3 Days a Week in depth guide

Workouts to maximize your time at the gym

Table of Contents Key

Sections Page BB = Barbell
DB = Dumbbell
Week 1 2
SS = Super Set
Week 2 3 RDL = Romanian Deadlift

Week 3 4 Push Day = Chest, Shoulder,

Tricep Day

Week 4 5
Pull Day = Back and Bicep
Day
Week 5 6
Upper
=
Body
Week 6 7

Week 7 8 Lower
=
Body

Week 8 9
Remember to
push yourself
Week 9 10 last couple o ! Those
f reps are the
that really co ones
unt! <3 Mari
Full Body Workout 11-12

Ab Routine 13-14

By: Mari Llewellyn @marillewellyn

 Week 1
Day Exercise Sets Reps Notes:
❤

1
Knee Pushups:
Knee Pushups 3x Until Failure Record amount each week.
Awesome exercise to watch
progress with!
Overhead DB Press 4x 12-15 Tricep Pushdown:
With rope attachment or
bar.
Tricep Pushdown 3x 12-15 Cable Rope Curls:
Can use same rope
attachment as you used
Cable Rope Curls or DB Hammer Curls 3x 12-15 with tricep pushdown.
Upper Abs #1:
All ab routines are on last
Body page!

Day Exercise Sets Reps Notes:

!

2
Air Squats: Quick pace
Air Squats 2x 10-15 reps, just squatting with no
weight to warm everything
up.
Leg Extension 2x 15 Leg Extension: Controlled
reps, all the way down, all
the way up. Feel the burn!
Goblet Squats 4x 12-15
Goblet Squats: Wide
stance, toes pointed out,
Lower Back Extension 2x 10
squeeze glutes at the top!
Lower Lower Back Extension:
Body Curl your upper back &
Wall Sits 1x Until Failure
squeeze your glutes! Once
you feel ready hold a 5lb or
10lb weight to your chest.

Day Exercise Sets Reps Notes:

!
Lat Pulldown:
3 Knee Pushups 3x Until Failure Squeezing shoulder blades
at peak of rep!
Lat Pulldown 3x 12-15 Side Lateral DB Raise:
Think of this exercise like
pouring tea, pinkies up!
Side Lateral DB Raises 3x 12-15 Tricep Pushdown Burnout:
High rep/light weight tricep
DB or BB Curl pushdown!
3x 12-15
Upper Abs #1
Body Tricep Pushdown Burnout 2x 25+

2
 Week 2
Day Exercise Sets Reps Notes:
Walking Lunges:
1 Walking Lunges 2x 6-8 6-8 reps each leg!
Bodyweight, barbell on
back, or holding
Frog Pumps 2x 10-12 dumbbells.
Frog Pumps:
Hard toosh squeeze at top
Goblet Squats 3x 12-15 of rep!
Leg Press:
Wide stance in the middle
Leg Press 3x 12-15 of the platform. Do not lock
Lower out knees at top of rep.
Body Leg Extensions:
Leg Extension 2x 12-15
Last workout of day, finish
strong!

Day Exercise Sets Reps Notes:

2
Overhead DB Press:
Knee Pushups 3x Until Failure
I especially try to use the
heaviest weight I can on
Overhead DB Press 3x 12-15 these. Safely!
Behind the Head DB
Extension:
Lat Pulldown 3x 12-15 Feel that tricep stretch at
the bottom of the rep!
DB/BB Bicep Curl 3x 12-15
Abs #2
Upper
Body Behind the Head DB Extension 3x 15

Day Exercise Sets Reps Notes:

Squat Walks:
3 Air Squats 2x 15 10 reps each leg! I
recommend using a quality
resistance band like the
Squat Walks 2x 10 Each Leg one on my website!
Hip Thrusts:
Slow on the way down,
Hip Thrusts 3x 12-15 explode up and squeeze
toosh! Staple glute builder!
Lower Back Extension:
Laying/Seated Hamstring Curl 3x 15 We are focusing on our
hamstrings and glutes with
this!
Lower Back Extension 3x Until Failure
Calf Press on Leg Press or
Lower Platform:
Do not bounce, controlled
Body Calf Press on Leg Press or Platform 2x 15
reps!

3
 Week 3
Day Exercise Sets Reps Notes:
Knee Pushups:
1 Knee Pushups 3x Until Failure Starting to see progress??
Seated Cable Row:
Assisted Pull Up Machine or Lat Pull Down 3x 12-15 I like pushing myself with a
heavy weight on these!
Safely!
Seated Cable Row 3x 15 Rope Pulls:
Super hard shoulder blade
Rope Pulls squeeze at peak of rep!
2x 15-20
Upper
Abs #2
Body Tricep Pushdown 3x 15

Day Exercise Sets Reps Notes:

!

