Welcome to WorkoutPlanPro.com! If you're a man looking to step up your fitness game, you're in the right place. Our 3-Day workout plan is designed to help you build muscle, increase strength, and improve your overall fitness. From beginner to advanced, this plan has something for everyone.
Note: Always consult with a fitness professional before starting a new workout program.
Start your week strong by focusing on your chest and triceps. These muscle groups are crucial for pushing movements and overall upper body strength.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Push-Ups | 3 | 12-15 reps | Keep your body in a straight line from head to heels. Lower your body until your chest almost touches the ground, then push back up. |
| Bench Press | 4 | 8-10 reps | Lie on a bench with your feet flat on the floor. Lower the barbell to your chest and push it back up to full extension. |
| Tricep Dips | 3 | 10-12 reps | Hold onto parallel bars, lower your body until your upper arms are parallel to the ground, and then push back up. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedDay 2 is all about your core and getting your heart rate up. A strong core supports almost every other exercise you do, and cardio is essential for overall health.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Plank | 3 | 30-60 seconds | Keep your body in a straight line from head to heels. Hold this position for the specified time. |
| Mountain Climbers | 3 | 20 reps (each leg) | Start in a plank position. Bring one knee towards your chest and then switch, like you’re climbing a mountain. |
| Jumping Jacks | 3 | 30-40 reps | Start with your feet together and hands at your sides. Jump while spreading your arms and legs, then return to the starting position. |
On Day 3, we focus on legs and shoulders to round off a balanced week of workouts. Your legs contain some of the largest muscles in the body, and strong shoulders are essential for lifting heavy.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Squats | 4 | 12-15 reps | Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, then push back up. |
| Lunges | 3 | 10 reps (each leg) | Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up and repeat with the other leg. |
| Shoulder Press | 3 | 8-10 reps | Sit or stand, press a dumbbell in each hand from shoulder height to overhead, then lower them back down. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedThis 3-Day workout plan for men is a great way to build muscle, increase strength, and improve your overall fitness. Remember to consult with a fitness professional before starting any new workout regimen.
If you're looking for a more customized workout plan tailored to your specific needs, consider upgrading to our Pro plan. Workout smarter, not harder, with WorkoutPlanPro.com!