I wrote this workout program for a 3 day a week split at the gym for anyone who wants to get more muscles and lose body fat in 3 months. They want to get back in shape spending only 3 days at the gym. I would like to know your opinions of this program. Is it really the ultimate?

Jeremy’s Ultimate Get in Shape Workout Plan

Alternate week by week

Day 1

Squats 4 sets

Wide Grip Pull Ups 4 Sets

Bent Over Barbell Rows 4 Sets

*Wide Grip Cable Row 4 Sets

Cardio 20-40 minutes


Day 2

Dead Lifts 4 Sets

Shoulder Barbell Press 4 Sets

Barbell Shrugs 6 Sets

*Calf Raises 6 Sets

Cardio 20-40 minutes


Day 3

Squats 4 Sets

Flat Bench Press 4 Sets

Incline Bench Press 4 Sets

*Cable Fly 4 Sets

Cardio 20-40 minutes





Day 1

Squats 4 Sets

Close Grip Pull Ups 4 Sets

Bent Over Barbell Rows 4 Sets

*Close Grip Cable Row 4 Sets

Cardio 20-40 minutes


Day 2

Dead Lifts 4 Sets

Arnold Press 4 Sets

Barbell Shrugs 6 Sets

*Calf Raises 6 Sets

Cardio 20-40 minutes


Day 3

Squats 4 Sets

Flat Bench Dumbbell Press 4 Sets

Incline Bench Dumbbell Press 4 Sets

*Dumbbell Fly 4 Sets

Cardio 20-40 minutes




* Should be done, but if time is limited, can be skipped

You must squat to parallel 2 days a week, and deadlift 1 day a week. After 2 months you will be transformed. If you go to the gym 4 days a week, just repeat Day 1 on Day 4. I suggest not squatting more than twice a week and not deadlifting more than once a week.

Reps should be 10,8,8,6 or 10,8,6,6. On 6 sets it can be 10,10,8,8,6,6 or 10,10,8,6,6,6. Lift only enough to make your last rep the absolute last you can do. Not any more, not any less. This is called lifting to failure, and is extremely important for muscle growth. If all you can do is lift the bar for 10 reps, then that is fine. Each week, you want to try and increase the weight slightly, even if only by 2.5 pounds.

Those set/rep ranges seem like overkill for someone who "wants to get back in shape spending only 3 days at the gym" as you put it. I like that you have squats or deadlifts everyday, but it seems like a strange split to me. Kind of a hybrid. Is this something you've done personally? I'm curious to hear any results. I'd probably steer new lifters (like myself) towards a 3 day full-body HST workout or a standard 3 day split (chest/tris, back/bis, legs/shoulders) something along those lines. Just my opinion though and I'm sure I have much to learn.

Thank you. I appreciate the input.

I found HST too exhausting. So I thought I would make a program to only include just the necessary exercises. In my program, every single inch of the body is covered, while keeping it short and straight to the point. But I have been trying this myself. This is made for someone who already knows how to workout, but has never really followed a proper program.

The split here is basically, Chest, Shoulders/traps, and Back 3 day splits with only compound excercises.