3 Day Workout Routine - Big, Brutal and Bold

3 Day Workout Routine - Big, Brutal and Bold

This is a 3-day workout routine variation for my popular big, brutal, and bold system. You can find the four and five-day workouts here:
Here is a sample 3 day workout routine split:
  • Day 1 - Chest and Arms
  • Day 2 - Off
  • Day 3 - Back and Shoulders
  • Day 4 - Off
  • Day 5 - Legs
  • Day 6 - Off
  • Day 7 - Off
Each big, brutal, and bold session attacks muscle groups using the following approaches;
  • Heavy Work: 2 sets of 4 to 6 reps with a focus on the big compound movements.
  • Moderate Work: 2 sets of 8 to 12 reps with a focus on less taxing compound or machine exercises.
  • Light Work: 2 sets of 12 to 15 reps with a focus on isolation or machine movements.
While you are training only three days per week, each workout is fairly intense. Here are some tweaks you can make if you prefer:

Volume. If the daily volume is too much, you can either cut exercises with 3-4 sets each down to two or chop out a big and/or brutal exercise. If you chop an exercise, keep in mind that you don't need to perform the same exercises each week. You can alternate between two movements week in and week out.

For example, let's look at the chest and arms workout day. You have two big exercises... incline dumbbell bench and guillotine press. You decide that the daily volume is too much. Instead of performing each of these on chest day, you alternate. One week you perform two sets of inclines, and the next week two sets of guillotines.

Deadlifts. What if you want to deadlift? Instead of performing barbell rows each week, alternate between barbell rows during the first week and deadlifts the second week.
 Chest and Arms
3 Day Workout Routine
Exercise Sets Reps
 Bold - Bench Press  2  6+
 Big Incline Dumbbell Bench Press  2  10+
 Big Guillotine Press  2  10+
 Brutal Low Cable Crossovers  3  15
 Brutal Machine Chest Press  3  15
 Burn Push Ups or Pec Dec  1  50
 Big EZ Bar Cable Triceps Extensions  2  10+
 Brutal Lying Dumbbell Triceps Extensions  3  15
 Burn Close Grip Bench Press  1  50
 Big Reverse Lat Pull Downs  2  10+
 Brutal EZ Bar Curls  3  15
 Burn Alternating Dumbbell Hammer Curls  1  50

 Back and Shoulders
3 Day Workout Routine
Exercise Sets Reps
 Bold Barbell Rows  2  6+
 Bold Overhead Press  2  6+
 Big Dumbbell Rows  2  10+
 Big Seated Alternating Dumbbell Press  2  10+
 Big Seated Cable Rows  2  10+
 Big Machine Shoulder Press  2  10+
 Brutal Lat Pull Downs  4  15
 Brutal Upright Rows  4  15
Power Shrugs  2  15
 Burn Pull Ups, Inverted Rows or Assisted Pull Ups  1  50
 Burn Alternating Dumbbell Hammer Curls  1  50

3 Day Workout Routine
Exercise Sets Reps
 Bold Squats  2  6+
 Big Leg Press  2  10+
 Big Dumbbell Stiff Leg Deadlifts  2  10+
 Big Hack Squats  2  10+
 Big Reverse Hack Squats  2  10+
 Brutal Lunges  3  15
 Brutal Leg Curls  3  15
 Brutal Leg Extensions  3  15
 Ab Wheel Roll Outs  2-3  10-20
 Calves Exercise (Optional)  2-3  15
Previous article 10 Bicep Exercises You Have to Try


richard newfield - January 11, 2019

Good read.

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