3-day Workout Plan to 🔥Burn🔥 Away Stubborn Fat

Unsure of what to do to prepare for summer? Have little time on your hands for everyday workouts? Here’s a 3-day full-body workout plan tailored for the gym.

This routine is meticulously crafted to target every major muscle group during each workout session.

Not only will it help you pack on strength, but it's also designed to burn fat and sculpt those muscles to perfection.

So get ready to crush your fitness goals just in time for summer!

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(Remember, the goal of this workout is to get your heart racing and to burn away that stubborn fat. There will be more sets than my previous workout plans. In general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance - allowing you gain some lean body mass, especially if you have avoided resistance training for a long time. In addition, research has shown that endurance-strength training also enhances metabolic function, which leads to improved lipid profile, glucose, insulin levels and blood pressure. Also for beginners, it’s much safer.)

As a reminder, you’re welcome to change my workouts however you want to fit your goals, schedule, etc. I’m just here as an example. ❤️

Session 1:

✅Squat: 5 sets x 5 reps

Start by standing with your feet shoulder-width apart, toes slightly pointed out.

Place a barbell across your upper back, resting it comfortably on your traps.

Brace your core and initiate the movement by pushing your hips back and bending your knees.

Descend into a squat position, keeping your chest up and back straight.

Lower until your thighs are parallel to the ground or slightly below, ensuring your knees track over your toes.

Drive through your heels to return to the starting position, fully extending your hips and knees.

Perform 5 sets of 5 repetitions, ensuring proper form and technique throughout.

✅Bent Over Row: 4 sets x 6 reps

Stand with your feet hip-width apart, holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart.

Hinge at your hips, keeping your back straight and chest up, until your torso is parallel to the ground.

Engage your lats and pull the barbell towards your lower chest, retracting your shoulder blades.

Lower the barbell back down to the starting position in a controlled manner.

Perform 4 sets of 6 repetitions, maintaining a stable core and controlled movement throughout.

✅Romanian Deadlift: 3 sets x 8 reps

Stand with your feet hip-width apart, holding a barbell with an overhand grip, hands shoulder-width apart.

Hinge at your hips, keeping your back flat and chest up, while slightly bending your knees.

Lower the barbell towards the ground by pushing your hips back, maintaining a slight bend in your knees.

Lower the barbell until you feel a stretch in your hamstrings, keeping it close to your body.

Engage your hamstrings and glutes to return to the starting position, driving your hips forward.

Perform 3 sets of 8 repetitions, focusing on the stretch and contraction of the hamstrings.

✅Dips: 3 sets x 2 Reps In Reserve (RIR)

Position yourself between parallel bars, gripping each bar with your hands shoulder-width apart.

Lift yourself up so your arms are fully extended, supporting your body weight.

Lower your body by bending your elbows until your upper arms are parallel to the ground.

Keep your chest up and shoulders back throughout the movement.

Push through your palms to extend your arms and return to the starting position.

Perform 3 sets of dips, leaving 2 reps in reserve, meaning you should stop the set when you feel you could do 2 more reps with good form.

✅Lateral Raise: 2 sets x 12-15 reps

Stand with a dumbbell in each hand, arms by your sides, palms facing inward.

Keep a slight bend in your elbows and raise the dumbbells out to the sides until they reach shoulder height.

Maintain control throughout the movement, focusing on using your side deltoids to lift the weights.

Lower the dumbbells back down to the starting position in a controlled manner.

Perform 2 sets of 12-15 repetitions, ensuring a full range of motion and avoiding swinging or momentum.

✅Face Pull: 2 sets x 12-15 reps

Attach a rope handle to a cable machine at chest height.

Grasp the rope handles with an overhand grip, palms facing down, and step back to create tension in the cable.

Keep your elbows high and pull the rope towards your face, squeezing your shoulder blades together.

Focus on pulling with your rear deltoids and upper back muscles.

Slowly return to the starting position, maintaining control over the movement.

Perform 2 sets of 12-15 repetitions, emphasizing the contraction of the rear deltoids.

✅Rope High Pull: 2 sets x 12-15 reps

Attach a rope handle to a cable machine at a high position.

Grasp the rope handles with an overhand grip, palms facing down, and stand facing the machine.

Pull the rope towards your shoulders by driving your elbows up and out to the sides, keeping them higher than your hands.

Keep your core engaged and maintain an upright posture throughout the movement.

Lower the rope back down to the starting position in a controlled manner.

Perform 2 sets of 12-15 repetitions, focusing on the contraction of the upper back and rear deltoids.

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Session 2:

✅Bench Press: 5 sets x 5 reps

Lie flat on a bench with your feet planted firmly on the ground.

Grip the barbell slightly wider than shoulder-width apart, with your arms fully extended.

Lower the barbell towards your chest in a controlled manner, keeping your elbows tucked close to your body.

