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 2-4
SS = Super Set
Week 2 5-7 RDL = Romanian Deadlift

Week 3 8 - 10 Upper Body

Chest/Shoulder/Tricep
Back/Biceps
Week 4 11 - 13
Lower Body
Week 5 14 - 16 Legs
Legs (Glute & Ham)
Legs (Quad & Calf)
Week 6 17 - 19

Week 7 20 - 22

Week 8 23 - 25
Remember to
push yourself
Week 9 26 - 28 last couple o ! Those
f reps are the
that really co ones
unt! <3 Mari
Ab Routine 29

By: Mari Llewellyn @marillewellyn

Week 1 Day 1 Upper Body 2

1 Knee Pushups
3 Sets | Until Failure

Record amount each week. Awesome

exercise to watch your progress with! 1 2

2 Overhead DB Press
4 Sets | 12-25 Reps

Staple upper body exercise!

1 2

3 Tricep Pushdown
3 Sets | 12-15 Reps

With rope attachment or bar. All of

movement is at the elbow joint. 1 2

4 Cable Rope Curls

3 Sets | 12-15 Reps

Can use same rope attachment as used

with tricep pushdown. 1 2
Week 1 Day 2 Lower Body 3

1 Air Squats
2 Sets | 10-15 Reps

Quick pace reps, just squatting with no

weight to warm everything up. 1 2

2 Leg Extension
2 Sets | 15 Reps

Controlled reps, all the way"down, all

the way up. Feel the burn!
1 2

3 Goblet Squats
4 Sets | 12-15 Reps

Wide stance, toes pointed

# out, squeeze
glutes at top of rep!
1 2

4 Hamstring Curl
3 Sets | 12 Reps

Slow and controlled movement, feel

those hamstrings burn!
1 2

5 Wall Sit or Squat Static Hold

1 Sets | Until Failure
!
Finish strong!

1 2
Week 1 Day 3 Upper Body 4

1 Knee Pushups
3 Sets | Until Failure

1 2

2 Lat Pulldown
3 Sets | 12-15 Reps

Squeezing shoulder blades together at peak of rep!

1 2

3 Side Laterals
3 Sets | 12-15 Reps

Think of this exercise like pouring tea, pinkies up!

1 2

4 DB or BB Curl
3 Sets | 12-15 Reps

1 2

5 Tricep Pushdown
2 Sets | 20-25 Reps
!
High rep/lighter weight, feel those triceps burn!
1 2
Week 2 Day 1 Lower Body 5

1 Walking Lunges
2 Sets | 6-8 Reps

6-8 reps each leg! Bodyweight, barbell on back, or

holding dumbbells. Pushing with heel of front foot.
1 2

2 Frog Pumps
2 Sets | 10-12 Reps

Hard glute at top of rep! Can

! be done
with weight or no weight.
1 2

3 Goblet Squats
3 Sets | 12-15 Reps

Weight on heels.

1 2

4 Leg Press
3 Sets | 12-15 Reps

Wide stance in middle of platform. Do

not lock out knees at top of rep.
1 2

5 Leg Extension
2 Sets | 12-15 Reps
"
Last workout of the day, finish strong!

1 2
Week 2 Day 2 Upper Body 6

1 Knee Pushups
3 Sets | Until Failure

1 2

2 Overhead DB Press
3 Sets | 12-15 Reps

I try to use the heaviest weight I can on these. Safely!

1 2

3 Lat Pulldown
3 Sets | 12-15 Reps

You can use the wide grip or narrow

grip. Narrow grip shown in picture.
1 2

4 DB/BB Bicep Curl

3 Sets | 12-15 Reps

1 2

5 Behind the Head DB Extension

3 Sets | 15 Reps
!
Feel that tricep stretch at the bottom of the rep!

1 2
Week 2 Day 3 Lower Body 7

1 Air Squats
2 Sets | 15 Reps

1 2

2 Squat Walks
2 Sets | 8 Reps

8 reps each leg. I recommend using a quality resistance

band like the one on my website!
1 2

3 Hip Thrusts
3 Sets | 12-15 Reps

Slow on the way down, explode!up and squeeze glutes!

Staple glute building exercise!
1 2

4 Hamstring Curl
3 Sets | 15 Reps

Controlled reps, practice feeling that hamstring muscle.

1 2

5 Lower Back Extension

3 Sets | Until Failure

Curl upper back & squeeze your glutes! Focusing on

using hamstrings and glutes, not your lower back muscles.
1 2

6 Calf Press on Leg Press or Platform

2 Sets | 15 Reps

1 2
Week 3 Day 1 Upper Body 8

1 Knee Pushups
3 Sets | Until Failure

1 2

2 Lat Pulldown
3 Sets | 12-15 Reps

1 2

3 Seated Cable Row

3 Sets | 15 Reps

I like pushing myself with a heavy

weight on these! Safely.
1 2

4 Rope Pulls
2 Sets | 15-20 Reps

Super hard shoulder blade squeeze at peak of rep!

