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Get Swole: 3 Day Bodybuilding Workout Routine

This split focuses on the basics of barbell and dumbbell training without using a lot of frivolous exercises that most people don’t need. The way the program works is that you push yourself to add 5 more pounds to the bar every session. Do the weight until you hit all of your sets and reps and then add 5 pounds next week.

Focus on getting good contractions and controlling your reps.

A sample workout schedule would look like this:

  • Monday – Workout A
  • Tuesday – OFF
  • Wednesday – Workout B
  • Thursday – OFF
  • Friday – Workout C
  • Saturday – OFF
  • Sunday – OFF

This program is meant to be run at least 12 weeks.

Workout A
Exercise Sets Reps
Paused Dumbbell Bench 4 12
Paused Barbell Incline Bench 4 12
Incline Dumbbell Flyes 3 15
Weighted Dips 3 15
Planks 3 AMAP*
Pull Ups 3 AMAP
Dumbbell Curls 3 AMAP
Tricep Extensions 3 AMAP


Workout B
Exercise Sets Reps
Deadlifts 4 12
Arnold Press 4 12
Power Shrugs 4 15
Bent Over Barbell Rows 4 12
Wide Grip Seated Rows 4 15
Side Bends 3 AMAP
Concentration Curls 3 AMAP
Barbell Curl 3 AMAP


Workout C
Exercise Sets Reps
Squats 4 12
Goblet Squats 4 12
Leg Extensions 3 15
Leg Curls 3 15
Walking Lunges 2 20
Close Grip Bench Press 3 20
Dumbbell Hammer Curls 3 AMAP
Decline Weighted Situps 3 AMAP


* – On Planks: AMAP means to hold the plank position for as long as possible

This is a hell of a routine and is intended to completely obliterate your body. You are going to be sore and will see results if you stick with this program.


Questions and comments below!

17 thoughts on “Get Swole: 3 Day Bodybuilding Workout Routine

    1. AMAP stands for As many as possible.. so pick a weight generally you can do 12-15 and you rip out as many as you can.. cheat a little if you need to. Go until failure basically 🙂


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