The Ultimate 3 Day Workout Split - 1500 Reps of Pain!

The Ultimate 3 Day Workout Split - 1500 Reps of Pain!

We are always wanting more. This desire is in our DNA.

It's what keeps us going. It's our motivation. Wanting more money. Wanting to lose more weight. Wanting to gain more weight. Wanting to lift more weight. Wanting to eat more chocolate covered bacon and deep-fried candy bars on that epic cheat day.

A desire to want more is important. It drives you towards reaching your goals. Unfortunately, the one thing we all want more of, yet can never seem to find, is time.

Whether you're a full-time student, have a full-time job, or are a full-time mother, time is never on your side. Every week you flip over those couch cushions looking for just a little more time to get you through the week, but all you find is a couple dimes and nickels.

Unfortunately, not having enough time, or "thinking" you don't have enough time, prevents many of us from staying committed to a regular exercise program. You can read dozens of studies about why people do not exercise, or just ask a couple co-workers in your office why they don't work out, and the top answer will always be, "I don't have enough time."

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 your favorite show 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 throw 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 Routine

Here is a sample schedule:
  • Day 1: Chest, Triceps, Calves, and Abs
  • Day 2:  Back, Biceps and HIIT
  • Day 3:  Shoulders, Legs and Abs

A Note on Rep Goal Exercises

Exercises 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
Day 1
Chest, Triceps, Calves and Abs
Exercise Sets Rep Goal
Flat Bench Barbell Press  50
Incline Bench Dumbbell Chest Press  50
Cable Machine or Dumbbell Flies  50
Flat Bench Close Grip Barbell Press  50
Rope Pulldowns  50
Reverse Grip Straight Bar Pulldowns or Triceps Kickbacks  50
Finishing Exercise - Dips  40
Standing Calf Raises  50
Seated Calf Raises  50
Planks  3 :45 sec

Dips: Start at 12 reps and decrease by 2 reps each set for 5 total sets, 40 reps total. 10 second rest in between each superset. For example, 12 dips, rest. 10 dips, rest. Repeat until final set of 4 dips.

Day 2
Back, Biceps and HIIT
Exercise Sets Rep Goal
Deadlifts  30
Single Arm Dumbbell Rows  50
Wide Grip Lat Pulldowns  40
Pull-Ups  20
Rope Lat Pulldowns  30
Straight bar or EZ-bar Barbell Curls  50
Seated Incline Dumbbell Curls  50
Preacher Curls  50
Dumbbell or Rope Hammer Curls  50
HIIT Session

Deadlifts: 30 Reps Total. 6 sets, 5 reps each set at 80% of your 1 rep max. 2-minute rest between each set.

HIIT: 5 burpees, 10 bodyweight 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.
Day 3
Shoulders, Legs and Abs
Exercise Sets Rep Goal
Standing Barbell Press or Seated Dumbbell Press  50
Lateral Dumbbell Raises  50
Rope Face Pulls  50
Dumbbell Shrugs  50
Front Squats  6  30
Leg Press  50
Leg Extensions  50
Lying Hamstring Curls  50
Upper Abs  6  10 per set
Lower Abs  6  10 per set

Front Squats: 6 sets, 5 reps each set at 80% of your 1 rep max. 2-minute rest between each 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.


After 2-3 weeks of running this split, increase the weight you are using on the rep goal exercises by 5-10 pounds and aim for hitting the same specified rep goal.

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.

With this workout routine you can build serious muscle and eliminate the phrase, "I don't have time" from your vocabulary.

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Previous article 10 Bicep Exercises You Have to Try


steven boyd - February 16, 2021

how many weeks would you suggest running this program for?

Bryan Konyar - January 11, 2019

wow! i’m already seeing the crazy pump

Bradley Thomas - January 11, 2019

Pump Central right here!

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