1 2

5 Tricep Pushdown
3 Sets | 15 Reps

1 2

6 Abs #1
Ab circuits are on last page :)
Week 3 Day 2 Lower Body 9

1 Abductor Machine
2 Sets | 15-20 Reps

I like to sit forward in the chair with my hands in "

front of
me, focusing all of the movement on my glutes!
1 2

2 Hip Thrust
3 Sets | 15-20 Reps

1 2

3 Hamstring Curl
3 Sets | 15-20 Reps

1 2

4 Leg Press
3 Sets | 15-20 Reps
!
If you feel comfortable, up the weight!

1 2

5 Leg Extension
3 Sets | 12 Reps

Finish strong! 12 reps at a controlled

pace, no swinging!
1 2
Week 3 Day 3 Upper Body 10

1 Knee Pushups
3 Sets | Until Failure

1 2

2 Overhead DB Press
3 Sets | 12-15 Reps

You can do these seated, but I find

standing hits so many more muscles!
1 2

3 Side Lateral
3 Sets | 12-15 Reps

Strict form!

1 2

4 Hammer Curl
3 Sets | 10 Reps

1 2

5 Tricep Pushdown
3 Sets | 15 Reps

Drop set on last set! Drop set means after hitting

failure at 15 reps, immediately drop the weight
! in
half and rep out as many more as you can!
1 2

6 Abs #2
Ab circuits are on last page :)
Week 4 Day 1 Legs (Glute & Ham) 11

1 Banded Cha Chas

2 Sets | 8 Reps

Watch example video on fitwithmarihelp Instagram page.

1 2

2 Abductor Machine
3 Sets | 15-20 Reps

One of my favorite glute activators!

1 2

3 Step Ups on Platform

2 Sets | 10 Reps

Weight on pressing foot's heel!

1 2

4 Hip Thrusts
3 Sets | 12-15 Reps

Slow on the way down, explode up! and

"squeeze glutes!
Big calorie burner and glute toner
1 2

5 Lower Back Extension

3 Sets | 12-15 Reps

Focusing on hamstrings and glutes!

1 2

6 Hamstring Curl
2 Sets | 15 Reps
!
Finish strong!
*Flex*
1 2
Week 4 Day 2 Upper Body 12

1 Overhead DB Press
3 Sets | 12-15 Reps
!
Try to set a personal strength record!
if you feel comfortable!
1 2

2 Tricep Pushdown
3 Sets | 15-20 Reps

1 2

3 One Arm DB Row

3 Sets | 10 Reps

Back to back each side until all 3 sets are complete!

1 2

4 Lat Pulldown
3 Sets | 12-15 Reps

1 2

5 DB or BB Curl
2 Sets | 12-15 Reps

1 2

6 DB or BB Curl
2 Sets | 6-8 Reps

Same weight as higher rep sets but

now with very slow reps, failing at 6-8.
1 2

7 Abs #2
Ab circuits are on last page :)
Week 4 Day 3 Legs (Quad & Calves) 13

1 Walking Lunges
3 Sets | 8 Reps

6-8 reps each leg! Bodyweight, barbell

on back, or holding dumbbells!
1 2

2 Leg Extension
3 Sets | 15-20 Reps

Love using leg extension to pre-exhaust

my quads before pressing!
1 2

3 Leg Press
4 Sets | 12-15 Reps

4 sets, take your time and make each

set count. Quality over rushing.
1 2

4 Goblet Squats
2 Sets | 12 Reps
!
Light weight, fast paced reps!

1 2

5 Calf Press on Leg Press or Platform

3 Sets | 15 Reps

1 2
Week 5 Day 1 Chest/Shoulder/Tricep 14

1 Knee Pushups
3 Sets | Until Failure

1 2

2 Side Lateral SS Front DB Raise

3 Sets | 10 Reps

Amazing shoulder superset! 10 reps of side laterals right

to 10 reps of front DB raise = 1 set!
1 2

3 Side Lateral SS Front DB Raise

1 Sets | 20 Reps
!
Lighter weight, higher rep.

1 2

4 Upright Row
3 Sets | 12-15 Reps

1 2

5 Tricep Pushdown
3 Sets | 15-20 Reps

Top of rep is elbows at about ear level. Elbows lead

the movement. Almost dragging barbell across
torso, keeping it as close as possible.
1 2

6 Behind the Head DB Extension

2 Sets | 10-12 Reps

Try to keep elbow in.

1 2
7 Abs #1
Ab circuits are on last page :)
Week 5 Day 2 Leg Day 15

1 Squat Walks
3 Sets | 10 Reps

With resistance band if possible!