Press the barbell back up to the starting position, fully extending your arms.

Perform 5 sets of 5 repetitions, ensuring a full range of motion and maintaining stability throughout.

Chin Ups (weighted if needed): 4 sets x 6 reps

Hang from a pull-up bar with an underhand grip, hands slightly closer than shoulder-width apart.

Engage your core and pull yourself up until your chin is above the bar.

Lower yourself back down in a controlled manner, fully extending your arms.

If needed, add weight using a weight belt or weighted vest to increase resistance.

Perform 4 sets of 6 repetitions, focusing on using your back and biceps to pull yourself up.

✅Leg Press: 3 sets x 8 reps

Sit on the leg press machine with your back flat against the pad and feet shoulder-width apart on the footplate.

Release the safety bars and extend your legs, pushing the weight away from you.

Lower the weight by bending your knees until they are at a 90-degree angle.

Press the weight back up to the starting position, fully extending your legs.

Perform 3 sets of 8 repetitions, focusing on controlled movements and avoiding locking out your knees.

✅Seated DB Overhead Press: 3 sets x 8-10 reps

Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward.

Press the dumbbells overhead until your arms are fully extended, keeping your core engaged.

Lower the dumbbells back down to shoulder height in a controlled manner.

Perform 3 sets of 8-10 repetitions, focusing on using your shoulders and triceps to press the weights overhead.

✅Walking Lunges: 1-3 sets x 100 steps (50/leg)

Stand tall with your feet together and hands on your hips.

Take a large step forward with your right foot and lower your body until both knees are bent at a 90-degree angle.

Push off your right foot and bring it back to the starting position, then repeat with your left foot.

Continue alternating legs as you walk forward, covering a total distance of 100 steps (50 per leg).

Perform 1-3 sets, depending on your fitness level and available time.

✅Leg Extension: 2 sets x 12-15 reps

Sit on the leg extension machine with your back against the pad and feet hooked under the footpad.

Extend your legs to lift the weight, fully straightening your knees.

Lower the weight back down in a controlled manner, keeping tension on your quadriceps.

Perform 2 sets of 12-15 repetitions, focusing on squeezing your quadriceps at the top of the movement.

✅Leg Curl: 2 sets x 12-15 reps

Lie face down on the leg curl machine with your ankles hooked under the footpad.

Bend your knees to lift the weight towards your buttocks, squeezing your hamstrings.

Lower the weight back down in a controlled manner, maintaining tension on your hamstrings.

Perform 2 sets of 12-15 repetitions, focusing on the contraction of your hamstrings throughout the movement.

✅Calf Raise: 2 sets x 12-15 reps

Stand on a calf raise machine with your shoulders under the pads and your toes on the platform.

Lift your heels as high as possible by pushing through the balls of your feet.

Lower your heels back down to the starting position in a controlled manner.

Perform 2 sets of 12-15 repetitions, focusing on the contraction of your calf muscles at the top of the movement.

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Session 3:

✅Deadlift: 5 sets x 5 reps

Stand with your feet hip-width apart, toes under the barbell.

Bend at your hips and knees, keeping your back flat, to grip the barbell with both hands just outside your legs.

Engage your core and drive through your heels to lift the barbell, extending your hips and knees until you're standing tall.

Lower the barbell back down to the ground with control, keeping it close to your body.

Perform 5 sets of 5 repetitions, focusing on maintaining proper form and keeping your back flat throughout the movement.

✅Military Press: 3 sets x 8 reps

Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.

Brace your core and press the barbell overhead until your arms are fully extended.

Lower the barbell back down to shoulder height with control.

Perform 3 sets of 8 repetitions, focusing on using your shoulders and triceps to press the weight overhead.

✅Seated Row: 3 sets x 8 reps

Sit on a rowing machine with your feet placed firmly on the footpads, knees slightly bent.

Grasp the handles with an overhand grip, arms fully extended.

Pull the handles towards your torso, squeezing your shoulder blades together.

Slowly return the handles to the starting position, maintaining control.

Perform 3 sets of 8 repetitions, focusing on engaging your back muscles throughout the movement.

✅Hip Thrust: 3 sets x 8 reps

Sit on the ground with your upper back against a bench and a barbell across your hips.

Plant your feet firmly on the ground, hip-width apart.

Drive through your heels to lift your hips towards the ceiling until your body forms a straight line from knees to shoulders.

Squeeze your glutes at the top of the movement, then lower your hips back down with control.

Perform 3 sets of 8 repetitions, focusing on contracting your glutes throughout the movement.

✅Skull Crusher: 3 sets x 8-10 reps

Lie on a bench with a barbell held straight above your chest, arms fully extended.

Bend your elbows to lower the barbell towards your forehead, keeping your upper arms stationary.

Extend your elbows to press the barbell back up to the starting position.

