Get Fit in 3 Days a Week – My Simple & Effective Workout Routine

How I’d Structure My Week If I Trained 3 Days a Week

If you’ve never exercised before or if you’ve fallen off track and want some inspiration for how a three-day workout week could look — welcome! 💪

I know that not everyone can train 5, 6, or 7 times a week due to different life situations — and that’s totally normal and understandable. The good news is that training three times a week can absolutely get you in great shape, help you build consistency, and even make you fall in love with exercise again. And the best part — you don’t have to starve yourself or go on any extreme diet. Fitness should be something sustainable, not a punishment.

My 3-Day Training Plan

Here’s how I would structure the week:

• Tuesday – Full Body Strength Training

• Thursday – Full Body Strength Training

• Sunday – Zone 2 Running Session

The reason for two strength sessions and one running session is simple: strength training supports your running, prevents injuries, and keeps your body strong. It’s also more efficient than cardio if you want to lose fat — your body keeps burning calories long after your workout. On the other hand, too much cardio without strength work can lead to muscle loss, and that’s not what most people want.

Full Body Strength Workouts

A lot of people think they need to train one or two muscle groups per day, but in reality, you can hit your entire body in under an hour if you train with focus and intensity. The key is to stay off your phone and stay locked in.

Here’s a simple and effective full-body routine:

• Warm-up: 5–10 minutes (dynamic movements or light cardio)

• Squats (legs)

• RDLs or Hamstring Curls (legs)

• Bent Over Rows (back)

• Pull-ups (use assistance if you’re new)

• Military Press (shoulders)

• Kneeling Cable Crunches (core)

• Push-ups (to failure; do them on your knees if needed)

Do 2–3 sets of each exercise, going close to failure. If you can do 12 reps and the last one feels as easy as the first, you need more weight or resistance.

Sunday – Zone 2 Running

Your running session should be done at about 60–70% of your max heart rate — that’s what’s known as Zone 2 training. If you’re new to running, start with around 30 minutes and add 5–10 minutes each week. Make sure to do a short dynamic warm-up before running (I’ll embed a video example).

Zone 2 running helps you build your aerobic base, meaning your body becomes more efficient at using oxygen. You’ll be able to run longer, recover faster, and keep your heart healthy — all without putting too much strain on your body.

Daily Movement

On your non-training days, aim for 7,000–10,000 steps per day. Walking is one of the most underrated forms of exercise — it’s gentle, it burns calories, and it’s great for mental health too.

Example of What to Eat

As I said, the goal isn’t to starve yourself. You can eat well, feel full, and still make progress. Here’s an example of what my meals look like (for context, I’m 184 cm tall and weigh around 83–84 kg):

Breakfast: 2 pieces of fruit — or if I train around lunch, 200 g of Greek yogurt with sliced banana or blueberries and a drizzle of honey.

Lunch: 150 g minced beef, 100 g rice, paprika, onion, mushrooms, and crème fraîche mixed with paprika and chili spices.

Dinner: Minced beef, 4–5 eggs, avocado, banana, and some real bread (avoid the ones with 100+ ingredients and added sugar).

Evening Snack: Greek yogurt with banana/blueberries and honey.

These meals keep me full, energized, and balanced — without blood sugar spikes or crashes.

Don’t Forget Sleep

The one thing most people underestimate is sleep. Make it non-negotiable to get at least 7 hours per night. Sometimes life happens, but this should be your baseline. Sleep improves recovery, performance, energy, and overall health — it’s truly your best training partner.