Getting out more and working out less

I've always been more of a traditional style bodybuilding split type of guy. 4 day splits coupled with mindless cardio on your off days.

Why?

Well it works... Really well. But as I've gotten older and busier I just don't have the time to put 6-7 hours worth of time into the gym per week like I did in college (and I literally working in a gym...how ironic)

I've got a career now, a house, a dog, and a lawn that seemingly needs to be cut every 3 days... Fortunately no kids yet. Anyways, you get the point.

So now it's time to try something different. Something that is effective, manageable, and still allows me to have freedom to do what I want and eat what I want on the weekends.

Here is my full body 3 day split routine that should have you in and out of the gym 3 days per week while adding a couple fun activities to do on your off days.

Day 1

Superset 1

Neutral Grip Pull Ups

4 Sets

6-8 Reps

2 Minute Rest

Barbell Back Squat

4 Sets

6-8 Reps

1 Minute Rest

Superset 2

Floor Seated Dumbbell Press

4 Sets

6-8 Reps

1 Minute Rest

Deadlift

4 Sets

6-8 Reps

2 Minute Rest

Superset 3

Front Plank

4 Sets

1 Minute Hold

1 Minute Rest

Biceps Curl

4 Sets

12-15 Reps

1 Minute Rest

Cardio

20 Minutes

Walking, Running, Swimming,

Biking, Rowing, Etc.

Day 2

Set 1

Trap Bar Deadlift

4 Sets

3-6 Reps

2 Minute Rest

Set 2

Front Squat

4 Sets

3-6 Reps

2 Minute Rest

Set 3

3 Point Row

4 Sets

3-6 Reps

2 Minute Rest

Superst 4

Bench Press

4 Sets

6-8 Reps

Hanging Leg Raises

4 Sets

10-15 Reps

2:00 Rest

Cardio

20 Minutes

Walking, Running, Swimming,

Biking, Rowing, Etc.

Day 3

Superset 1

Rear Foot Elevated Squat

4 Sets

12-15 Reps

1:30 Rest

Pull Up

4 Sets

Maximum Reps

1:30 Rest

Superset 2

Incline Dumbbell Press

4 Sets

12-15 Reps

1:30 Rest

Crossover RDL

4 Sets

15-20 Reps

1:30 Rest

Superset 3

Supinated Biceps Curl

4 Sets

12-15 Reps

No Rest

Overhead Triceps Extension

4 Sets

12-15 Reps

No Rest

Ab Roll Out

4 Sets

10-15 Reps

1 Minute Rest

Cardio

20 Minutes

Walking, Running, Swimming,

Biking, Rowing, Etc.

It is paramount to make sure these routines are done in a timely fashion. Pay attention to your rest periods and you should be in and out of the gym within an hour. If the 20 minute cardio adds to much to your gym time then switch it over to your off day.

Weekends are key here. Each weekend day should include an enjoyable activity whether it be hiking, swimming, walking your dog, horseback riding, skiing, snowboarding, snowmobiling, etc. Just make sure to be getting in some activity!

I'll be posting an associated nutritional program next week so stay tuned!

-Lucas

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