3day Workout Routine

This 3day workout routine is based on grouping particular movements together, rather than bodyparts (except for the lower body which there is a day dedicated to)!

For example – The split includes one “Push” day, one “Pull” day and one “Lower Body” day.

The theory of this workout is that you are giving your smaller synergist muscles enough time (a full week or so) to recover before pounding them again.

Some workouts will have you doing back and triceps one day – Then chest and biceps on another. The theory being that the smaller muscle groups are being hammered too often to recover. (i.e. Biceps get worked hard on back and chest day with a routine like this)

Remember that in fitness, there is no real wrong or right (unless it is unsafe!) and workouts effectiveness depends on people individually!

Give this 3day workout routine a shot – You should be changing your routine every 4-6 weeks as your body will have adapted to your current workout by then.

vince delmonte ebookBefore proceeding to download your 3day workout routine, remember that doing the same workout forever does not work.

If you want an effective and permanent blueprint to help you build muscle fast, I’d highly recommend checking out Vince Delmontes No Nonsense Muscle Building

The programs you get here will last you forever because they are “periodized” meaning that they can be constantly changed to keep you building musce.

Vince has built a reputation as the “Skinny Guy Saviour” and it’s not hard to see why after checking out this program.

If you want a full review of this program, please check out my thorough review of the Vince Delmonte Ebook Package

Below is your 3day workout routine – Here are some pointers before you get started :

  • This is a fairly high volume workout – So is recommended for intermediates
  • Most exercises are big compound movements to make the most of your limited time
  • Train your abs once or twice a week maximum with this workout (Your core will be getting a lot of work during the big lifts anyway!)
  • Give yourself at least a day recovery in between sessions. (Easily done with this 3day workout routine)
  • Look after your nutrition and eat a high protein diet or you will NOT see any muscle gains!

3day Workout Routine

Pull – Push – Legs

PULL
Wide Grip Pull-ups/ Lat Pulldowns
4 sets
8-12 reps
Deadlifts
4 sets
8-12 reps
Dumbell Bent Over Rows

4 sets

8-12 reps

each side

Seated Cable Rows
4 sets
8-12 reps
Barbell Bicep Curls
3 sets
8-12 reps
Hammer Curls
3 sets
8-12 reps
PUSH
Bench Press
4 sets
8-12 reps
Incline Dumbell Press

4 sets
8-12 reps
Dumbell Shoulder Press
4 sets
8-12 reps
Close Grip Bench Press
4 sets
8-12 reps
Tricep Dips
4 sets
8-12 reps
LEGS
Squats
4 sets
8-12 reps
Static Lunges/Split Squats
4 sets
8-12 reps each leg
Leg extensions
4 sets
10-12 reps
Leg curls
4 sets
10-12 reps
Calf Raises
4 Sets
12-15 reps

Click Here For A Free Printable Workout Log Version of This Workout

Once you’ve finished with the push/pull 3day workout routine click here to head back to view other Muscle Building Workouts

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