2 Abductor Machine 2x 15-20 Abductor Machine:

I like to sit forward in the
chair with my hands in front
Hip Thrust 3x 12-15 of me, focusing all of the
movement on my glutes!
Leg Press:
Laying/Seated Hamstring Curl 3x 12-15
If you feel comfortable, up
the weight!
Leg Press 3x 12-15 Leg Extension:
Lower Finish strong! 12 reps at a
controlled pace, no
Body Leg Extension 3x 12 swinging!

Day Exercise Sets Reps Notes:

DB Hammer Curl:
3 Knee Pushups 3 Until Failure Slow paced reps, all the
way up all the way down!
Overhead DB Press 3 12-15
Abs #1

Side Lateral 3 12-15

DB Hammer Curl 3 10
Upper
Body Assisted Dips or Tricep Pushdown 3 15

4
 Week 4
Day Exercise Sets Reps Notes:
"
Air Squats:
1 Air Squats 2x 10-15 I like wearing the resistance
band with these!
Abductor Machine:
Abductor Machine 3x 15-20
Burn those glutes!
Step Ups with Assisted Pull
Step Ups With Assisted Pull Up or On Platform 2x 8-10 Up or On Platform:
8-10 each leg, squeezing
glutes at top of each rep!
Lower Hip Thrusts 3x 12-15 Hip Thrusts:
If you feel comfortable, up
Body the weight!
(Glutes Lower Back Extension 3x 12-15 Laying/Seated Hamstring
& Curl:
12 1 second pause/squeeze at
Ham) Laying/Seated Hamstring Curl 2x
the top of each rep!

Day Exercise Sets Reps Notes:

2 Overhead DB Press 3x 12-15 One Arm DB Row:

10 reps each side,
switching back and forth
Tricep Pushdown 3x 15-20 with no rest for all 3 sets!
DB/BB Bicep Curl:
Same weight as higher rep
One Arm DB Row 3x 10
sets but now with very slow
reps, failing at 6-8.
Assisted Pull Up Machine or Lat Pull Down 3x 12-15
Upper Abs #3

Body DB/BB Bicep Curl 3x 12-15

DB/BB Bicep Curl 2x 6-8

Day Exercise Sets Reps Notes:

3
Walking Lunges :
Walking Lunges (body weight or with DB) 3x 8 Bodyweight or with DB in
hands or BB on back.
Leg Extension:
Leg Extension 3x 15-20 Burning those quads
before we do our presses!
Leg Press:
Lower Leg Press 4x 12-15 Middle/wide stance.
Body Goblet Squats:
12 Heavy weight! After 12
(Quad Goblet Squats 2x reps, drop weight and rep
& out until failure with no
Calves) Calf Press on Leg Press or on Platform 3x 15 weight!

5
 Week 5
Day Exercise Sets Reps Notes:
!
Side Lateral DB Raise SS
1 Knee Pushups 3x Until Failure Front DB Raise/Plate Raise:
Watch video on
Side Lateral DB Raise SS Front DB Raise/Plate Raise 3x 10 @Fitwithmarihelp if
needed! <3
Side Lateral Burnout:
Side Lateral Burnout 1x 20+ Side laterals with a light
weight for fast pace high
Upright Row rep!
3x 12-15
Upright Row:
Top of rep is elbows at ear
Upper Tricep Pushdown 3x 15-20 level!
Body
Abs #2
(Push) Behind the Head DB Extension 2x 10-12

Day Exercise Sets Reps Notes:

!
Squat Walks:
2 Squat Walks 3x 10 With resistance band if
possible!
Abductor:
Frog Pumps 2x 12-15 Glutes totally exhausted by
now!
Leg Press:
Abductor 3x 15-20 Shorter rest time then you
are used to on these!
Goblet Squats
Leg Press 3x 12 Try to set a personal best
with weight on these!
DB/BB RDL:
Goblet Squats 3x 10-12
Deep hamstring stretch,
Lower straight back, sticking toosh
out as far as possible,
Body DB/BB RDL 3x 12-15
weight on heels!

Day Exercise Sets Reps Notes:

3 Assisted Pull Up Machine or Lat Pull Down 3x 10-12 BB Bent Over Row:
Strong and straight back!
Rope Pulls:
BB Bent Over Row 3x 10-12 1 second hard squeeze at
peak of each rep!
Seated Cable Row or One Arm DB Row 3x 12-15
Abs #1

Rope Pulls 2x 15

Upper DB or BB Bicep Curl 2x 12-15

Body 6
(Pull) DB Hammer Curls 2x 12-15
 Week 6
Day Exercise Sets Reps Notes:
Walking Lunges:
1 Walking Lunges 2x 8-10 Body weight, holding DB or
BB on back.
BB Squat or Smith-Machine
BB Squat or Smith-Machine Squat 3x 10 Squat:
If this is your first time
squatting, take your time. If
Lower Leg Press 3x 12-15 uncomfortable watch some
Body instructional Youtube or ask
a personal trainer at the
(Quad Leg Extension 3x 12-15 gym for assistance please.
& Leg Extension:
First 3 reps hold for 1
Calves) Calf Press on Leg Press or on Platform 3x 15
second at top of rep. Try to
do a drop set on the last
set.

