Total Body Workout Routine | 3day Workout Routine
 This free workout routine is short and sweet. It is a simple, effective, and efficient way to improve your physical fitness and appearance as a college student. It is one of the major building blocks needed to help you achieve your goal(s).
It only takes about 60 to 90 minutes and is performed 3 times a week. We strongly recommend that you do it on Monday, Wednesday, and Friday so you have Tuesday, Thursday, and your weekends free. This schedule allows for at least one day of rest between each intense workout to allow your body to fully recover, and to minimize interference with your academic and social commitments. This makes sticking to the routine very manageable.
The Bright ‘N Fit bodybuilding workout routine includes compound exercises (squats, deadlifts, presses, and rows). These exercises work multiple muscles in your body synergistically, allowing you to get through your workout as efficiently as possible. These exercises also allow you to lift heavy weights, making you stronger, more powerful, and defined. Each day will include a compound exercise that strengthens all of the muscles in your legs, one that hits the muscles of your chest, shoulders, and triceps, and one that works your back muscles and biceps.
While most of the compound movements (squats, deadlifts, overhead presses, and rows) really work your abdominal muscles as stabilizers, each workout also includes an abdominal exercise and a short, intense cardiovascular exercise following the strength exercises.
Fight the common temptation to add supplementary arm exercises such as curls. In our opinion, these exercises are unnecessary and can prevent you from making progress in the major movements because they will over-train the muscles in your arms. You will see tremendous results in your entire body (especially your arms) by sticking with the 3day workout routine as written.
As a college student, you will feel and look better while having plenty of time for classes, studying, and socializing.
All of the necessary equipment should be found at your campus gym or local fitness center. There is absolutely no need for fancy equipment or machines, just the basics. You will need a Power Rack, Barbells, Plates, Dumbbells, a Flat Bench, an Incline Bench or an Adjustable Bench, and Cardio Equipment (Elliptical, Treadmill, Stationary Bike, etc).
We recommend that you have a jump rope, as it is the preferred method for your cardiovascular exercise. It can be purchased at a local sporting goods store such as Dick’s or online for a relatively cheap price. Click here for instructions on how to select the right jump rope for you.
Bright ‘N Fit strongly recommends that you keep a training log for our . It is a very simple and quick way to keep track of your progress. Your progress is determined by whether or not you are adding weight to the bar for each exercise every week. If you are getting stronger (in other words, increasing the weight used for each exercise every week), then you know you are making great progress.
During each workout, write down the performed exercises, the weight that was used for each exercise, and the number of sets and reps that you successfully completed with that weight (with perfect form, of course).
The Bright 'N Fit Warm-up |
Warming-up is extremely important because it mentally and physically prepares you for the upcoming strenuous workout. It focuses your mind, gets the blood flowing throughout your body, increases the internal temperature in your body and loosens your joints to help prevent injury.
Contrary to what you may have been told, Bright ‘N Fit recommends that you do not perform static stretches to warm-up, but rather mobile and dynamic exercises.
The prescribed number of sets is written first, and the prescribed number of reps follows (sets X reps). Follow this warm-up procedure EXACTLY as written before EVERY workout:
1. Choose one (Light): Jogging, Cycling, or Jump Roping for 5 minutes.
2. Full Toe Touches - 2 X 10
3. Arm Circles – 2 X 10 (each arm)
4. Leg Circles – 2 X 6 (each leg)
5. Stationary Lunges + Twist – 2 X 5 (each leg)
6. Wrist circles - 2 X 6 (each wrist)
7. Groin Thrusts – 2 X 5
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The Bright 'N Fit Full Body Workout Routine |
Be sure to start light. Bright ‘N Fit stresses the importance of technique as it is one of the major contributors to your success and can prevent injuries. Practice each movement with an empty barbell until you have mastered the technique.
Before each exercise, do 1 set of 5 reps with an empty barbell or light dumbbells to emphasize technique before performing your working sets with weight on the bar.
Select a weight that you can manage for all of the prescribed numbers of sets and reps with perfect form. Once you have selected the weight for each exercise, keep the same weight for all of the required sets and reps.
Use the same weight until you can successfully complete all of the sets and reps with flawless form. Then, strive to add 5 total pounds to the bar to each exercise every week. This weekly increase in weight will make you stronger.
Lower the weight under control, and then lift the weight as fast and powerfully as possible, without compromising form. Remember: correct technique is essential for making progress and avoiding injuries.
The prescribed number of sets is written first, and the prescribed number of reps follows (sets X reps).
After warming up, complete all 8 sets of 3 reps for exercise “A” before proceeding to exercises “B1” and “B2.”
Then, perform exercises “B1” and “B2” as supersets. First complete one set of exercise “B1” for 6 reps, and then perform exercise “B2” for 6 reps, alternating until you have completed all 4 sets of 6 reps for each exercise.
Proceed to complete the prescribed number of sets and reps for exercise “C,” before moving on to exercise “D.” Follow the workout EXACTLY as written to achieve the best results.
A. Full Back Squat – 8 X 3 (Rest 2-3 minutes between sets)
B1. Flat Barbell Bench Press – 4 X 6 (Rest 1-2 minutes between sets)
B2. Chin-up or Pull-up – 4 X 6 (Rest 1-2 minutes between sets)
C. Swiss Ball Crunch – 3 X 12-15 (Rest 1-2 minutes between sets)
D. (Cardio) Tabata Method – Choose one: Jump Roping, Sprinting, or Cycling
Tabata Method is an extremely effective cardiovascular workout that requires you to perform your chosen exercise with as many reps (maximum speed) as possible for 20 seconds, and then take 10 seconds of rest, alternating for a total of 4 minutes or 8 rounds. Click here for additional information and an explanation of how the Tabata Method will improve your fitness. When 4 minutes becomes too easy, add rounds as needed. We highly recommend that you choose Jump Roping for the Tabata Method, but Sprinting or Cycling will work too.
A. Full Front Squat – 8 X 3 (Rest 2-3 minutes between sets)
B1. Incline Dumbbell Bench Press (palms facing each other) – 4 X 6 (Rest 1-2 minutes between sets)
B2. Bent-Over Barbell Row – 4 X 6 (Rest 1-2 minutes between sets)
C. Hanging Leg Raise – 3 X 8-10 (Rest 1-2 minutes between sets)
D. (Cardio) Tabata Method – Choose one: Jump Roping, Sprinting, or Cycling
A. Conventional Deadlift or Sumo-style Deadlift – 8 X 3 (Rest 2-3 minutes between sets)
B1. Standing Barbell Overhead Press – 4 X 6 (Rest 1-2 minutes between sets)
B2. Seated Row – 4 X 6 (Rest 1-2 minutes between sets)
C. Bicycle Crunch or V-Up – 3 X 12-20 (each side) (Rest 1-2 minutes between sets)
D. (Cardio) Tabata Method – Choose one: Jump Roping, Sprinting, or Cycling
Disclaimer: There are risks associated with any physical regime. When you use the information provided on this site you do so at your own risk, and Bright 'N Fit and its founders are not responsible for any losses or damages of any kind.
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