Perform 3 sets of 8-10 repetitions, focusing on keeping your elbows stable and your upper arms perpendicular to the ground.

✅Hammer Curl: 3 sets x 8-10 reps

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing in).

Keeping your elbows close to your sides, curl the dumbbells towards your shoulders.

Lower the dumbbells back down to the starting position in a controlled manner.

Perform 3 sets of 8-10 repetitions, focusing on contracting your biceps throughout the movement.

✅Tricep Extension: 2 sets x 12-15 reps

Stand with your feet shoulder-width apart, holding a dumbbell or cable handle overhead with both hands.

Bend your elbows to lower the weight behind your head, keeping your upper arms stationary.

Extend your elbows to press the weight back up to the starting position.

Perform 2 sets of 12-15 repetitions, focusing on fully extending your elbows at the top of the movement.

✅Preacher Curl: 2 sets x 12-15 reps

Sit at a preacher curl bench with your upper arms resting on the pad and your chest against the support.

Hold a barbell or dumbbells with an underhand grip, arms fully extended.

Curl the weight towards your shoulders, keeping your upper arms stationary.

Lower the weight back down to the starting position in a controlled manner.

Perform 2 sets of 12-15 repetitions, focusing on fully contracting your biceps at the top of the movement.

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Workout Overview

Utilizing major compound lifts helps with strength and muscle development, this workout regimen integrates exercises from key movement patterns.

These patterns include:

✅Squat

✅Hip-Hinge

✅Lunge

✅Vertical Pushing

✅Horizontal Pushing

✅Vertical Pulling

✅Horizontal Pulling

Following the primary compound lifts, the workout includes isolation exercises targeting specific muscle groups in each session.

✅Session one focuses on shoulders, chest, and back

✅Session two on legs

✅Session three on arms.

🍋Weight Selection

To initiate the workout, select weights that pose a challenge yet remain manageable. For instance, when following a 5x5 rep scheme for squats, choose a weight allowing approximately 8 repetitions before reaching fatigue, while only performing 5 repetitions.

Avoid starting too heavy, as weekly progressive overload is essential for optimal advancement.

Initiate each workout with heavier lifts, focusing on gaining muscular strength.

Accessory movements following these compound lifts facilitate increased volume, aiding muscle mass development.

🍋Progressive Overload Technique

For strength exercises with lower rep schemes and heavier loads, aim to incrementally increase weight each session.

For exercises employing a 3x12-15 rep scheme, utilize weights permitting work within the designated range.

Once higher rep sets, such as 15 reps, become feasible, add weight. Understand that performance may vary, especially towards the end of the workout.

While improvements in heavier lifts may restrict additional weight in subsequent exercises, pushing to failure remains paramount. THIS DOES NOT MEAN TO GO UNTIL FAILURE EVERYTIME FOR EVERY WORKOUT! Once, twice a week at most.

🍋Expected Results

✅Weight loss

✅Muscular Strength Enhancement

✅Muscle Hypertrophy and Mass Development

If you’re consistent, you should see weight loss within the first 2 to 3 weeks. If you keep at it, you will see a steady decrease in weight.

For muscle mass, it takes longer, anywhere between two months to six months, really depending on your fitness level and body mass to muscle ratio. For me I saw muscle development within the first month / two months.

🍋Ideal Candidates

This routine is optimal for individuals who:

✅Prefer a maximum of 3 gym days weekly

✅Seek significant growth across major muscle groups, especially beginners

✅Aim to address strength gains and muscle mass for intermediate or advanced lifters

✅Value programs allowing ample recovery time

✅Desire heightened calorie expenditure per session through comprehensive muscle group engagement.

🍋Optimal Training Frequency

For maximum effectiveness, a full-body workout program should be executed three times a week.

While a two-day-per-week schedule is feasible for those severely constrained by time, three days weekly is ideal for emphasizing strength and mass gains.

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🍋Rest Day Activities

Contrary to popular belief, "rest" days should not equate to complete inactivity. Utilize this time to tackle pending tasks, such as mobility work, cardio sessions, or core exercises at home.

Examples:

✅Mobility Work:

- Foam rolling: Target tight muscles and fascia to improve flexibility and reduce muscle soreness.

- Dynamic stretching: Perform movements that mimic your workout to increase range of motion and blood flow.

- Yoga or Pilates: Engage in gentle stretching and strengthening exercises to improve flexibility and core strength.

✅Cardio Sessions:

- Walking or hiking: Enjoy a leisurely stroll outdoors to increase blood flow and promote recovery.

- Cycling: Go for a bike ride to engage your cardiovascular system while reducing impact on joints.

- Swimming: Take a dip in the pool for a low-impact, full-body workout that supports recovery.

✅Core Exercises at Home:

- Planks: Hold a plank position for 30-60 seconds to strengthen your core muscles.