1 2

2 Frog Pumps
2 Sets | 12-15 Reps

Today we are “pre-exhausting”

! our glute muscles before
our heavy movements!
1 2

3 Abductor
3 Sets | 15-20 Reps

Glutes totally exhausted now before we

do our heavy presses!
1 2

4 Leg Press
3 Sets | 12 Reps

Shorter rest time then you are used to on these. Give that
3rd set everything you've got!
1 2

5 Goblet Squats
3 Sets | 10-12 Reps

Love going heavy (heavy DB) on these even if I have to

rest the weight on the floor in between the last few reps!
1 2

6 BB RDL
3 Sets | 12-15 Reps

Hamstring stretch, straight back, sticking hips back

as far as possible, weight on heels! I have an
instructional video on my youtube for this.
1 2
Week 5 Day 3 Back/Bicep 16

1 Lat Pulldown
3 Sets | 10-12 Reps

Try to use a different grip option from

normal if you can.
1 2

2 BB Bent Over Row

3 Sets | 10-12 Reps

Strong and straight back.

1 2

3 Seated Cable Row

3 Sets | 12-15 Reps

1 second pause at peak of rep on first 3 reps-each set.

1 2

4 Rope Pulls
2 Sets | 15 Reps

Hard back squeeze at peak and open

up shoulder blades at bottom!
1 2

5 DB or BB Curl
2 Sets | 20 Reps

Biceps were hit with heavy weight during your back

!
training. Finish them off with some higher reps.
1 2

6 Hammer Curl
2 Sets | 15-20 Reps

1 2

7 Abs #3
Ab circuits are on last page :)
Week 6 Day 1 Legs (Quad & Calves 17

1 Walking Lunges
2 Sets | 8-10 Reps

Bodyweight, holding DB or BB on back.

1 2

2 BB Squat
3 Sets | 10 Reps

If this is your first time squatting, take your time. If

uncomfortable, watch some instructional videos on
youtube or ask a personal trainer at the gym for assistance. 1 2

3 Leg Press
3 Sets | 12-15 Reps

Drop set on last set. Quickly stand up, lower the weight in
half, finish reps until failure.
1 2

4 Leg Extension
3 Sets | 12-15 Reps

Finish strong!
*flex*
1 2

5 Calf Press on Leg Press or Platform

3 Sets | 15 Reps

1 2
Week 6 Day 2 Upper Body 18

1 Knee Pushups
3 Sets | Until Failure

1 2

2 Side Lateral SS Front DB Raise

3 Sets | 12 Reps

1 2

3 Upright Row
2 Sets | 15 Reps

Top of rep is elbows at about ear level.

Barbell is almost dragging across body.
1 2

4 Bent Over BB Row

3 Sets | 12-15 Reps

Heavy movement. Big calorie burner.

Push yourself with these! Safely.
1 2

5 Tricep Overhead Extension SS Rope Curl

3 Sets | 12-15 Reps

One of my favorite arm supersets!

1 2

6 Abs #1
Ab circuits are on last page :)
Week 6 Day 3 Legs (Glute & Ham) 19

1 Abductor
3 Sets | 15-20 Reps

1 2

2 Goblet Squat
3 Sets | 15 Reps

Fast paced reps! Pushing through heels,

don't lockout knees.
1 2

3 Hip Thrust
3 Sets | 10 Reps

2 second pause and glute squeeze at top of each rep!

1 2

4 Lower Back Extension

3 Sets | 15 Reps

Remember, focusing on hamstrings and

glutes, not lower back muscles!
1 2

5 Hamstring Curl
3 Sets | 12 Reps

2 second pause/squeeze at peak of each rep!

1 2
Week 7 Day 1 Back/Biceps 20

1 Lat Pulldown
3 Sets | 12-15 Reps

1 2
2 Bent Over BB Row
3 Sets | 12-15 Reps

1 2
3 DB Row
2 Sets | 10 Reps

Back to back each side no rest!

1 2
4 Rope Pulls
3 Sets | 15-20 Reps

Hard shoulder blade squeeze at peak of rep!

1 2
5 BB or DB Curl
2 Sets | 12 Reps

6 BB or DB Curl
1 Sets | 20 Reps
! 1 2
Fast paced light weight burn to finish those biceps!

7 Hammer Curl
2 Sets | 20-25 Reps

1 2
8 Abs #2
Ab circuits are on last page :)
Week 7 Day 2 Leg Day 21

1 Squat Walks SS Kick Backs

2 Sets | 10 Reps

1 2

2 Walking Lunges
2 Sets | 10 Reps

1 2

3 BB Squat
4 Sets | 10-15 Reps

Staple exercise. Burns a ton of calories

and hits so many muscle groups!
1 2

4 BB RDL
3 Sets | 15 Reps

Hard glute squeeze at top of rep!

