Workout Routines

The Busy Man's 3-Day Routine

No time is no excuse. We give you a three-day program for when your schedule gets packed.

The Busy Man's 3-Day Routine
Duration 3 Days
Exercises 24
Equipment Yes

We’ve all been there before: Life, work and kids have gotten in the way to get to the gym everyday. All you want to do is lift a heavy barbell for one to two hours, but you don’t have time and it’s making you irritable, lost and feeling hopeless. Even as a gym owner, I’ve felt this pain.

There’s a way to work around this. You can take the minimalist approach to training and commit just 30 minutes, three days a week. You don’t need to skimp on your warm up, conditioning or strength work either.

After each warmup, perform the workout moves one after the other as many times as possible for 20-minutes.

New to weight training? Follow the 6-Week Starters Workout.

Day 1

Exercise Warmup 1A

Foam Rolling
exercise image placeholder
-- sets
1 min reps
-- rest
Foam roll back and lats for 1 min each

Exercise Warmup 1B

Turkish Getup You'll need: Dumbbells How to
Turkish Getup thumbnail
-- sets
5 each side reps
-- rest

Exercise Warmup 1C

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
3 min reps
-- rest

Exercise 2A

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
-- sets
5 reps
-- rest

Exercise 2B

Kettlebell Front Squat
exercise image placeholder
-- sets
5 reps
-- rest

Exercise 2C

Kettlebell Overhead Press
exercise image placeholder
-- sets
5 reps
-- rest

Exercise 2D

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
10 reps
-- rest

Exercise Finisher

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
-- sets
200 steps reps
-- rest

Day 2

Exercise Warmup 1A

Foam Rolling
exercise image placeholder
-- sets
1 min reps
-- rest
Foam roll quads for 1 min each

Exercise Warmup 1B

-- sets
6 each leg reps
-- rest
Stretch: instep lunge, rotation, hip raise

Exercise Warmup 1C

Squat Jump
exercise image placeholder
-- sets
10 reps
-- rest

Exercise 2A

Single-Arm Dumbbell Row How to
Single-Arm Dumbbell Row thumbnail
-- sets
15 each arm reps
-- rest

Exercise 2B

Goblet Squat You'll need: Dumbbells How to
Goblet Squat thumbnail
-- sets
15 reps
-- rest

Exercise 2C

General Pushup You'll need: No Equipment How to
Pushup thumbnail
-- sets
15 reps
-- rest

Exercise 2D

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
15 reps
-- rest

Exercise Finisher

Suitcase/Rack Walk
exercise image placeholder
-- sets
100 steps reps
-- rest

Day 3

Exercise Warmup 1A

Foam Rolling
exercise image placeholder
-- sets
1 min reps
-- rest
Foam roll calves and hamstrings for 1 min each

Exercise Warmup 1B

Turkish Getup You'll need: Dumbbells How to
Turkish Getup thumbnail
-- sets
4 reps
-- rest

Exercise Warmup 1C

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
3 min reps
-- rest

Exercise 2A

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
-- sets
10 reps
-- rest

Exercise 2B

Reverse Lunge
exercise image placeholder
-- sets
10 reps
-- rest

Exercise 2C

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
-- sets
10 reps
-- rest

Exercise 2D

Dumbbell RDL to Shrug
exercise image placeholder
-- sets
10 reps
-- rest

Exercise Finisher

Overhead Carry You'll need: Dumbbells How to
Overhead Carry thumbnail
-- sets
50 steps each side reps
-- rest
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