top of page
Fitness at Home
Training with Fit Ball

THREE DAY
weekly
ROUTINE

Below is a plan to go about for your 3 day weekly routine.

IMG_2271.PNG

PLAN A:

Day 1: Chest & Back

Day 2: Abs & Lower Body

Day 3: Arms & Shoulders

Plan A involves working out, chest & back on Day 1, abs & lower body on day 2 and arms & shoulders on day 3. For example, day 1 can be performed on Monday, day 2 can be performed on Wednesday, while day 3 can be done on Friday. Or it can be performed back to back, such as, day 1 on Monday, day 2 on Tuesday and day 3 on Wednesday. This way, you've targeted all the muscles throughout the week without neglecting any. Our tip for this routine is, do not workout the arms & shoulders the day before chest & back. This is because your arms may be too sore to use while working your chest & back. We recommend the 3 day routine provided, due to the break day(s) in-between day 1 and day 3.

Directions:

Following this 3 day program, choose any 3 days to workout through the PRO WRLD fit App. To do so, open up the app > click, Train > click classes > click the filter icon at top right corner > click body target > click chest and back > click apply filter. From there, you will see the chest and back workout classes displayed for you to preferably choose from. 

Perform the same steps with a different body target focus according to the 2 remaining workout days.

Tip:

It is recommended to use the Macro Tracker, Water Logging feature, along with Outdoor Run, to get the most out of your fitness journey.

PLAN B:

Day 1: HIIT (or any other fully body workout such as, EMOM, Tabata, Barre, Calisthenics, Circuit training, kickboxing)
(Break 2x)

Day 2: Rest

Day 3: Upper Body

Day 4: Lower Body

Plan B involves working out full body, upper body and lower body on separate days. Rest day in-between fully body and upper body. More rest days may be taken in-between if needed. For example, a full body class, such as, HIIT, can be performed on Monday, while the upper body class can be performed on Wednesday or later in the week depending on the number rest days you decide to take in-between both workout days.

Directions:

Follow the 3 day workout routine through the PRO WRLD fit App. To do so, open up the app > click, Train > click classes > click the filter icon at top right corner > click class type > click HIIT (or other class type, such as Tabata, Kickboxing, Circuit etc.) > click apply filter. From there, you will see all workout classes displayed to your likings for you to preferably choose from.

Perform the same steps with a different body target focus according to the 2 remaining workout days.

Tip:

It is recommended to use the Macro Tracker, Water Logging feature, along with Outdoor Run, to get the most out of your fitness journey.

Looking to up the intensity of your workout classes? Click here!
Interested in downloading the PRO WRLD fit app? Click here!