1 2

5 Hamstring Curl
3 Sets | 15 Reps

First 3 reps, hold at peak for 2 seconds.

1 2

6 Abductor
2 Sets | 35 Reps
!
Glute finisher!

1 2
Week 7 Day 3 Chest/Shoulder/Tricep 22

1 Knee Pushups
3 Sets | Until Failure

1 2

2 Incline DB Press
3 Sets | 12-15 Reps

Heavy dumbbells to blast that upper

chest, front shoulder, armpit area!
1 2

3 Side Lateral
3 Sets | 12-15 Reps

1 2

4 Upright Row
3 Sets | 15 Reps

1 2

5 Tricep Pushdown
3 Sets | 12-15 Reps

Dropset on last set!

1 2

6 Abs #3
Ab circuits are on last page :)
Week 8 Day 1 Legs(Glute & Ham) 23

1 Squat Walks SS Kick Backs

2 Sets | 10 Reps

With resistance band!

1 2

2 Abductor Machine
3 Sets | 20 Reps
! !

1 2

3 Leg Press
4 Sets | 10-15 Reps

High and wide foot placement. Pushing with heels. If you

feel comfortable, use a heavier weight then you are used
1 2
to!

4 DB RDL
3 Sets | 12-15 Reps

1 2

5 Hamstring Curl
3 Sets | 8 Reps

Hold first 4 reps at peak for 3 seconds!

1 2
Week 8 Day 2 Upper Body 24

1 Knee Pushups
3 Sets | Until Failure

1 2

2 Incline DB Press
3 Sets | 12-15 Reps

You are using so many muscles while

stabilizing those heavy dumbbells!
1 2

3 Seated Cable Row

3 Sets | 12-15 Reps

Set a personal strength record!

1 2

4 Upright Row
2 Sets | 15-20 Reps

1 2

5 Behind the Head DB Extension

4 Sets | 10 Reps
!"
Triceps/Biceps superset! Entire arm killer!

1 2

6 Abs #1
Ab circuits are on last page :)
Week 8 Day 3 Legs (Quad & Calf) 25

1 Walking Lunges
2 Sets | 8 Reps

Make sure to warm up a little extra

since we are jumping right into lunges!
1 2

2 Leg Extension
3 Sets | 15 Reps

Walking lunges + leg extension, you

are all warmed up for heavy squats!
1 2

3 BB Squat
4 Sets | 10-15 Reps

Heavy squat day! Take your time,

quality over rushing on squats.
1 2

4 Goblet Squats
3 Sets | 15-20 Reps

Quick reps, pushing through heels, high

rep goblets are killer!
1 2

5 Single Leg Calf Press

3 Sets | 15 Reps

1 2
Week 9 Day 1 Chest/Shoulder/Tricep 26

1 Knee Pushups
3 Sets | Until Failure
!
Progess from week 1??

1 2

2 Incline DB Flies
3 Sets | 12-15 Reps

Pretend you are hugging a tree!

1 2

3 Overhead DB or BB Press
4 Sets | 10-15 Reps

Try using the barbell if you haven't yet!

1 2

4 Upright Row
3 Sets | 15 Reps

1 2

5 Assisted Dip Machine or Tricep Pushdown

3 Sets | 10-12 Reps

Dropset on last 2 sets!

1 2

6 Abs #2
Ab circuits are on last page :)
Week 9 Day 2 Lower Body 27

1 Squat Walks SS Lower Back Extension

3 Sets | 10 Reps
!
Glute slayer!

1 2

2 Abductor
3 Sets | 15 Reps

1 2

3 BB Squat
3 Sets | 8-12 Reps

Set a heavy weight personal record on

last set of 8 if you feel comfortable!
1 2

4 DB or BB RDL
3 Sets | 15 Reps

Deep hamstring stretch!

1 2

5 Hamstring Curl
3 Sets | 12 Reps

Dropset on last 2 sets!

1 2
Week 9 Day 3 Back/Bicep 28

1 Lat Pulldown
3 Sets | 12-15 Reps

Hard contraction at bottom. At top,

open up back and feel that stretch!
1 2

2 BB Bent Over Row

3 Sets | 8 Reps
!
Lower rep, heavier weight!

1 2

3 DB Row
3 Sets | 10-12 Reps

1 2

4 BB or DB Curl
2 Sets | 15 Reps

1 2

5 BB or DB Curl
2 Sets | 6-8 Reps

Same weight as higher rep sets but VERY slow.

1 2

6 Hammer Curl
2 Sets | 20 Reps
"
Light weight, fast reps!

1 2

7 Abs #3
Ab circuits are on last page :)
 Ab Workouts 29

Always take these movements failure.

I try to circuit them three times! Abs should done after the
workout as a seperate circuit!

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