It's what keeps us going. It's our motivation. Wanting more money. Wanting to lose more weight. Wanting to gain more weight. The reality is you DO have enough time. I know you're saying, "No, I really don't, you don't understand." I'm telling you, you DO. When you ask yourself, "Do I have time to work out today?" don't automatically say no. Say yes, and make the time.
Still don't believe that you can find the time to work out? Let's break it down by the numbers.
Subtracting 7 hours for sleep, 9 hours for work, and 4 hours for miscellaneous activity from a 24 hour day leaves you with 4 extra hours. That is plenty of time to get in a 90-120 minute workout. It still leaves you with a couple hours to catch an episode of The Walking Dead before bedtime.
If you are even more strapped for the time than the ordinary individual and can only carve out 5-6 hours in your entire week to thrown around some iron, then this program is for you. This workout is also great to run if you want your body to get some rest and have more off days for a couple weeks before going back to your normal split. But, after running this you may never go back to your normal split.
This 3 day split features 500 reps per day. It is a high intensity routine that is going to push you to your limits and make your muscles feel like they are going to pop out of your skin.
If you've never experienced "the pump" before then get ready. This pump is going to feel like a bone crushing handshake. It is alive, screaming, and ready to deliver you some serious gains in this routine.
The Ultimate 3 Day Workout RoutineHere is a sample schedule:
- Day 1: Chest, Triceps, Calves, and Abs
- Day 2: Back, Biceps and HIIT
- Day 3: Shoulders, Legs and Abs
|Chest, Triceps, Calves and Abs|
|Flat Bench Barbell Press||50|
|Incline Bench Dumbbell Chest Press||50|
|Cable Machine or Dumbbell Flies||50|
|Flat Bench Close Grip Barbell Press||50|
|Reverse Grip Straight Bar Pulldowns or Triceps Kickbacks||50|
|Finishing Exercise - Dips||40|
|Standing Calf Raises||50|
|Seated Calf Raises||50|
|Obliques - 10 reps each side||3||20 per set|
Obliques: Your choice of oblique exercise. Recommend decline oblique crunch or Russian twist with a light medicine ball.
|Back, Biceps and HIIT|
|Bent Over Barbell Rows or Single Arm Dumbbell Rows||50|
|Wide Grip Lat Pulldowns||40|
|Wide Grip Pull-Ups||30|
|Rope Lat Pulldowns||30|
|Straight bar or EZ-bar Barbell Curls||50|
|Seated Incline Dumbbell Curls||50|
|Dumbbell or Rope Hammer Curls||50|
HIIT: 5 burpees, 10 body weight lunges, 5 jump squats. Repeat all 3 exercises back to back to back, 20 reps total. Rest 30 seconds then repeat. Repeat 6 times for 120 reps.
|Shoulders, Legs and Abs|
|Standing Barbell Press or Seated Dumbbell Press||50|
|Lateral Dumbbell Raises||50|
|Rope Face Pulls||50|
|Lying Hamstring Curls||50|
|Upper Abs||6||10 per set|
|Lower Abs||6||10 per set|
Abs: 60 second rest between sets. Your choice of ab exercise. Recommend hanging leg raises for lower abs and weighted rope crunches for upper abs.
A Note on Rep Goal ExercisesExercises with a rep goal don't have a defined number of sets or reps. Load a weight you can lift for 8-12 reps for the first set. You are going to use this same weight until you've finished 50 total reps. Rest 45-60 seconds in between each set.
Complete as many sets as it takes to finish your 50 reps, even if you're only able to complete 1-2 reps on your final sets. If you can barely get 1 rep up on your final sets then drop the weight 5-10 pounds so you finish your total of 50 reps.
- Set 1: 12 Reps, rest
- Set 2: 8 Reps, rest
- Set 3: 6 Reps, rest
- Set 4: 5 Reps, rest
- Set 5: 5 Reps, rest
- Set 6: 4 Reps, rest
- Set 7: 4 Reps, rest
- Set 8: 3 Reps, rest
- Set 9: 3 Reps, rest
- TOTAL: 50 Reps
This routine is best suited for a somewhat experienced lifter who has already built a solid strength base. Depending on your goals this high rep routine is a great split to run during those weeks you don't have the time to hit the gym 5-6 days a week or if you're looking to try something new to shock your muscles with a higher rep, lower rest lifting scheme.
With this workout routine you can build serious muscle and eliminate the phrase, "I don't have time" from your vocabulary.