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