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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.

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  • 3 Days

  • 24

  • Yes

The Busy Man's 3-Day Routine
The Busy Man's 3-Day Routine

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.

Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 24

Foam Rolling

Equipment
Sets
--
Reps
1 min
Rest
--
How to
Foam roll back and lats for 1 min each
Exercise 2 of 24

Turkish Getup

Equipment
Dumbbells
Sets
--
Reps
5 each side
Rest
--
Exercise 3 of 24

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
3 min
Rest
--
Exercise 4 of 24

General Pullup

Equipment
Pullup Bar
Sets
--
Reps
5
Rest
--
Exercise 6 of 24

Kettlebell Overhead Press

Equipment
Sets
--
Reps
5
Rest
--
Exercise 7 of 24

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
10
Rest
--
Exercise 8 of 24

Farmer’s Walk

Equipment
Dumbbells
Sets
--
Reps
200 steps
Rest
--

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 24

Foam Rolling

Equipment
Sets
--
Reps
1 min
Rest
--
How to
Foam roll quads for 1 min each
Exercise 12 of 24

Single-Arm Dumbbell Row

Equipment
Sets
--
Reps
15 each arm
Rest
--
Exercise 13 of 24

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
--
Reps
15
Rest
--
Exercise 14 of 24

General Pushup

Equipment
No Equipment
Sets
--
Reps
15
Rest
--
Exercise 15 of 24

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
15
Rest
--
Exercise 16 of 24

Suitcase/Rack Walk

Equipment
Sets
--
Reps
100 steps
Rest
--

Day 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 24

Foam Rolling

Equipment
Sets
--
Reps
1 min
Rest
--
How to
Foam roll calves and hamstrings for 1 min each
Exercise 18 of 24

Turkish Getup

Equipment
Dumbbells
Sets
--
Reps
4
Rest
--
Exercise 19 of 24

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
3 min
Rest
--
Exercise 20 of 24

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 21 of 24

Reverse Lunge

Equipment
Sets
--
Reps
10
Rest
--
Exercise 22 of 24

Inverted Row

Equipment
Barbell, Squat Rack
Sets
--
Reps
10
Rest
--
Exercise 24 of 24

Overhead Carry

Equipment
Dumbbells
Sets
--
Reps
50 steps each side
Rest
--
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