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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 6 of 24

Kettlebell Overhead Press

Equipment
Sets
--
Reps
5
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 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 21 of 24

Reverse Lunge

Equipment
Sets
--
Reps
10
Rest
--
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