3 Day Workout Routine – Big, Brutal and Bold

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This is a 3 day workout routine variation for my popular big, brutal, and bold system. You can find the four and five day workouts here:

Here is a sample 3 day workout routine split:

  • Day 1 – Chest and Arms
  • Day 2 – Off
  • Day 3 – Back and Shoulders
  • Day 4 – Off
  • Day 5 – Legs
  • Day 6 – Off
  • Day 7 – Off

Each big, brutal, and bold session attacks muscle groups using the following approaches;

  • Heavy Work – 2 sets of 4 to 6 reps with a focus on the big compound movements.
  • Moderate Work – 2 sets of 8 to 12 reps with a focus on less taxing compound or machine exercises.
  • Light Work – 2 sets of 12 to 15 reps with a focus on isolation or machine movements.

While you are training only three days per week, each workout is fairly intense. Here are some tweaks you can make if you prefer:

Volume. If daily volume is too much, you can either cut exercises with 3-4 sets each down to two, or chop out a big and/or brutal exercise. If you chop an exercise, keep in mind that you don’t need to perform the same exercises each week. You can alternate between two movements week in and week out.

For example, let’s look at the chest and arms workout day. You have two big exercises… incline dumbbell bench and guillotine press. You decide that the daily volume is too much. Instead of performing each of these on chest day, you alternate. One week you perform two sets of inclines, and the next week two sets of guillotines.

Deadlifts. What if you want to deadlift? Instead of performing barbell rows each week, alternate between barbell rows during the first week and deadlifts the second week.

 Chest and Arms
3 Day Workout Routine
Exercise Sets Reps
 Bold – Bench Press  2  6+
 Big – Incline Dumbbell Bench Press  2  10+
 Big – Guillotine Press  2  10+
 Brutal – Low Cable Crossovers  3  15
 Brutal – Machine Chest Press  3  15
 Burn – Push Ups or Pec Dec  1  50
 Big – EZ Bar Cable Triceps Extensions  2  10+
 Brutal – Lying Dumbbell Triceps Extensions  3  15
 Burn – Close Grip Bench Press  1  50
 Big – Reverse Lat Pull Downs  2  10+
 Brutal – EZ Bar Curls  3  15
 Burn – Alternating Dumbbell Hammer Curls  1  50
 Back and Shoulders
3 Day Workout Routine
Exercise Sets Reps
 Bold – Barbell Rows  2  6+
 Bold – Overhead Press  2  6+
 Big – Dumbbell Rows  2  10+
 Big – Seated Alternating Dumbbell Press  2  10+
 Big – Seated Cable Rows  2  10+
 Big – Machine Shoulder Press  2  10+
 Brutal – Lat Pull Downs  4  15
 Brutal – Upright Rows  4  15
Power Shrugs  2  15
 Burn – Pull Ups, Inverted Rows or Assisted Pull Ups  1  50
 Burn – Alternating Dumbbell Hammer Curls  1  50
 Legs
3 Day Workout Routine
Exercise Sets Reps
 Bold – Squats  2  6+
 Big – Leg Press  2  10+
 Big – Dumbbell Stiff Leg Deadlifts  2  10+
 Big – Hack Squats  2  10+
 Big – Reverse Hack Squats  2  10+
 Brutal – Lunges  3  15
 Brutal – Leg Curls  3  15
 Brutal – Leg Extensions  3  15
 Ab Wheel Roll Outs  2-3  10-20
 Calves Exercise (Optional)  2-3  15
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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.