets8-12 reps
Leg Curls2 sets8-12 reps
Barbell Bent Rows3sets8-12 reps
Bench Presses3 sets6-10 reps
Upright Rows2 sets8-12 reps
Barbell Curls2 sets8-12 reps
Pulley Pushdowns2 sets8-12 reps
Wrist Curls2 sets10-15
Standing Calf Raises3 sets10-15


Exercise/ Routine #4# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Leg Raises3 sets20-30 reps
Leg Presses4 sets10-15 reps
Leg Extensions2 sets10-15 reps
Leg Curls3 sets8-12 reps
Deadlifts2 sets6-10 reps
Lat Pulldowns4 sets8-12 reps
Shrugs2 sets10-15 reps
Standing Presses3 sets6-10 reps
Side Laterals2 sets8-12 reps
Dumbbell3 sets8-12 reps
Lying Triceps Extensions3 sets10-15 reps
Wrist Curls2 sets10-15 reps
Reverse Wrist Curls2 sets10-15
Seated Calf Raises4 sets10-15


Exercise/ Routine #5# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Sit-Ups2 sets20-30 reps
Leg Raises2 sets20-30 reps
Squats4 sets10-15 reps
Leg Curls3 sets8-12 reps
Leg Extensions2 sets10-15reps
Deadlifts3 sets6-10 reps
Barbell Rows3 sets8-12 reps
Lat Pulldowns2 sets8-12 reps
Upright Rows3 sets8-12 reps
Standing Presses3 sets6-10 reps
Side Laterals2 sets8-12 reps
Barbell Curls3 sets8-12 reps
Lying TricepsExtensions3 sets8-12 reps
Reverse Curls2 sets8-12 reps
Wrist Curls3 sets10-15 reps
Standing Calf Raises5 sets15-20 reps


Exercise/ Routine #6# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Crunches2 sets20-30 reps
Squats3 sets12-15 reps
Leg Curls3 sets12-15 reps
Flat Bench Presses3 sets10-12 reps
Chinups3 sets10-12 reps
Presses Behind The Neck3 sets12-15 reps
Triceps Pushdowns3 sets10-12 reps
Barbell Curls3 sets10-12 reps
Standing Calf Raises3 sets15-20 reps


Exercise/ Routine #7# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Bent Leg Leg Raises2 sets15-20 reps
Leg Presses3 sets12-15 reps
Leg Curls3 sets12-15 reps
Incline Bench Presses3 sets10-12 reps
Lat Pulldowns3 sets10-12 reps
Front Military Presses3 sets12-15 reps
Lying Triceps Extensions3 sets10-12 reps
Standing Dumbbell Curls3 sets10-12 reps
Standing Calf Raises3 sets15-20 reps


Exercise/ Routine #8# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Crunches2 sets20-30 reps
Squats3 sets12-15 reps
Leg Curls3 sets12-15 reps
Flat Dumbbell Presses3 sets10-12 reps
Seated Pulley Rows3 sets10-12 reps
Dumbbell Shoulder Presses3 sets12-15 reps
One Arm Dumbbell Curls3 sets10-12 reps
Seated Dumbbell Curls3 sets10-12 reps
Calf Flexes on Leg Press Machine3 sets15-20 reps


Exercise/ Routine #9# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Crunches2 sets20-30 reps
Leg Presses3 sets12-15 reps
Leg Curls3 sets12-15 reps
Dips3 sets10-12 reps
One Arm Dumbbell Rows3 sets10-12 reps
Pesses Behind Neck3 sets12-15 reps
Triceps Pushdowns3 sets10-12 reps
Incline Curls3 sets10-12 reps
Standing Calf Raises3 sets15-20 reps


Exercise/ Routine #10# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Bent Leg Raises2 sets15-20 reps
Squats3 sets12-15 reps
Flat Dumbbell Presses3 sets10-12 reps
Barbell Rows3 sets10-12 reps
Dumbbell Presses3 sets12-15 reps
Upright Dips3 sets10-12 reps
Preacher Curls3 sets10-12 reps
Standing Cal Raises3 sets15-20 reps


Exercise/ Routine #11# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Squats2 sets12-15 reps
Leg Curls2 sets15-20 reps
Standing Calf Raises2 sets20-25 reps
Flat Bench Presses2 sets10-12 reps
Chinups2 sets10-12 reps
Shoulder Presses2 sets12-15 reps
Dumbbell Curls2 sets10-12 reps
Triceps Pushdowns2 sets10-12 reps
Crunches2 sets20-25 reps