Day Exercise Sets Reps Notes:

2 Knee Push Ups 3x Until Failure

Side Lateral DB Raise SS
Front DB Raise:
Alternate between the two
Side Lateral DB Raise SS Front DB Raise 3x 12 exercises. 12 reps of each
for 3 cycles!
Bent Over BB Row:
Upright Row 2x 15
Drop set on last set!
Tricep Rope Overhead
Bent Over BB Row 3x 12-15 Extension SS Rope Curl:
Upper Same cable machine just
changing height of
Body Tricep Rope Overhead Extension SS Rope Curl 3x 12-15 attachment!

Abs #3

Day Exercise Sets Reps Notes:

3 Abductor 3x 15-20 Goblet Squat:

Fast paced reps!
Hip Thrust:
Goblet Squat 3x 15 Try wearing the resistance
band this time!
Lower Back Extension:
Hip Thrust 3x 12-15
Lower Try to hold a 5lb or 10lb
Body weight to your chest this
(Glute Lower Back Extension 3x 15 time!
Seated/lying Hamstring
&
Curl:
Ham) Seated/Lying Hamstring Curl 3x 12
1 second pause/squeeze at
peak of each rep!

7
 Week 7
Day Exercise Sets Reps Notes:
!
One Arm Bent Over DB
1 Assisted Pull Up Machine or Lat Pull Down 3x 12-15 Row:
Back to back each side no
Bent Over BB Row 3x 12-15 rest!
Rope Pulls:
Hard shoulder blade
One Arm Bent Over DB Row 2x 10 squeeze at peak of rep!
DB Hammer Curl Burnout:
Rope Pulls 15-20 Fast paced light weight
3x
burn!

BB or DB Bicep Curl 2x 12 Abs #1

Pull
Day BB or DB Bicep Curl 1x 20

DB Hammer Curl Burnout 2x 20-25

Day Exercise Sets Reps Notes:

2
Laying or Seated
Squat Walks SS Kick Backs 2x 10 Hamstring Curl Machine:
Hold first 3 reps at peak for
Walking Lunges 2x 10 2 seconds

BB Squat or Smith-Machine Squat 4x 10-15

BB or DB RDL 3x 15

Seated/lying Hamstring Curl 3x 15

Lower
Body Abductor Burnout 2x 25-30

Day Exercise Sets Reps Notes:

3 Knee Pushups 3x Until Failure

Incline DB Press:
Amazing front shoulder,
upper chest, (armpit fat)
Incline DB Press 3x 12-15 exercise!

Abs #2
Side Lateral 3x 12-15

Upright Row 3x 15
Push 8
Day Assisted Dips or Tricep Pushdown 3x 12-15
 Week 8
Day Exercise Sets Reps Notes:
!

1
Squat Walks SS Kick Backs:
Squat Walks SS Kick Backs 2x 10 With RB!
Abductor Machine:
As you can see...this is a
Abductor Machine 3x 20 staple glute activator for
me!
DB or BB RDL:
Lower Leg Press 4x 10-15
If you feel comfortable with
Body your form, try going heavy
with these!
(Glute DB or BB RDL 3x 12-15
Laying/Seated Hamstring
& Curl:
Laying/Seated Hamstring Curl 8 Hold first 4 reps at peak for
Ham) 3x 3 seconds!

Day Exercise Sets Reps Notes:

2 Knee Pushups 3x Until Failure

Seated Cable Row:
Try to set personal best on
your weight this week!
Incline DB Press 3x 12-15
Abs #3

Seated Cable Row 3x 12-15

Upright Row 3x 15-20

Upper
Body Behind The Head DB Extension SS DB/BB Curls 3x 12

Day Exercise Sets Reps Notes:

3 Walking Lunges 2x 8 BB Squat or Smith-Machine

Squat:
Heavy Squat day!
Leg Extension 3x 15 Goblet Squat:
Lighter weight, fast paced
reps!
BB Squat or Smith-Machine Squat 4x 10-15
Lower
Body
(Quad Goblet Squats 3x 15-20
&
Calf) Calf Press on Leg Press or Calves on Platform 3x 15

