Only Have 3 Days a Week to Work Out? Here’s the Perfect Plan

You don’t need to train 6 days a week to get in shape.

In fact, if your workouts are smart and well-structured, you might actually get better results training less.

Let me show you what that looks like — and how to make real progress with just 3 workouts a week.

The Problem With Most Workout Plans

A lot of people are spending way too much time in the gym… and still not seeing results.

They’re doing:

  • 5–6 days a week
  • Random exercises
  • Routines pulled off social media
  • Tons of “junk volume” with no real focus

Then they wonder why they’re burned out, not recovering, and frustrated with their lack of progress.

Or worse — they believe they have to train that often just to see any results at all.

But here’s the truth:

If your plan is focused, intentional, and consistent, training 3 days a week is more than enough to build muscle, lose fat, and feel amazing — even on a busy schedule.

The Perfect 3-Day Workout Plan (Project Reset Style)

This isn’t just another random 3-day split.

It’s designed with efficiency, recovery, and results in mind — using a full-body structure inspired by German Body Composition (GBC) training.

✅ You’ll alternate between two workouts:

  • Workout A
  • Workout B

✅ Weekly schedule:

  • Week 1: A, B, A
  • Week 2: B, A, B
  • Then repeat.

This gives you the perfect balance of volume, frequency, and recovery — with every muscle group getting hit multiple times per week.

How Each Workout Is Structured

Each session includes 3 supersets, pairing upper and lower body movements to:

  • Boost efficiency
  • Stimulate a strong hormonal response
  • Maximize fat loss + muscle gain in minimal time

🔥 Workout A

Superset 1
A1: Front Squat (or Goblet Squat) — Lower Anterior
A2: Barbell Row — Upper Posterior

Superset 2
B1: Dumbbell Bench Press — Upper Anterior
B2: Romanian Deadlift — Lower Posterior

Superset 3 (Accessory Focus: Arms + Shoulders)
C1: Dumbbell Curls
C2: Lateral Raises

🔥 Workout B

Superset 1
A1: Walking Lunge — Lower Anterior
A2: Pull-Ups or Lat Pulldown — Upper Posterior

Superset 2
B1: Dumbbell Overhead Press — Upper Anterior
B2: Hip Thrusts or Glute Bridge — Lower Posterior

Superset 3 (Accessory Focus: Abs + Calves)
C1: Hanging Leg Raises or Cable Crunch
C2: Seated Calf Raises

How to Track, Swap, and Progress

This isn’t a one-size-fits-all PDF. Inside Project Reset, you can:

  • Log each workout directly in your training plan
  • Track every set and rep so you know exactly how to improve each week
  • Swap in alternative exercises from the Exercise Library with just a few clicks
  • Visualize your week with the Calendar and Weekly Planning View

Whether you’re training at home, at the gym, or on the road — Reset keeps everything connected, flexible, and easy to follow.

You don’t need to remember what you did last week.

You don’t need to make it up as you go.

You just show up, follow your plan, and build momentum.

Final Thoughts: Busy? No Problem.

Only have 3 days a week to train? That’s not a limitation.

That’s plenty of time to get stronger, build muscle, and look like you actually lift — if you’re following a smart, focused plan.

You don’t need more workouts.

You need better structure.

And that’s exactly what you’ll get inside Project Reset:

  • Smart 3x/week full-body programming
  • Supersets that save time and drive progress
  • A built-in system for logging, modifying, and staying consistent
Click here to check out Project Reset

Train with purpose. Get better every single week. No fluff. No guesswork.