3-Day Gym Workout Plan 2025

Day 1 – Full Body A

1. Barbell Squats – 3x8-12
2. Barbell Bench Press – 3x8-12
3. Wide-Grip Pull-Ups [assisted if needed] – 3x6-10
4. Plank for Core – 3x30-60 sec
5. Standing Dumbbell Shoulder Press – 3x8-12

Day 2 – Full Body B

1. Goblet Squats with Dumbbell - 3x10-12
2. Incline Dumbbell Bench Press – 3x8-12
3. Seated Cable Row – 3x8-12
4. Leg Press - 3x10-15
5. Medicine Ball Sit-Ups – 3x15-20

Day 3 – Full Body C

1. Barbell Deadlift – 3x6-8
2. Dips on Parallel Bars [assisted if needed] – 3x6-10
3. Inverted Rows with Barbell – 3x8-12
4. Cycling or Rowing Machine – 10–15 min at a moderate pace
5. Side Plank – 3x30 sec each side

Tips and instructions

• Warm-up : Start each workout with 5-10 minutes at an easy pace on a rowing machine, treadmill, or bike.
  
• Stretches : Do dynamic stretching exercises before and static stretching exercises after your workout.
  

Progression

• Gradually increase the difficulty if you feel the exercises are getting too easy. Use the principle of progressive overload (for example, add weight every 1–2 weeks).
  

Additional notes

• Rest days : Take at least one rest day between each workout to allow your muscles to recover.
  
• Technique is the most important thing : Always focus on proper technique and avoid excessive weight to prevent injury.
  
• Nutrition : Strength training requires adequate protein and calorie intake to support muscle growth.
  

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