Exercise/ Routine #12# of Sets# of Reps
DAY ONE
Bench Press3 sets5-6 reps
Incline Bench2 sets5-6 reps
Behind-The-Neck Press2 sets5-6 reps
Side Lateral Raise2 sets8-10 reps
Reverse Lateral Raise
(on Incline Bench)
2 sets8-10 reps
Triceps Pulldown2 sets8-10 reps
Lying Triceps Extension2 sets10 reps
Dumbbell Kickback2 sets10 reps (each arm)
EZ-Bar Curl2 sets8-10 reps
Straight Bar Curl2 sets8 reps
Dumbbell Curl (Preacher)2 sets8 reps
Situp2 sets20-25 reps
KneeRaise2 sets20-25 reps
DAY TWO
Pulldowns To Front2 sets8-10 reps
Seated Rows2 sets10 reps
Pulldowns To Rear2 sets10 reps
Stiff Leg Deadlift2 sets8 reps
Squat2 sets10 reps
Leg Extension2 sets8-10 reps
Hamstring Curl2 sets8-10 reps
Calf Raise3 sets10-12 reps
Situp2 sets20-25 reps
Knee Raise2 sets20-25 reps
DAY THREE
Bench Press3 sets8-10 reps
Incline Bench2 sets8-10 reps
Triceps Pulldown2 sets8-10 reps
Dumbell Kickback (each arm)2 sets10 reps
EZ-Bar Curl2 sets8-10 reps
Dumbell Hammer Curl2 sets8-10 reps
Situp2 sets20-25 reps
Knee Raise2 sets20-25 reps


Exercise/ Routine #13# of Sets# of Reps
DAY ONE
Power Squats4 sets10-15 reps
Squats4 sets10 reps
Leg Press4 sets6-10 reps
Lunges3 sets12 reps
Leg Extension4 sets10-12 reps
Leg Curl4 sets12-15 reps
Standing Calf Raise4 sets20 reps
Donkey Calf Raise4 sets20 reps
Hanging Knee Raise4 sets20 reps
Sit-ups, incline4 sets20 reps
DAY TWO
Bench Press, incline4 sets10-12 reps
Bench Press, flat4 sets8-12 reps
Flys, incline4 sets10-12 reps
Flys, flat4 sets10-12 reps
Chest Pulldown4 sets10reps
Bent Over Row,
alternating arms
4 sets6-8 reps
Seated Calf Raise4 sets20 reps
Donkey Calf Raise4 sets20 reps
Hanging Knee Raise4 sets20 reps
Crunches4 sets20 reps
DAY THREE
Shoulder Press4 sets6-10 reps
Military Press3 sets12 reps
Deltoid Raise4 sets10 reps
Shoulder Raise4 sets12 reps
Bent Over Flys4 sets12 reps
Upright Row4 sets10-12 reps
Shrugs4 sets12 reps
Concentration Curl4 sets10 reps
Bicep Curl, standing, supinated4 sets8-12 reps
Preacher Curl4 sets12 reps
Wrist Curl, supinated4 sets18 reps
Wrist Curl, pronated grip4 sets18 reps
Tricep Pressdown4 sets12 reps
Tricep Kickback4 sets15 reps
Tricep Extension, flat bench4 sets8-12 reps
Leg Raise, incline4 sets20 reps
Crunches4 sets20 reps


Exercise/ Routine #14# of Sets# of Reps
MONDAY
Squats3 sets10-12 reps
Leg Extensions3 sets10-12 reps
Leg Curls3 sets10-12 reps
Standing Calf3 sets10-12 reps
SeatedCalf3 sets10-12 reps
WEDNESDAY
Bench Press3 sets10-12 reps
Incline DB Press3 sets10-12 reps
Military Press3 sets10-12 reps
DB Laterals3 sets10-12 reps
Skull Crushers3 sets10-12 reps
FRIDAY
Deadlift3 sets10-12 reps
Seated Row3 sets10-12 reps
Lateral Pulldowns3 sets10-12 reps
Barbell Curls3 sets10-12 reps


Exercise/ Routine #15# of Sets# of Reps
MONDAY
Dumbbell Bench Press2 sets12-15 reps
Smith Machine Shoulder Press2 sets12 reps
Dumbbell Shrugs2 sets12-15 reps
Tricep Pushdowns2 sets12 reps
Crunches2 setsTo Failure
WEDNESDAY
Leg Extension2 sets12-15 reps
Lying Leg Curl2 sets12-15 reps
Seated Calf Raise2 sets20reps
Close Grip Lat Pulldown2 sets12-15 reps
Dumbbell Bicep Curl2 sets12 reps
Wrist Curl2 sets20 reps
Crunches2 setsTo Failure
FRIDAY
Dumbbell Bench Press2 sets12-15 reps
Smith Machine Shoulder Press2 sets12 reps
Dumbbell Shrugs2 sets12-15 reps
Tricep Pushdowns2 sets12 reps
Crunches2 setsTo Failure


Exercise/ Routine #16# of Sets# of Reps
MONDAY
Leg Extensions2 sets12-15 reps
Lying Leg Curls2 sets12-15 reps
Seated Calf Raise2 sets20 reps
Close Grip Lat Pulldown2 sets12-15 reps
Dumbbell Bicep Curl2 sets12 reps
Wrist Curls2 sets20 reps
Crunches2 setsTo Failure
WEDNESDAY
Dumbbell Incline Bench Press2 sets12-15 reps
Dumbbell Shoulder Press2 sets12 reps
Shrugs2 sets12 reps
One Arm Tricep Pushdown2 sets12 reps
Raised Leg Crunches2 setsTo Failure
FRIDAY
Leg Extensions (one leg)2 sets12-15 reps
Standing Leg Curl2 sets12-15 reps
Dumbbell Standing Calf Raise2 sets20 reps
Front Lat Pulldown2 sets12-15 reps
Bicep Curl2 sets12 reps
Reverse Wrist Curls2 sets15-20 reps
Raised Leg Crunches2 setsTo Failure


