3 Day Full Body Workout Split for the Busy Professional

High Rise Media
Oct 12
2 min read

Balancing training with a busy schedule can be challenging. However, achieving strength, maintaining athleticism, and showcasing a toned physique doesn't necessitate constant gym attendance. By adopting a well-structured 3-day regimen centered around comprehensive full-body sessions, you can attain your goals of strength, muscle growth, and longevity.

This program caters to the modern professional who prioritizes both performance and aesthetics but cannot commit to six days of high-volume training. Each session encompasses the entire body, emphasizing compound movements, precise form, and targeted accessory exercises.

Training Schedule

Your training will occur three times a week:

Day A: Focus on vertical push and pull movements
Day B: Emphasis on horizontal push and pull exercises
Day C: Concentration on arms and deltoids, the detail-oriented day

Each workout integrates strength and hypertrophy, achieving the ideal balance for both strength and performance.

Day A: Vertical Focus

Objective: Enhance pressing and pulling strength while improving posture and athletic movement.

1. Front Squat – 3x5: Prioritize mobility, depth, and an upright posture. This is your primary strength exercise.
2. Overhead Press – 3x5-8: A fundamental shoulder builder that benefits all other lifts.
3. Weighted Pull Ups – 3x6-8: Choose a challenging weight while maintaining control over each repetition.
5. Lateral Raises – 3x15-20: A high-rep finisher for deltoid and shoulder width.
6. Sled Push or Farmer’s Carry – 2x100 yards: Combine core, grip, and conditioning.

Day B: Horizontal Focus

Objective: Develop pressing power, pulling density, and posterior chain strength.

1. Romanian Deadlift (Barbell) – 3x6: Establish a foundation for hamstrings, glutes, and lower back.
2. Incline Dumbbell Bench Press – 3x8: A slight incline enhances upper chest and shoulder synergy.
3. Iso-Lateral Row (Machine or Dumbbell) – 3x10-12: Focus on a full stretch and scapular control.
4. Rear Delt Flies – 3x15: Maintain shoulder balance and strong posture
5. Farmer’s Carries – 2x100 yards: Enhance grip, traps, and overall stability.

Day C: Arms and Delts

Objective: Enhance aesthetic muscles while maintaining functionality.

1. Cable Lateral Raise – 4x15-20: Maintain tension throughout each repetition.
2. Dumbbell Front Raise – 3x12-15: Develop front deltoids for balanced shoulder growth.
3. Triceps Rope Pushdown – 3x12-15: Achieve full lockout and a squeeze at the bottom.
4. Hammer Curls (Dumbbell) – 3x10-12: Target brachialis and forearms for thicker arms.
5. Face Pulls – 3x15-20: Support shoulder health and posture.
6. Optional Finisher: Walking Lunges or Sled Push for light conditioning.

Why It Works

Full body frequency: Each muscle group is engaged twice weekly.
Strength and hypertrophy blend: Lower reps for compound exercises, higher reps for accessories.
Athletic foundation: Carries and sleds foster real-world power.
Sustainability: Three focused sessions are more effective than five hurried ones.

Training Philosophy

HighRise workouts prioritize purposeful training. Enhance your strength, improve movement, and achieve a fit appearance without allowing the gym to dominate your life.

When you feel strong and maintain a consistent routine, all other aspects of your life improve.

Next Steps

Monitor your main lifts and repeat every 4-6 weeks.
Attempt to reach failure on the last set if possible.
Maintain consistency. You will notice and feel progress within 8-12 weeks.

If you're ready to build strength that aligns with your lifestyle, this 3-day split serves as an ideal foundation.