- Russian twists: Sit on the floor, lean back slightly, and rotate your torso from side to side while holding a weight or medicine ball.

- Bicycle crunches: Lie on your back, lift your legs, and perform a pedaling motion while touching your elbows to opposite knees.

✅Light Resistance Training:

- Bodyweight exercises: Perform sets of push-ups, squats, lunges, and dips to maintain muscle tone and promote blood flow.

- Resistance band exercises: Use bands to perform exercises such as rows, bicep curls, and lateral raises for added resistance without heavy weights.

✅Active Recovery Classes:

- Tai Chi: Engage in slow, deliberate movements to promote relaxation, balance, and flexibility.

- Barre: Participate in a low-impact, ballet-inspired workout that focuses on strength, flexibility, and posture.

- Low-intensity group fitness classes: Join a gentle yoga, stretching, or mobility class to unwind and rejuvenate your body.

✅Outdoor Activities:

- Gardening: Spend time tending to your garden, planting, weeding, and pruning to engage in gentle physical activity.

- Playing sports: Organize a casual game of tennis, basketball, or soccer with friends or family for fun and fitness.

- Outdoor recreation: Go for a leisurely hike, kayak trip, or paddleboard session to enjoy nature while staying active.

Remaining active during rest days promotes better outcomes, enhancing overall results.

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Top Benefits

1. Maximum muscle training efficiency:

Embrace the clarity of a full-body workout plan where every session targets all major muscle groups—chest, back, shoulders, arms, and legs—ensuring comprehensive muscle fatigue.

Studies confirm that this frequency, hitting each muscle group at least twice a week, optimizes strength and hypertrophy gains.

The structured routine prevents over or under-training, fostering a cyclical pattern of muscle stimulation, recovery, and growth. By spreading exercises across three sessions per week, ample recovery time is provided, minimizing the risk of fatigue or injury.

2. Optimized time utilization:

Full-body workouts streamline your training regimen by emphasizing the significance of each exercise, maximizing the efficiency of every session.

Unlike split routines that may require more frequent gym visits, a full-body approach condenses essential movements into fewer sessions, freeing up time for other commitments while still yielding impressive results.

3. Prioritize rest and recovery:

With only three training days per week, a full-body workout plan allows ample time for rest and recovery, crucial for muscle repair and growth.

By incorporating recovery days between training sessions and longer breaks, such as weekends, the program ensures optimal recovery, preventing overtraining and promoting sustained progress.

This balanced approach not only enhances physical performance but also supports overall well-being by reducing the risk of burnout and fatigue.

Example Schedule:

Monday: Full Body Workout

Tuesday: Recover

Wednesday: Full Body Workout

Thursday: Recover

Friday: Full Body Workout

Saturday: Recover

Sunday: Recover

4. Flexible schedule:

Recognizing that not everyone desires daily gym commitments, a full-body split accommodates diverse lifestyles and interests.

Whether pursuing other sports or hobbies, the balanced schedule of two to three training days per week leaves ample time for additional activities, fostering a well-rounded approach to fitness.

This flexibility allows individuals to maintain a healthy balance between their fitness goals and other aspects of their lives, promoting long-term adherence and enjoyment of physical activity.

5. Maximize training intensity:

By spacing out training sessions and incorporating regular rest days, a full-body split enables maximum intensity and performance in each workout.

This strategic approach ensures that each session is executed with full vigor, promoting significant muscle gains while minimizing the risk of burnout or mental fatigue.

While training more frequently can yield benefits in terms of volume, managing fatigue becomes increasingly crucial, particularly for beginners. By prioritizing quality over quantity, individuals can achieve optimal results without sacrificing their overall well-being.

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I just wanted to take a moment to clarify something about the terms like "summer ready" and "Beachbody" that you might see me using in my posts. I know these phrases can sometimes come off as cliché or even make you feel like there's pressure to look a certain way, especially as we head into warmer weather.

But here's the thing: When I talk about being "summer ready" or having a "Beachbody," I'm not trying to reinforce any specific beauty standards or imply that there's only one way to look good. Far from it.

What I'm really talking about is embracing this time of year when the weather is nicer, and many of us are feeling inspired to make positive changes in our lives. Whether that means starting a new workout routine, exploring healthier habits, or simply finding ways to enjoy the outdoors more, it's all about feeling good and living our best lives.

So please remember, your body is beautiful just the way it is. There's no one-size-fits-all definition of what a "Beachbody" looks like, and that's perfectly okay. We're all unique, and that's something to celebrate.

My content is for everyone who wants to prioritize their health, discover new passions, and feel their best—regardless of shape, size, or appearance. So the next time you see those terms floating around, just know that it's about embracing the season and feeling confident in your own skin.

Let's make this summer one to remember, filled with positivity, self-love, and plenty of fun in the sun!

Sending you all lots of love and encouragement,

Cha

❤️

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