Sport
A 3-day-a-week gym programme: a practical start
Short answer
Three strength sessions a week can be a useful basis for getting stronger and building muscle mass. A clear programme that you follow regularly matters more than a complicated split you cannot keep up.
Research shows that a wide range of strength training programmes can be effective. There is no single programme that is optimal for everyone. [1]
An example, not a personal prescription
This editorial example is intended for healthy adults who have mastered the exercises. Get coaching on technique if needed. The programme itself has not been studied as a complete intervention.
| Session A | Session B | Suggested start per exercise |
|---|---|---|
| Leg press | Goblet squat | 2 working sets of 8–12 |
| Chest press | Dumbbell bench press | 2 working sets of 8–12 |
| Seated row | Lat pulldown | 2 working sets of 8–12 |
| Leg curl | Light Romanian deadlift | 2 working sets of 8–12 |
For example, alternate A–B–A and the following week B–A–B, with a rest day between sessions. Warm up and choose weights at which you control the movement. You do not have to go to complete exhaustion. Rest long enough to perform the next set well.
Make progress visible
Note the weight, reps and how the exercise felt. If the top of the rep range goes well for several sessions, consider a small increase. Adjust your training if you have pain and have persistent complaints assessed. Do not use this as a pregnancy, rehabilitation or medical training programme.
