Written by Jack Boardman
Get Ripped In Three Sessions
Compared to diehard gym rats who are getting in the gym for a serious workout five or more times a week, three sessions may seem the bare minimum. So how can you make three workouts a week work for you?
Whereas the flipside of this argument, for some, would be the effectiveness of all over body training three times in a row, there is logic in higher frequency resistance training to repeatedly overburden the muscles in one foul swoop, leaving time for recovery on your days off or in between.
When it comes to your weight lifting, vary the amount you lift by beginning with lower reps of heavier weights, mixed up with higher reps of lower resistance.
Stick to compound lifts to channel as many muscle groups as you can. If you’re only able to hit the gym three times you need to make your time in there count! Whereas any form of high-intensity interval training is essential for fat burning in this workout, we suggest you choose running as your cardio exercise, which also contracts many of the muscles you’ll have been working with your compound lifts.
Barbell squat: 4 sets, 6-8 reps
Weighted chin-up: 4 sets, 6-8 reps
Standing military press: 4 sets, 6-8 reps
Romanian deadlift single leg: 4 sets, 8-10 reps
Sit-up: 4 sets, 20-30 reps
Z-Bar curl: 4 sets, 8-10 reps
Cardio: 15 minutes. Low-moderate intensity intervals
Clean pull: 4 sets, 3-6 reps
Front squat (bodybuilder): 5 sets, 3-5 reps
Bent over barbell row: 5 sets, 5 reps
Barbell bench press – medium grip: 5 sets, 3-5 reps
Romanian deadlift: 5 sets, 5 reps
Hanging leg raise: 4 sets, 10-15 reps (2 minutes rest)
Cardio: 15 minutes, moderate-high intensity intervals
Barbell squat: 4 sets, 12-15 reps
Pull-ups: 4 sets, max reps
Barbell incline bench press medium grip: 4 sets, 12-15 reps (90 seconds rest)
One leg barbell squat: 4 sets, 15-20 reps
Preacher curl: 4 sets, 12-15 reps
Dumbbell one arm triceps extension: 4 sets, 12-15 reps
Ab roller: 4 sets, 15 reps
Cardio: 15 minutes. Moderate-high intensity intervals.
This workout comes with other things to consider. If you’ve specified a three-session plan, just because you’re in the gym three times doesn’t mean the plan stops there. If you’re looking at three days in a row that might mean four inactive days, depending on your lifestyle. Whereas a workout plan is a perfect way to balance your health, fitness and all that you consume, if you’re looking to get shredded, four inactive days of eating junk and alcohol will upset that balance, making it another slog of an effort when you next go in.
To that effect, you don’t want to keep playing catch up with the progress you made the week before. That said, you ought to consider one of the following two: hit the gym three days in a row, follow with an inactive rest day, and then make the next three active rest days while watching your nutrition on those three days. Or the other option is to place a rest day in between each workout session. Still, if getting ‘ripped’ is the goal, you’ll want to keep up the good intentions outside of the gym too so that your workouts don’t feel like shovelling against the tide. Make use of active rest days and get in some light cardio – a brisk walk or slow jog.