The ONLY 3 workouts you need
No excuses today.
Here’s your complete 3-day training week.
Pick your days and lock them in.
Monday/Wednesday/Friday or Tuesday/Thursday/Saturday both work great.
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DAY 1 — LOWER BODY
Warm-Up: Bodyweight squat x 10, leg swings x 10 each side, hip circles x 10
A. Goblet Squat — 3 x 10
B. Romanian Deadlift (dumbbells) — 3 x 10
C. Reverse Lunge — 3 x 8 each leg
D. Glute Bridge — 3 x 15
E. Farmer Carry — 3 x 30 seconds
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DAY 2 — UPPER BODY
Warm-Up: Arm circles x 15, band pull-apart x 15, shoulder rolls x 10
A. Dumbbell Floor Press — 3 x 10
B. Dumbbell Row — 3 x 10 each side
C. Dumbbell Shoulder Press — 3 x 10
D. Inverted Row or Assisted Pull-Up — 3 x 8
E. Dumbbell Curl + Tricep Overhead Extension (superset) — 3 x 12 each
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DAY 3 — FULL BODY
Warm-Up: Hip hinge x 10, half-kneeling stretch x 30 sec each, lateral band walk x 15
A. Trap Bar or Dumbbell Sumo Deadlift — 3 x 8
B. Push-Up or Incline Push-Up — 3 x 10
C. Dumbbell Split Squat — 3 x 8 each leg
D. Seated Cable Row or Dumbbell Row — 3 x 10
E. Plank — 3 x 30-45 seconds
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How to use this.
Rest 60-90 seconds between sets.
Pick a weight that’s hard for the last 2-3 reps but doesn’t break your form.
Track your numbers every session.
Next week, beat at least one number.
One more rep. Five more pounds.
That’s it.
That’s how the body changes over time.
Use this. Come back stronger.
Book a free intro here and let’s make a plan together.
