What is a simple 3 days per week weightlifting routine?
When it comes to weightlifting, consistency is key. But if you're short on time, a 3-day-per-week routine can still be effective.
Here's a simple 3-day-per-week weightlifting routine that you can follow:
Day 1: Upper Body
- Bench press: 3 sets of 8-12 reps
- Dumbbell rows: 3 sets of 8-12 reps
- Overhead press: 3 sets of 8-12 reps
Day 2: Lower Body
- Squats: 3 sets of 8-12 reps
- Lunges: 3 sets of 8-12 reps per leg
- Calf raises: 3 sets of 12-15 reps
Day 3: Core and Accessory
- Planks: 3 sets of 30-60 seconds hold
- Side planks: 3 sets of 30-60 seconds hold per side
- Resistance band exercises: 3 sets of 12-15 reps
FAQs
- How often should I rest between sets? Rest for 1-2 minutes between sets.
- How much weight should I use? Start with a weight that is challenging but allows you to maintain good form.
- How long should I warm up before lifting? Warm up with 5-10 minutes of light cardio and dynamic stretching.
- How long should I cool down after lifting? Cool down with 5-10 minutes of static stretching.
- Can I add more days to this routine? Yes, you can add more days to this routine as you get stronger.
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