The bleak doldrums of winter have past and spring is finally here. With the rebirth of sunshine, it’s time to shed your winter coat and start getting the body you want for when it’s time to hit the beach.
We’ve come up with a great 3-day total body workout than anyone can do, just about anywhere (even at Planet Fitness!). This workout program is just what you need to reignite your love of training and see results fast!
Training Overview
This workout only requires you to be in the gym three days per week, and as an added bonus, it can be done even if all the squat racks are full.
This 3-day workout uses a combination of dumbbells and machines to blast all of your muscles from head to toe. With these workouts, you’ll build muscle, burn calories, and be in and out of the gym and on with your day!
Before we get to the workout, here are a few quick training pointers:
Progressive Overload
The #1 reason people fail to see results from their workouts is that they have no method of progressive overload.
The principle of progressive overload holds that in order for a muscle to grow it must be forced to perform more work than it has previously.
In terms of training, that means you must lift more weight for more sets and reps than you have previously if you want to build muscle and strength.
Failure to do so means you will plateau and never realize your full potential.
Make Every Set Count
So often walk into the gym and do their 3x10 and leave. They don’t chase progressive overload, they don’t push themselves, and ultimately, they don’t grow.
Part of progressive overload is making every set count. That is, you should push each set for as many quality reps as possible, ending the set only when you feel that you may fail on your next rep or you would suffer a breakdown in form.
Utilizing this mindset for every set of every workout you perform from here on out will help you make consistent gains in size and strength and actualize your goals.
Stay Focused
Thanks to the advances of modern technology we’re bombarded by tv, tablets, and smartphones at the gym. The one place where we all used to be able to go to escape the stressors of the day is overcome with electronics beaming and screaming at us from all ends.
These constant distractions, in addition to adding undue stress to our lives, also inhibit us from fully focusing on our training and getting the most out of our workouts.
If you’re serious about getting results, leave your phone in the car, strap on some headphones, and walk into the gym with the sole intent of having a gains-making workout!
Now, let’s get to the workout!
3-Day Total Body Workout to Burn Fat and Build Muscle
Workout A
| Exercise | Sets | Reps |
| Leg Curl | 3 | 8-12 |
| Leg Press | 3 | 8-10 |
| Flat Dumbbell Press | 3 | 8-10 |
| 1-Arm Dumbbell Row | 4 | 8-12 |
| Seated Dumbbell Press | 3 | 10-12 |
| Lat Pulldown | 3 | 10-15 |
| Cable Rope Pushdown | 2 | 10-12 |
| Rope Hammer Curl | 2 | 10-12 |
| Smith Machine Calf Raises | 3 | 10-12 |
Workout B
| Exercise | Sets | Reps |
| Pull ups (machine assist if needed) | 3 | AMRAP |
| Standing Dumbbell Overhead Press | 3 | 10-15 |
| Seated Cable Row | 3 | 8-12 |
| Machine Chest Press | 3 | 10-15 |
| Dumbbell Side Laterals | 3 | 10-15 |
| Goblet Squats | 3 | 10-15 |
| Dumbbell RDLs | 2 | 8-10 |
| Close Grip Push Ups | 2 | AMRAP |
| Seated Calf Raises | 3 | 8-10 |
Workout C
| Exercise | Sets | Reps |
| Bulgarian Split Squat | 4 | 8-12 / leg |
| Lying Leg Curl | 3 | 10-15 |
| Inverted Rows | 3 | AMRAP |
| Incline Dumbbell Bench Press | 3 | AMRAP |
| Straight-Arm Lat Pulldown | 2 | 10-15 |
| Cable Side Laterals | 2 | 10-15 |
| Alternating Dumbbell Curl | 2 | 10-15 |
| Overhead Tricep Extension | 2 | 10-15 |
| Calf Raises on Leg Press | 3 | 12-15 |
How Long Should I Rest Between Sets?
In-between sets of compound exercises, rest 2-3 minutes between sets.
In-between sets of isolation exercises, rest 60-90 seconds.
What About Supplements?
Let’s be clear, proper diet and exercise are the keys to building muscle and losing fat. Supplements are not a panacea for a lack of hard work, consistency, and dedication.
That being said, they can help you to push harder in your workouts, recover from training faster, and help you lose those last few “stubborn” pounds.
A1 Supplements has created a comprehensive line of affordable, effective supplements in the A1 Classic product line.
A1 Classic Pre-workout is a no-nonsense pre-training supplement that ignites the nervous system and supplies your muscles with proven performance-boosting compounds. Each serving of A1 Classic pre workouts supplies 200mg caffeine anhydrous, 3g L-Citrulline, and 1g beta alanine.
Creatine is the most successful bodybuilding supplement of all time. It’s been shown time and again to help build muscle, increase athletic performance, boost power and strength, and even enhance cognitive function.
In other words, if there’s only one supplement you should consider adding to your training, it’s creatine. A1 Classic Creatine supplies 5 grams of pure creatine monohydrate in every serving.
Amino acids provide the building blocks to repair and grow muscle. Branched-chain amino acids (BCAA) are a collection of three amino acids shown to stimulate muscle protein synthesis and drive muscle growth. No time is more crucial to optimize your intake of these important amino acids than around your workout.
A1 Plus+ BCAA provides 5 grams of high-quality 2:1:1 BCAA in every serving to support muscle recovery, prevent muscle breakdown, and enhance lean mass gains.
Takeaway
At the end of the day, anyone can get the body they want. They just have to be willing to put in the effort in the kitchen and in the gym. You don’t have to devote your life to training to build muscle and burn fat, but you do need to invest a small amount of time.
This 3-day workout provides an excellent foundation for you to start working on your best body ever. We’ve given you all the tools you need for success.
Now it’s up to you to put in the work!
