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My Gym Routine - 3 Day Rotation (Barbell)

Updated: Dec 8, 2022

So you want to workout and don't know where to start? This is my complete full body 3 day BARBELL workout rotation to hit all the major muscle groups. I start with 15mins cardio, 20mins of flexibility, then knock out a 45-60min resistance program.

I use this rotation 5 days a week M-F to hit each exercise almost twice a week. I simply start Day 1 with Lower Body, Day 2 - Back/Biceps, then Day 3 - Chest/Triceps. On the 4th day, regardless of what day of the week it is, I simply start the rotation again.

Every week I get to hit each exercise on a different day of the week with optimized 48 hour rest times and over the course of 3 weeks I hit every exercise 5 times! FABULOUS!!!

***FOR ABS (aka CORE) - MON, WED, FRI - I START my resistance training with CORE. Most people save core until the end and it never happens... Your core holds everything else together! Don't neglect it and HIT IT FIRST!!! I don't hit core everyday, because your abs are muscles like everything else and they need their rest too.

For all resistance exercises, I like to training the athletic range of 8-15 reps with 12 reps being my target. I set my resistance at a weight I expect to be able to drive for 12 reps. If I can hit 15 reps, I increase the weight. If I can't get at least 8 reps I reduce the weight. For my "big" primary lifts (squat, deadlift, bench press), I warm up my joints and form with a no weight set (body weight only), then a light set (bar only) before I move into pushing weight.

I use the "Strong" app to track and plan all my workouts. It allows me to be focused on getting a good safe workout and not on what I plan to do next. It also tracks every set and every rep via phone and/or Apple Watch, so I can see my progress. I've used the Strong app to track nearly 1,000 workouts since 2016. It is a very lean app with everything one needs to track progressive resistance training. I am sure there are others, but I love the simplicity of this apps which was design for Gym Rats by Gym Rats. ;-)

I also have workout rotations for home workouts (bands & dumbbells) and full body workouts. If you're interested, leave a comment and let me know.


DAY 1: Legs

DAY 2: Back & Biceps

DAY 3: Chest, Triceps & Shoulders

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