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3-DAY WORKOUT ROUTINE

Designed for: Busy schedules, all fitness levels

Goal: Build strength, burn fat, and feel energized

Schedule: 3 days per week (ex: Monday / Wednesday / Friday)

Equipment: Bodyweight or basic gym equipment

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*This routine is a general fitness reference. Always listen to your body and modify as needed.

Fitness Training Pair

Day 1: FULL BODY
STRENGTH TRAINING

Beginner

  • Squats - 10x3

  • Incline/Knee Push Ups - 8x3

  • Dumbbell Rows - 10x3 each side

  • Glute Bridges - 12x3

  • Plank - 30 secs x3

Advanced

  • Goblet Squats - 12x4

  • Bench Press - 10x4

  • Bent Over Rows - 10x4

  • Glute Bridges - 15x3

  • Plank - 45 secs x3

PROTEINLAB tip: save time by ordering your post-workout protein shake online. Skip the line and get those gains in!

Day 2: CARDIO + CORE

Beginner

  • Brisk Incline Walk - 20-30mins

  • Russian Twists- 10x3

  • Lying Leg Raises - 10x3

  • Mountain Climbers - 20 secs x3

  • Plank - 30 secs x3

Advanced

  • Weighted Russian Twists - 24x3

  • Bench Leg Raises - 12x3

  • Mountain Climbers - 40 secs x3

  • Stair Master - 30 mins

PROTEINLAB tip: stay hydrated! Cardio days typically require more sweat to keep you cool. Pair a high protein packed meal with a pressed juice or coconut water!

People Running on Treadmills
Gym Weightlifting Session

Day 3: STRENGTH + CONDITIONING

Beginner

  • Reverse Lunges - 8x3 each leg

  • Shoulder Press - 10x3

  • Romanian Deadlifts - 10x3

  • Bicep Curls - 12x3

  • Squats 12x3

Advanced

  • Walking lunges - 12x4 each leg

  • Shoulder Press - 10x4

  • Deadlifts - 10x3

  • Bicep Curls - 12x3

  • Superset: Bicep curls + Tricep extentions 10x3

PROTEINLAB tip: heavy days call for extra fuel. Add a scoop of protein to an acai bowl for a hardier meal!

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