3 Day A Week Routine

Get proper instruction on all exercises. On the first training session, start off light, do one set per exercise. You might ache the next day, this is normal and shows you have trained well.

After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.


Click on each exercise for a pop-up window that shows you how to perform each exercise (no downloads or extra software needed).

Exercise Sets Repetitions
Barbell Squat                  1-3 10-12
Leg Extensions 1-3 10-12
Leg Curl 1-3 10-12
Standing Calf Raise 1-3 10-12
Reverse Crunch 1-3 10-12


Exercise Sets Repetitions
Bench Press 1-3 10-12
Close Grip Bench Press 1-3 10-12
Military Press 1-3 10-12
Lateral Raise 1-3 10-12
Dumbbell Curl 1-3 10-12


Exercise Sets Repetitions
Wide Grip Lat Pulldown 1-3 10-12
Barbell Row
1-3 10-12
Triceps Pushdown 1-3 10-12
Crunches 1-3 10-12
Dumbbell shrug 1-3 10-12