Three day workout plans are usually meant to be for the beginner or intermediate fitness trainer that does not have time to spend two hours in the gym to improve their physique. Working out three days per week is usually just enough for neuromuscular development and you will rarely see a massive difference in body composition unless you incorporate high intensity interval training or other more advanced exercises like clean and jerk, deadlifts, etc.
These exercises help release hormones that help your body produce a response to start burning fat and carbohydrate stores well after a workout has been completed.
Rest
Resting after each workout is crucial for muscle recovery. This allows your body a chance to repair itself with protein and carbohydrates immediately after a workout. This time also gives your neurons a chance to adapt and learn from the actions. Typical resting periods are between 24-72 hours depending on the extent of the muscle damage.Intensity
Intensity of each workout should be almost at the maximum to ensure the complete effect of the workout.Three Day Fitness Routines
| Purpose | Type | Level | Author |
| Hip Flexors | Muscle Specific | Advanced | Rod Ferris CPT CPAFLA B.A. |
| Big Arms | Muscle Specific | Advanced | Rod Ferris BA, CPT (YMCA, ACE) CFC, CPAFLA |
| Core Strength | Muscle Specific | Advanced | Rod Ferris B.A. CPT(YMCA, ACE), CFC, CPAFLA |
| At Home Training | Home | Muscular Definition | Advanced | Rod Ferris |
 Hockey Strength and Weight Loss with Endurance |
Muscular Definition | Advanced | Daniel Hart |
| Pre-Season Soccer (Football) Program | Sport Specific | Advanced | Rod Ferris B.A. CPT(YMCA, ACE) CPAFLA |
| Off Season Cycling Strength Training Routine | Sport Specific | Advanced | Pete Simon |
| Chest | Muscle Specific | Beginner | Rod Ferris B.A. CPT |
| Back, Rhomboids, Latissimus Dorsi | Muscle Specific | Beginner | Rod Ferris |
| Inner Thigh | Muscle Specific | Beginner | Rod Ferris B.A. CPT, CPAFLA |
| Lower Back | Erector Spinae | Muscle Specific | Beginner | Rod Ferris |
| Beginner Strength Training Program | Muscular Definition | Beginner | Rod Ferris B.A. CPT(YMCA, ACE), CPAFLA |
| Increase Physical Fitness | Muscular Definition | Beginner | Dennis |
| Fitness | Muscular Definition | Beginner | Lee-Anne Moore B.SC. (hons) KINE |
| Postpartum fitness | Muscular Definition | Beginner | Katie Dyck BMR(PT), Pre/Postnatal Fitness certified |
| Weight/Fat Loss | Muscular Definition | Beginner | Jermaine |
| Beginner Golf Workout | Sport Specific | Beginner | J.Matthews |
| In-Season Soccer | Sport Specific | Beginner | Sarah Derksen |
| 3 Day Split Routine for Strength | Strength | Beginner | Matt Schmitz C.S.C.S. |
| Obliques | Muscle Specific | Intermediate | Rod Ferris |
| Calf / Gastrocnemius | Muscle Specific | Intermediate | Rod Ferris |
| Rotator Cuff | Muscle Specific | Intermediate | Rod Ferris |
| Hamstring | Biceps Femoris | Muscle Specific | Intermediate | Rod Ferris B.A. CPT CPAFLA |
| Serratus Anterior | Muscle Specific | Intermediate | Rod Ferris B.A. CPT CPAFLA |
| A circuit training program for muscular definition and fat burn. | Muscular Definition | Intermediate | Rod Ferris B.A. CPT(YMCA, ACE), CPAFLA |
| Overall Strengthing Program | Muscular Definition | Intermediate | JAMES WILSON |
| muscular definition | Muscular Definition | Intermediate | Matt Schmitz C.S.C.S. |
| Vacation Workout | Muscular Definition | Intermediate | Matt Schmitz C.S.C.S. |
| Upper Body / Lower Body Circuit Program | Muscular Definition | Intermediate | Matt Schmitz C.S.C.S. |
| Get Ripped | Muscular Definition | Intermediate | Dylan |
| late season rugby training | Sport Specific | Intermediate | d anderson |
| Golf Workout / Exercise Program | Sport Specific | Intermediate | Rod Ferris B.A. CPT(YMCA, ACE), CPAFLA |
| Inseason Rugby programme | Sport Specific | Intermediate | Keri Brown |
| Pres Season Indoor Soccer | Sport Specific | Intermediate | Phil Heist Certified NCCP Coach |
These fitness programs have been approved by Myfit because they are of the highest quality.