How Guys Training Only 3 Times Per Week Can Turbocharge Their Muscle Growth

How Guys Training Only 3 Times Per Week Can Turbocharge Their Muscle Growth

There might come a time when you simply can’t go to the gym more than 1-3 times a week.

It might because you are going through exams in your school or maby you are working 12 hour shifts every day.

This does not mean that you can’t build muscle, far from it.

I am Charlie one of guys working here at BroScience and there has come a time in my life were I can only workout 1-3 times per week.

I’ve found a way were you can still keep gaining muscle and improving.

In this article we’ll discuss how guys training only 3 times per week can turbocharge their muscle growth.

Smart Training

When we only have 3 workout sessions per week there is no time to do any stupid exercises or workouts.

I recommend planning your workouts strategically.

This means you should ditch most of those isolation exercises that deliver little results.

I recommend going for a split were you train like this:

Workout 1 : Chest and arms

Example routine:

  • Bench press 5×5
  • Incline dumbell bench press 4 sets 8 reps
  • Dips 4 sets till failure
  • Supersetting Skull crushers and bicep curls for 5 sets till failure
  • Cardio(optional) – 20 minutes HIIT

This workout will take no longer than 1 hour and is super effective, consisting of 3 compound chest exercises were you target your chest, shoulders and arms.

A little isolation work at the end because we all want to have big and juicy arms, right?

Workout 2 : Back and shoulders

  • Deadlifts 5×5
  • Pullups 4 sets till failure
  • Barbell back rows 4 sets 10 reps
  • Reverse flys in a machine 4-sets 10 reps
  • Shoulder dumbell press : 5 sets 8 reps

This workout is grueling, and will work your back well. As you can see we are not wasting any time in doing ineffective exercises.

A little shoulder work at the end will keep your deltoids growing

Workout 3: Legs

  • Squats 5×5
  • Lunges while holding dumbbells 4 sets till failure (aim to get at least 10 reps on each leg)
  • Leg extension 4 sets til failure
  • Standing calf raises 5 sets till failure

You should be exhausted if you perform this workout with intensity.

This is the workout routine I’d recommend for those training only 3 times per week.

You will definitely be able to build up some good mass while doing this routine.


What About The Diet?

This is were most guys fail.

They are able to stay on their diet the days they train but on the days they don’t train their diet goes down the drain.

Aim for eating every 3 hours with your meals consisting of protein(preferably meats), good carbs(sweet potatoes, oats, brown rice) and healthy fats.

Obviously you can lower your overall carb intake the days you are not training.

The trick is to eat enough, don’t miss a meal.

A trick that I use is putting alarms in my phone which goes off every 3 hours, to remind me to eat.

I tend to forget to eat and before I know there have been 5 hours since my last meal.

If you keep your diet like this your body will get a steady stream of nutrients that support muscle growth.

Do I Need Supplements?

Personally I like taking a few supplements especially when training like this.

These include whey protein powder, you can drink that right after training to prevent that your body goes in a catabolic state.

Testosterone booster, keeping testosterone levels high is essential for muscle growth.

Since testosterone is the male hormone responsible for muscle growth, fat loss and makes you recover faster it is important to keep those levels high.

By taking a testosterone booster you increase your natural testosterone production and with more testosterone you are able to build more muscle.

See our complete guide on the best testosterone boosters here.


Cardio is good.

If you have the time try to get at least one session of a 20 minute HIIT cardio workout.

I like doing this after chest days, because you will have more energy after a chest day compared to legs and back.

This will keep you from getting fat and increases your metabolism.

So there you have it guys, these are the tactics I personally use to turbocharge my muscle growth when training only 3 times per week.

I’m out,


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