Get RIPPED: 3 Day Workout Split Plus Cardio Routine

Get RIPPED: 3 Day Workout Split Plus Cardio Routine

A lot of the programs aimed at helping you get ripped leave off the cardio portion of the workout, this one doesn't. Check out this 3 day shred split!

Workout Description

Warmer weather got you changing your goals?

If you’re looking to get ripped, we’ve got a fantastic blueprint for you to get started with.

The program below, when paired with a slight calorie deficit (~250-500 calories below your bmr) and a balance diet plan, can help you with your fat loss goals.

The workouts themselves include a decent amount of volume to promote muscle hypertrophy. The reason for this is not only to increase calorie expenditure, but to also allow you to showcase some solid muscle when you’ve achieved your fat loss goals.

The program itself calls for you to make it to the gym 3 times a week for weight lifting sessions. On off days, you will still have some light activity to further promote recovery and also calorie expenditure.

Rest periods for this workout should be kept in the 0-90 second range. If you feel ready to take on your next set after 30 seconds go for it, but you shouldn’t take longer than 90 seconds to recover.

The weight you will want to use for each exercise will fall in the 70-85% range of your 1 rep max, and you’ll want to increase the weight you use from week to week whenever able.

Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

Day 1 – Upper
Exercise Sets Reps
1a. Push Up 3 10
1b. Pull Up 3 10
1c. Band Pull Apart 3 10
2a. Incline Bench Press 3 12, 10, 8
2b. Tricep Skull Crusher 3 12
3a. Dumbbell Row 3 12, 10, 8
3b. Dumbbell Alternating Curl 3 12, 10, 8
4. Military Press 3 12, 10, 8

Treadmill Burner HIIT:
Set treadmill speed to a challenging intensity that you are capable of performing. For 10-15 mins sprint for 10 sec intervals and rest for 20 seconds in between sprints.

Day 2 - Active Recovery

Recovery jog – low intensity for 2-3 miles.

Day 3 – Lower
Exercise Sets Reps
1a. Bodyweight Squats 3 10
1b. Bodyweight Lunges 3 10 each
1c. Jump Tucks 3 10
2. Squat 3 12, 10, 8
3. Deadlift 3 12, 10, 8
4. Leg Press 3 15

Jump Rope Circuit:
3 rounds of 5 mins with the following intervals.
1 Min - Single Hop
1 Min - Double Hop
1 Min - Right Leg
1 Min - Left Leg
1 Min - Alternating Legs
30-60 seconds rest between rounds

Day 4 - Active Recovery

Recovery walk – low intensity 2-3 miles.

Day 5 – Full Body
Exercise Sets Reps
1. Squat 3 12, 10, 8
2. Dumbbell Incline Press 3 12, 10, 8
3. Barbell Row 3 12, 10, 8
4. Dumbbell Lateral Raise 3 12, 10, 8
5. Barbell Curl 3 12, 10, 8
6. Barbell Overhead Extension 3 12, 10, 8

Rowing Machine HIIT Cardio:
30 seconds maximum effort rowing followed by 30 seconds of low effort rowing for 15-20 min duration.

Day 6 - Timed Mile

Run 1 mile as fast as possible timed.

Day 7 – Off

Take a complete rest day on day 7 from the gym and cardio. If possible, spend your time doing something active (low intensity) with family and friends.

Wrap Up

This 3 day shredding program is perfect for anyone looking to get ripped but can only make it to the gym 3 days out of the week.

For more great workouts like this one, be sure to check out our workouts database.

Give it a shot, let us know what you think, and if you have any questions, please leave us a comment in the comments section below!


Post a Comment