Best 3 Day per week workout

A three-day-per-week workout plan can effectively balance fitness with other life commitments while focusing on aesthetics, performance, and longevity. Here's a recommended approach, inspired by Andy Galpin on the Huberman Lab:

1. Day 1: Strength Training

   • Focus on multi-joint exercises such as squats, deadlifts, or bench presses.
   • Aim for 5 to 10 repetitions per set to mix strength and hypertrophy.
   • Target the whole body to ensure all muscle groups are engaged.

2. Day 2: Long-Duration Activities

   • Engage in longer, restorative cardio activities like swimming, cycling, or jogging.
   • Adjust the intensity based on your energy levels; go harder if you feel good or ease off if you're still recovering.

3. Day 3: Muscular Endurance/Body Weight

   • Shift to a higher repetition range (11 to 30 reps) focusing on endurance.
   • Incorporate exercises like yoga, pilates, or bodyweight workouts.
   • Focus on movements that induce muscle burn but with minimal or no external weights.

This routine ensures a holistic engagement of different muscle groups and movement patterns throughout the week, enabling you to maintain a balance between strength, endurance, and recovery 1 2.

Additionally, it's crucial to integrate regular physical activity throughout the week, such as walking or light cardio, to complement these structured workout sessions 2. Adjust your routine to fit your schedule, which allows flexibility in maintaining consistency despite day-to-day variability in availability 3.