3-Day Intermediate Gym Workout Plan to Get Back in Shape
Three sessions a week (upper body, lower body, then full body) built around the main barbell lifts. Made for lifters with a few months of gym experience who want a steady routine to rebuild strength.
Change my answersWeek 1, day by day
Session 1: Upper body
≈ 41 minWarm-up (5 min)
- 2 minutes of easy cycling or rowing.
- 10 shoulder rolls and 10 bodyweight squats.
- One light set of your first exercise, nice and easy.
-
Barbell bench press
4 × 10 · rest 75 s
Pinch your shoulder blades on the bench, touch the bar to your lower chest and press up without bouncing.
-
Bent-over barbell row
4 × 10 · rest 75 s
Hinge to about 45 degrees with a flat back and pull the bar to your lower stomach.
-
Seated dumbbell shoulder press
3 × 12 · rest 75 s
Back against the pad, press the dumbbells overhead without arching and lower to ear level.
-
Wide-grip lat pulldown
3 × 12 · rest 75 s
Pull the bar to your upper chest by driving your elbows down, without swinging your torso.
-
Triceps pushdown
3 × 12 · rest 75 s
Elbows tucked at your sides, push the bar down until your arms are straight then return slowly.
-
Dumbbell biceps curl
3 × 12 · rest 75 s
Keep your elbows fixed at your sides, curl without swinging and lower over 2 seconds.
Session 2: Lower body
≈ 40 minSame warm-up as the first session.
-
Barbell back squat
4 × 10 · rest 75 s
Bar across your upper back, eyes forward, squat down with heels flat then drive up through your feet.
-
Leg press
3 × 12 · rest 75 s
Feet shoulder-width apart, lower until your knees reach 90 degrees and keep your lower back flat on the pad.
-
Romanian deadlift
3 × 12 · rest 75 s
Keep the bar close to your thighs, push your hips back until you feel a stretch in your hamstrings, back flat.
-
Seated leg curl
3 × 12 · rest 75 s
Set the pad just above your ankles and curl your legs without lifting your thighs off the seat.
-
Standing calf raise
3 × 15 · rest 75 s
Rise as high as you can on your toes, pause, then lower for a full stretch.
-
Plank
3 × 40 s · rest 60 s
Forearms on the floor, body in a straight line from head to heels, abs and glutes tight.
Session 3: Full body
≈ 39 minSame warm-up as the first session.
-
Dumbbell lunges
3 × 10 · rest 75 s
Take a long step, lower your back knee close to the floor, then push off the front leg to return.
-
Incline dumbbell press
3 × 12 · rest 75 s
Set the bench to 30 degrees and press the dumbbells over your chest with straight wrists.
-
Seated cable row
3 × 12 · rest 75 s
Keep your back straight, pull the handle to your belly button, squeeze your shoulder blades and return slowly.
-
Barbell hip thrust
3 × 12 · rest 75 s
Upper back on the bench, drive your hips up while squeezing your glutes, chin tucked.
-
Dumbbell lateral raise
3 × 15 · rest 75 s
Raise the dumbbells out to the sides to shoulder height with soft elbows and lower with control.
-
Cable crunch
3 × 15 · rest 75 s
Kneel facing the cable and curl your torso down while keeping your hips still.
Weeks 2 to 4, adapted to you, are in Muskl.
14-day free trial.
Download Muskl and enter this code when you open it: PROG33
Get your program by email
So you have it handy at the gym.