The 333 Program The Three Day Exercise Routine for Busy People


Day 5 of the Workout Challenge for Busy People / HIIT + Butt and Thigh Workout

Video taken from the channel: FitnessBlender


The Three-Day Workout Routine

Video taken from the channel: Bowflex


Day 3: HIIT Cardio & Abs Fitness Blender’s 5 Day Workout Challenge to Burn Fat & Build Lean Muscle

Video taken from the channel: FitnessBlender


Day 2: Free 5 Day Workout Challenge for Busy People Fat Burning/Cardio/Upper Body

Video taken from the channel: FitnessBlender


Day 1: Free 5 Day Workout Challenge for Busy People HIIT Cardio + Butt & Thighs

Video taken from the channel: FitnessBlender


Day 3: Free 5 Day Workout Challenge for Busy People / Fat Burning HIIT Cardio and Abs

Video taken from the channel: FitnessBlender


Day 4: Free 5 Day Workout Challenge for Busy People / Strength and Yoga Blend

Video taken from the channel: FitnessBlender

The 333 program is suited for someone that holds real responsibilities in their lives a mortgage, a family, or a full-time job but still wants to look good and feel good. You’ll work out three days per week all based around three movements (squat, bench, deadlift) and you’ll train in a three-week micro-cycle (three weeks on, one week off). 3 Day Full Body Workout for Busy People Fitting a workout into your busy routine can be tough for those with hectic lifestyles. This 3 day workout routine utilizes workouts you can do in 30 mins. These workouts will hit your whole body in three days, is enough for a busy person to build or maintain muscle mass.

This article assumes a gym setting and at least at basic knowledge weight lifting techniques. Always start with a (compound) mass builder. And begin each exercise with warm up set (or two) with lighter weight and higher repetitions. It is assumed that you will do 8-12 repetitions. Dumbbell Bench Press 3 6 B1.

Dumbbell Stiff Leg Deadlift 4 12 B2. Dumbbell Step Up 4 12 Each Dumbbell Row 4 8 C1. Bicycle Crunch 4 22 Each C2. Oblique Crunch 4 12 Each Day 3: Full Body Workout for Busy People Exercise Sets Reps Dumbbell Shoulder Press 4 8 A1. Front Delt Raise 3 12 A2.

Rear Delt Raise 3 12 Chin Up 4 8 Dumbbell Incline Bench Press 4 10 Pull Up 3 10. You can take the minimalist approach to training and commit just 30 minutes, three days a week. You don’t need to skimp on your warm up, conditioning or strength work either. After each warmup, perform the workout moves one after the other as many times as possible for 20-minutes.

New to weight training? Follow the 6-Week Starters Workout. In this article, we tackle the first category. More specifically, we discuss everything you need to know about constructing and implementing one of my favorite workout routines—the 3-day split.

What is the best workout routine for me? If you want to build muscle, you need a solid plan. Without one, you’ll feel lost and unmotivated. Also a 3-day split is ideal for busy people, who find themselves always on the go, with little time to make it to the gym.

3-day splits make it easier for such people to find time in their busy lives to workout and keep strong and fit. There are a couple of amateur bodybuilders out there that use the 3-day split workout routine such as Russ. Regardless of how “busy” you are you still have 24 hours every day just like the rest of us. So prioritize.

If training two hours a day, five days a week isn’t ideal, simply pick a more efficient split. A workout is only as good as it’s execution. Determine what you can realistically do. And then do it.

P.S. Unfortunately, most people like to train 3-4 times/week, even during the busy times and when they travel. This is a reality for people that work on the road a lot and find themselves in a different city every week or even every day. What I did for years is have an optional weight workout that. Day 1 is a moderate volume and intensity session designed to create a baseline for the workouts that follow.

On Day 2, you’ll crank up the intensity to build strength and prime your body for the third workout. Day 3 is a high-volume workout designed to induce serious hypertrophy. Because it’s so intense, you’ll do it on your last training day.

List of related literature:

I have tried many different schedules to complete this workout.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Figure 9.1 suggests days on which to do different types of workouts, but this pattern may not work for your particular lifestyle, job, facility availability, and training group.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

The programs included in this book contain four training days per week simply because it’s the number of days that most people want to train, and it works well for the masses.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

The individual dedicates one day to an upper body workout and focuses on the lower body on the second day.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

Three routines per day is an ambitious schedule, especially with a group.