Exercise/ Routine #17# of Sets# of Reps
MONDAY
Bench Press2 sets12-15 reps
Dumbbell Incline Bench Press2 sets12 reps
Smith Machine Shoulder Press2 sets12 reps
Dumbbell Lateral Raise2 sets12 reps
Shrugs2 sets15 reps
Tricep Pushdowns2 sets12 reps
Crunches2 setsTo Failure
WEDNESDAY
Leg Press2 sets12-15 reps
Leg Extension2 sets12 reps
Lying Leg Curls2 sets12 reps
Seated Calf Raise2 sets20 reps
Close Grip Lat Pulldown2 sets12-15 reps
One Arm Row2 sets12 reps
Dumbbell Bicep Curl2 sets12 reps
Wrist Curls2 sets20 reps
Seated Leg Lifts2 setsTo Failure
FRIDAY
Incline Bench Press2 sets12-15 reps
Dumbbell Bench Press2 sets12 reps
Dumbbell Shoulder Press2 sets12 reps
Cable Upright Rows2 sets12 reps
Dumbbell Shrugs2 sets12-15 reps
Kickbacks2 sets12 reps
Raised Leg Crunches2 setsTo Failure


Exercise/ Routine #18# of Sets# of Reps
MONDAY
Dumbbell Squats2 sets12-15 reps
Smith Machine Lunges2 sets12 reps
Dumbbell Standing Calf Raise2 sets15-20 reps
Back Extensions2 sets12-15 reps
Rear Lat Pulldown2 sets12 reps
Bicep Curls2 sets12 reps
Reverse Curls2 sets15-20 reps
Roman Chair Leg Lifts2 setsTo Failure
WEDNESDAY
Cable Flyes2 sets12-15 reps
Bench Press2 sets12 reps
Dumbbell Front Shoulder Raise2 sets12 reps
Cable Lateral Raise2 sets12 reps
Shrugs2 sets15 reps
Dumbbell Overhead Tricep Extensions2 sets12 reps
Oblique Leg Crunches2 setsTo Failure
FRIDAY
Smith Machine Squats2 sets12-15 reps
Standing Leg Curls2 sets12 reps
One Leg Leg Extensions2 sets12 reps
Standing Calf Raises2 sets20 reps
Front Lat Pulldowns2 sets12 reps
Seated Close Grip Row2 sets12 reps
Concentration Curl2 sets12 reps
Dumbbell Reverse Wrist Curl2sets15-20 reps
Crunches3 setsTo Failure


Exercise/ Routine #19# of Sets# of Reps
MONDAY
Incline Bench Press3 sets12-15 reps
Cable Flyes3 sets10-12 reps
Dips2 sets8 reps
Behind Neck Press3 sets8-12 reps
Dumbbell Upright Rows3 sets10-12 reps
Dumbbell Front Shoulder Raise3 sets8-12 reps
Dumbbell Shrugs2 sets10-12 reps
One Arm Tricep Pushdowns3 sets10-12 reps
Overhead Tricep Extensions2 sets12 reps
Raised Leg Crunches3 setsTo Failure
HangingLeg Lifts2 setsTo Failure
WEDNESDAY
Smith Machine Squats3 sets10-15 reps
Leg Extensions3 sets10 reps
Standing Leg Curls3 sets10 reps
Dumbbell Lunges2 sets10 reps
Seated Calf Raises2 sets15 reps
Dumbbell Standing Calf Raises2 sets12 reps
T-Bar Row3 sets10-12 reps
Close Grip Lat Pulldown3 sets10 reps
Back Extensions2 sets12 reps
Biceps Curl3 sets10-12 reps
Cable Curl2 sets10 reps
Lying Cable Curl2 sets10 reps
Dumbbell Wrist Curls3 sets10-12 reps
Oblique Crunches3 setsTo Failure
Cable Crunches2 sets15 reps
FRIDAY
Dumbbell Bench Press3 sets10-15 reps
Dumbbell Incline Bench Press3 sets10-12 reps
Flyes3 sets10-12 reps
Dumbbell Shoulder Press3 sets12 reps
Dumbbell Lateral Raise3 sets10 reps
Dumbbell Front Shoulder Raises3 sets10 reps
Dumbbell Shrugs2 sets10-12 reps
Tricep Bench Dips3 sets10-12 reps
Tricep Pushdowns3 sets10 reps
Kickbacks2 sets10 reps
Crunches3 setsTo Failure
Hanging Leg Lifts To Side2setsTo Failure

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