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The Best 3 Day A Week Workout Routine

    In today’s busy world, finding enough time to hit the gym for a couple of hours every day may be the most challenging thing to do. In fact, with the COVID-19 outbreak, it is rather safe to practice your workouts at home instead of going to the gym.

    If you are someone trying to accommodate a fitness regime in your busy schedule, you should try a 3 days a week workout routine. Whether you find it convenient to work out on the first three days of the week or go for an alternate day training program, a 3-days-a-week fitness regime can get most of your muscles moving and bring some fantastic benefits to your health and fitness. Of course, if you want to gain some significant mass, then you need to go for a typical 5-6 days a week weight training, but if you are someone who wants to maintain their physique and add a little more mass to your body, then this fitness routine is bound to bring benefits. But before we get into the details of the best 3 days a week workout routine, keep a few things in mind.

    Frequency and Duration of Workout


    the couple running outside in the sunny forest

    As the name suggests, it is a 3 days a week workout routine, so you have to do it three times a week. Make sure every workout session is approximately 60-90 minutes long.

    Training Days

    Decide on the days you want to train. You can go for a consecutive day approach so that you may train from Mondays to Wednesdays. A better approach would be to train on alternate days such as Mon/Wed/Fri or Tues/Thurs/Sat. This way, your body gets enough rest. At the same time, after an off day, your body is used to the training exercises.


    woman looking at man while doing arm stretching exercise


    Make sure you stretch before and after every workout. Before the training session, a good stretch will improve flexibility and reduces the risk of muscle cramps. Stretching after training is as essential as it is before a workout session. It allows your body to cool down and recover from the training.



    Given the heat and humidity, water is all you need before, during, and after a workout session. Make sure you keep yourself hydrated, as it can significantly improve your performance. Make sure you take a few sips of water every few minutes. Drinking too much water at once will put you at risk of bloating.


    Make sure you dedicate the last 30 minutes of every workout session to cardio training. In the current situation, where you need to maintain social distance and stay at home, a good cardio workout could be running up and down the stairs, jumping jacks, or rope skipping.


    When it comes to repetitions, don’t forget to repeat each set 8-15 times. This will give enough workout to your muscles that you need to maintain fitness and gain a little mass.


    The Best 3 Day Workout Plan

    Now comes the most awaited workout plan. This easy workout plan highlights muscle groups instead of specific exercises, giving you flexibility based on the equipment you have at home. Once you know the target muscle, you can do a lot of exercises based on your objective. Whether you want to strengthen your core or gain muscle mass, you can choose exercises that best meet your needs.


    Day 1 – Back and chest muscles, core muscles followed by cardio.
    Day 2 – Off Day
    Day 3 – Upper and lower body including shoulders, arms, and legs followed by cardio.
    Day 4 – Off Day
    Day 5 – Arms (including biceps and triceps) and the core, again followed by cardio.
    Day 6 – Off Day
    Day 7 – Off Day


    Staying healthy does not always require you to step out and spend hours in the gym. Staying fit and healthy is still possible even if you work out 3 days a week.