“Advanced Yoga Practices Easy Lessons for Ecstatic Living, Vol. 2” by Yogani
from Advanced Yoga Practices Easy Lessons for Ecstatic Living, Vol. 2
by Yogani
AYP Publishing, 2010

Microcycle 3 increases frequency to 4 days per week employing an upper-body/lower-body split routine.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Alternately, you could do the workouts four times each, ending the program on Monday of the third week.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

He described ideal body types for different sports and also referred to the “tetrad system” of training a cycle of four days in which something different is done each day: Day 1 Prepare the athlete; Day 2 Intense exercise; Day 3 Relax; and Day 4 Moderation.

“Sports Science Handbook: A-H” by Simon P. R. Jenkins
from Sports Science Handbook: A-H
by Simon P. R. Jenkins
Multi-Science, 2005

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • This so far has been my favorite workout in this challenge!!! I really really enjoyed it!! Thanks!!:]

    And to anyone else doing this challenge, keep it up!!! Just one more day!! You can do it!!!

  • Really enjoyed these. Please would you do more 5-day videos. It’s great to know you are doing a balanced programme and to have the variety.

  • I love how “real,” you two are. So many videos have these military, all-or-nothing attitudes. You are realistic and challenging, which is a wonderful combination.

  • Love your videosall the elements you include are perfect. And your banter (makes me actually smile), tips and your sincerity are terrific. You guys have the BEST wko videos on YouTube. Don’t change.

    Burned 283c. Good day.

  • I really enjoy working out with you both! Real fitness from real people to real people. And you’re so cute together. Thank you so much for your awesome workouts. <3

  • Thanks to the WSJ I discovered your channel today. Great write-up. What a great resource. Have you ever considered a little less white screen and adding a subtle color? It looks like you guys are floating in air most of the time. Would be nice to have a little visual reference to floor other than the occasional shadow when you are actually doing floor work.

  • I saw yoga blend and thought it would be a fairly easy workout. Even in Child’s Pose my arms were shaking. 4 hours later, they are still shaky!

  • This is my second time doing this BUT this time I did it in 42 degree celsius (with humidity) and PMS. MUCH harder BUT still a ton of fun!!
    Every time you guys corrected form I thought “can they see me??” �� Thanks guys! ������

  • You guys actually make working out FUN! I finally found something I will actually stick with! Thanks for sharing these workouts with us! Have a great day!!!

  • I did day 4 too yippee! Ok it’s taken me 7 days to get this far. I’ll try to get day 5 done tomorrow otherwise I’ll be back in two days. Thanks

  • With the overheard press, I feel it in my forearms before I feel it in my shoulders/back. What should I be checking with my form to ensure I’m doing the movement properly?

  • at 30:05, if Daniel had been a little further behind, you guys would have formed a heart with your arms! That would have been so cute

  • Today I did something different. I challenged myself to do all the excersice without any weight. And I’m more than done with my arms as compared with the weights. If u don’t have weight, go tight your muscles and push really really hard. You’ll be done with your strength itself. Secondly, those mountain climbers were awful in the end. Haha thx FB ❤

  • Though this day sucked the MOST due to how sore I was their speech at the end, reminding you how you feel when you end a workout and how this should be your motivation made it worth it. I’m so glad I found this page.

  • Third day already!? I think this was a little easier than days 1 & 2 but as I’m feeling a little sore it’s still achievable which I’m happy about. See yas tomorrow. Cheers.

  • can anyone help me? I use FB videos by looking them up on YouTube and then connecting to my roku on my tv.. I want to purchase one of the 4 week programs but I don’t have a functioning computer or tablet.. are you able to access the purchased videos on a phone and then connect them to a roku?

  • Is it bad I mad it to day 4 before noticing that you guys were holding up your figures for what day it is, and not just for fun like jazz hands?

  • My wrist hurt so bad during the second part of the workout. Anyone knows how I can get rid of that pain? Should I do specific exercices to increase my range of motion? It always happens when i have to do push-ups, planks etc for a long amount of time

  • HA!
    Kelli: “Where you going?..”
    Daniel: “Oh!…got one more….”
    I just dropped dead. Come on Daniel, there’s a reason we’re both doing the easy version.

  • I really enjoy the scheduled workouts. Like the 3-day stretching or 5-day workouts. It makes it easy because I know what video I’m going to do each day! Thanks so much!

  • I made it! Now that it’s over though, I’m a little bummed, I was enjoying following it. For me upper body and this last day were the hardest, but I felt great after both of them. Also I relly liked day 4 as a self-contained workout. One of my favorite videos to do when I’m sore and tired and need something low impact is the total body yoga for strength and weight loss. Please more more videos like that!:D Until the next challenge!

  • I did 10*10 except for the last round cause it was body weight. I also skipped cardio parts cause I did HIIT yesterday.