9
 Week 9
Day Exercise Sets Reps Notes:

1
Incline DB Flies or Cable
Knee Pushups 3x Until Failure
Flies:
Act like you are hugging a
Incline DB Flies OR Cable Flies 3x 12-15 tree!
Assisted Dips or Dip
Machine or Tricep
Overhead DB or BB Press 4x 10-15 Pushdown:
Drop set on last 2 sets!
Upright Row 3x 15
Abs #1
Push
Day Assisted Dips or Dip Machine or Tricep Pushdown 3x 10-12

Day Exercise Sets Reps Notes:

2 Squat Walks SS Lower Back extension 3x 10 Squat Walks SS Lower Back

Extension:
Glute slayer!
Abductor 3x 15 BB Squat or Smith Machine
Squat:
Set a weight PR on last 8
BB Squat or Smith-Machine Squat 3x 8-12 rep set if you feel
comfortable!
DB or BB RDL:
DB or BB RDL 3x 15 Deep hamstring stretch!
Lower Laying/Seated Hamstring
Body 12 Curl:
Laying/Seated Hamstring Curl 3x Drop set on last 2 sets!

Day Exercise Sets Reps Notes:

3 Assisted Pull Up Machine or Lat Pull Down 3x 12-15

BB Bent Over Row:
Lower rep, heavy weight
One Arm DB Row:
BB Bent Over Row 3x 8-10 Back to back each side no
breaks!
BB or DB Curl:
One Arm DB Row 3x 10-12
Same weight as higher rep
but VERY slow reps!
BB or DB Curl 2x 15 Hammer Curl Burnout:
Light weight high fast reps!
Pull
Day BB or DB Curl 2x 6-8 Abs #2

Hammer Curl Burnouts 2x 25+

10
 Full Body Workout
Beginner Exercise Sets Reps
Notes:

Knee Pushups 3x Until Failure

Assisted Pull Up Machine or Lat Pull Down 3x 12-15

Leg Press 3x 15

Laying or Seated Hamstring Curl 3x 15

Intermediate Exercise Sets Reps Notes:

Knee Pushups 3x Until Failure

DB or BB Overhead Press 3x 12-15

Bent Over Row BB 3x 10-12

BB Squat or Smith-Machine Squat 3x 10-12

DB or BB RDL 3x 15

11
 Full Body Workout
Intermediate Exercise Sets Reps Notes:

Knee Pushups 3x Until Failure

Seated Cable Row 3x 12-15

Leg Press 3x 12-15

Lower Back Extension 3x 15

Calf Press on Leg Press or Calves on Platform 3x 15

Advanced Exercise Sets Reps Notes:

Knee Pushups 3x Until Failure

Bent Over BB Row SS RDL 3x 12-15

DB Side Lateral SS Plate Front Raises 3x 10-12

Hip Thrusts SS Frog Pumps 3x 10-12

Planks SS Leg Lifts 3x Until Failure

12
 These are my Ab staples:

Planks Full abs/core

Leg Lifts/Raises Lower abs

Crunches Mostly upper abs

Cable Crunches Mostly upper abs and also the

only weighted movement I do

I use these movements in a few ways. I will switch up the order of them
depending on what area of my abs I am trying to hit. For example, I
generally try to prioritize my lower abs since I struggle with that area so I
“pre-exhaust” them with leg lifts and then follow them with planks. Because
my lower abs are already tired from the leg lifts, the plank will have extra
emphasis on my lower abs in addition to the rest of my core.

Likewise, if I am trying to hit upper abs, I will pre-exhaust my upper abs with
crunches, then hit planks, and then some cable crunches to finish them off!

Planks are fun to start with because you can try to set personal best times
and see how much you have progressed!

A few example ab routines:

• 3 sets of leg lifts. 3 sets of planks
Play around
• 3 sets of crunches, 2 sets of with this orde
r to see
what works b
planks, 3 sets of cable crunches est for you!

• 3 sets of leg lifts, 2 sets of planks,

3 sets of cable crunches

13
 Ab Workouts
Always take these movements failure.
I try to circuit through these 2-3 times! Abs should be done 1-3
times a week at the end of your weight training!

Ab Circuit #1 3x Ab Circuit #2 3x Ab Circuit #3 3x

1 Plank 1 Leg Lifts 1 Leg Scissors

“Always time yourself, “Leg lifts before

keep track of progress!” planks really hits my
lower tummy!”

2 Leg Lifts
“Slow and controlled
reps.”

2 Plank
2 Side Plank
2 ROTATIONS
“Alternating each
side no breaks all
three sets.”

3 Heel Touches
“Alternating side to
3 Crunches side.”
“Feel free to put feet under
a couch or your dog!”
3 Russian Twists

14