# Intense 3 Day Men's Workout Routine To Get Strong And Ripped Gym is the place where nobody will judge you as long as you work hard. A lot of people come into the gym to get better at their main sport. Besides, it's also very common to see **Gymaholics**; people who will spend hours in the gym several times a week, in order to improve. We decided to prepare you the **intense 3 day men's workout routine** in order to get ripped! We all have busy schedules, you will never have the time to train, **you make time to work out.** In order to do this, you'll have to organize your schedule, so you can always work out, whether it's 3 days or 5 days a week. So we prepared you this intense workout routine, so it can fit into your schedule. ![Men’s workout routine](//cdn.gymaholic.co/articles/workouts/13-intense-men-routine/1-intense-men-workout-routine.jpg "Men’s workout routine") ## What does an intense workout program means? It means that we will do multiple exercise in a row (supersets), decrease the rest time between each set while including a wide range of exercises. By applying these principles, we will be able to work several muscle groups in one workout. Therefore, you will build your entire body to get that aesthetic look, increase the number of calories burned, improve our cardiovascular system and decrease the time spent in the gym. ## Weight training and cardio training for men If you're a beginner, you must first understand these workout principles. During this **intense 3 days men's workout routine**, we will put an emphasis on compound exercises in order to get big and burn fat.
This **men's workout plan** is composed of 3 days of training: - 3 days of intense workout training - 1 of these days will include HIIT (High Intensity Interval Training) ## Train with moderate weights and heavy weights During the **5 days men's workout routine,** we've learned that lifting moderate/heavy is necessary to get a good shape and muscle definition. But lifting heavy doesn't mean that you should do half reps. When you perform an exercise, you should go through all the range of motion in order to stimulate more muscle fibers. ## Men must aim for 8-15 reps to get ripped Now you know that if you want to get lean, you will have to build muscle while having low body fat. In order to achieve this, you will have to aim for 8-15 reps for most muscle groups. This does not mean other rep ranges don’t work, but it allows us to keep things simple and effective. Research has shown that if you struggle to achieve these rep ranges, that’s how you will get ripped. During this workout, we will vary the rep ranges depending on the exercises in order to change things up a bit! Make sure to perform each exercise with a good form and a full range of motion. You should struggle at the end of each given rep ranges (with good form), if it feels too light or too heavy adjust the weight accordingly. ## Rest time between each set and exercise If you want to **get ripped** your body will need to recover between each set and exercise. The less you rest, the more calories you burn. But if you only rest for 20 seconds, you will not get as much performance as if you would have rest 90 seconds. So we will rest between 1 minute between each set and 1:30 minutes between exercises. ## Intense Men's Workout Routine This **intense men's workout plan** provides you **3 days of lifting trainings with 1 day including a HIIT session**. Don't hesitate to make changes to this **intense men's workout routine** if you want to. However, keep in mind the principles we mentioned earlier: rep range, rest period, type of exercises... ## A Few Words On Supersets A superset is when you do two or multiple exercises in a row. During this **3 days intense men's workout routine,** it will happen a lot and will be assigned to numbers such as: *S1* for the superset #1 and *S2* for the superset #2. If two exercises start with *S1* for example, they must be performed in a row.

Monday: Chest & Back
- S1 Warmup Barbell Bench Press: 2 sets x 15-20 reps | 1 min rest
- S1 Warmup Barbell Deadlift: 2 sets x 15-20 reps | 1 min rest
- S2 Barbell Bench Press: 4 sets x 8-12 reps
- S2 Barbell Deadlift: 4 sets x 8-12 reps | 1:30 min rest
- S3 (Assisted) Dips: 4 sets x 8 to 12 reps
- S3 (Assisted) Wide Grip Pull Up: 4 sets x 8-12 reps | 1:30 min rest
- S4 Dumbbell Flys 4 sets x 8-15 reps
- S4 T-Bar Row 4 sets x 8-12 reps | 1:30 min rest
- S4 Push Up: 4 sets x 8-12 reps
- S4 Dumbbell Row: 4 sets x 8-12 reps | 1:30 min rest
Wednesday: Shoulders & Core & HIIT
- Warmup Overhead Press: 2 sets x 15-20 reps | 1 min rest
- Overhead Press: 5 sets x 8-12 reps | 1:15 min rest
- S2 Arnold Dumbbell Press: 4 sets x 8-12 reps
- S2 Dumbbell Rear Lateral Raise: 4 sets x 8-12 reps | 1:15 min rest
- Warmup Crunches: 2 sets x 15-20 reps | 45 sec rest
- S3 Crunches: 4 sets x 8-12 reps
- S3 Romain Chair Leg Raise: 4 sets x failure | 1 min
- Oblique Crunches: 3 sets x 12-15 reps | 45 sec
- HIIT Cardio - Treadmill / Bike: 10 rounds - 20 seconds of work - 40 seconds of recovery

Here's a 3-day training plan you can easily follow in our Gymaholic Training App: {className:Plan,id:22929}

Friday: Legs & Calves
- Warmup Barbell Squat: 2 sets x 15-20 reps | 1 min
- Barbell Squat: 5 sets x 10-15 reps | 1:30 min
- Incline Leg Press: 5 sets x 10-15 reps | 1:15 min
- Lunges: 5 sets x 10-15 reps | 1:15 min
- S1 Leg Extensions: 5 sets x 15-20 reps
- S1 Lying Leg Curls: 5 sets x 15-20 reps | 1:15 min
- S2 Standing Calf Raises 5 sets x 10-15 reps
- S2 Seated Calf Raises: 5 sets x 10-15 reps | 1:15 min

## How should I do this workout program for? Do this workout routine 8 weeks to see significant result, they can start switching things up with our [other training plans.](https://www.gymaholic.co/articles/men-strong-workout-and-meal-plan)

Monday: Chest & Back

Wednesday: Shoulders & Core & HIIT

Friday: Legs & Calves