    Workout complete 16.04.2018 5.15am #FB30

  • This really helped me! Also, here is a tip for people looking for more “weekly” challenges: do the whole thing over again! This is my second week doing so. Thanks again guys!

  • I just want you to know what a breath of fresh air both of you are! I can listen to your workouts over and over. You keep it real and down to earth. Other workouts are like listening to an infamercial and grade on my nerves. Thank you for being real life!

  • hey guys! this is my second time running through the five day challenge and I love it! I was wondering if this programme is okay to do everyweek?

  • Even though my legs were sore from yesterday I couldn’t wait to do todays’ workout because I know that once I get into it the soreness eases. See you tomorrow.


  • does anybody know where I can get those dumbells or what they are called exactly?… I’ve never seen some like these in Germany:/

  • This is my 6th or 7th time trying this challenge and this is also the first time I’ve done all 5 days in a row! Very proud of myself, thank you so much for these videos

  • I’ve done your workouts on and off for the past 5 years. As a working mom I really appreciate these “busy people” programs! I workout first thing in the morning and it energizes my day and makes me feel like I’ve accomplished something. Always sore the next days. Love the variety of all workouts you offer, both timing and strength wise.

  • Hey… I did your work out it was really good one… just that… I got fever after doing 4th days work out… why did I get fever is there any reason?

  • Thank you, guys.  You rule!  This was a good workout, I don’t have dumbbells, so I used my bands or just did the exercises without weight and it was still pretty challenging. I liked the yoga blend. These quick workouts are great for my schedule.  Thank you for getting up on a Saturday to do this and for giving these to us for free.  Shalon!

  • I was dreading this cause day 3 of fat burning felt sooooo long, but this was great! loved the exercises and speed, gonna feel those legs tomorroe-and they weren’t over day 1!

  • Whoo!! That was a great one!! Did this after another of their 20 minutes cardio and abs workouts! Thank you! #homeworkout #COVID19gymclass

  • I’ve been doing Fitness Blender workouts for over 7 years now, so have done many of them multiple times this one included! I have started to develop nicknames for some of the workouts I do most frequently…this is the ‘Sassy workout’ because of the amazing Kelli and Daniel banter haha!

  • Hi,

    I think that my favorite days to workout were day 1 and day 4. Day 1 was I think the most intense workout and it contained excercises that I’m more familiar with. I don’t know, I just felt like day 1 was the most challenging and exciting. On the other hand day 4 was a fresh start, it was something unexpected that taught me that you don’t need to do a fast workout in order to get strength, I felt that incorporating yoga excercises into the routine really made it stand out for me. Overall I enjoyed all, but those two were my favorites.

  • Nice warm-up, however, I found the exercises too distracting. It took me a couple of seconds to figure out the first one, and then it seemed too complicated for someone who isn’t strong enough, and by the time that I overcame the fear of joining in, it was almost done. I guess I will stick to more conventional routines.

  • I don’t think doing super heavy strength exercises after tababta hiit is a good idea. The chancd of injury is high. I’d prefer workouts where you do all your hiit, then a water break, then strength.

  • I dont understand how you do these swimmer exercises. I never do it right and end up looking like a flailing turtle trying to flip over. UGH lol

  • I love this five day challenge and keep coming back to it. My favorite part is laying on the floor at the end soaked in sweat and hearing Kelly say “This workout is complete.” I ❤️ FitnessBlender!

  • This 5 day workout challenge was perfect! I love the 30 minute workouts. If there is a 4 week program i am going to get it. i appreciate you guys including the low impact modifications because i can’t do jumps without feeling pain in my shins.
    I felt sorest after day 1 even though leg workouts are the easiest for me. The hardest was day 2 because my upper body is made of noodles.

  • I just finish my 5 days challenge it’s my second time I have been doing it, and I feel great thanks guys for your amazing work and encourage people to do work out at home. For me at this time I sweat more at the day 3 and 5.thanks so much.

  • Enjoyed that..the sweatfest here is real! Very challenging, but completed.. Thanks Daniel & Kelli..from a living room in England:-)

  • I love this challenge! No excuses, 30 minutes is perfect. Thank you so much! Please add bank payments to your website asap. I need more of those programs. �� You are amazing life-changing people, thank you again.

  • 2/2/17 Workout done! With a few mods (jackknife crunches with legs bent as my quads were still sore from Day 1; star jumps and rounds of applause, as these were still a challenge to do fully).

  • Hey Daniel and Kelli, need your guidance. Off lately whenever I do squats or lunges my back, esp the lower part hurts badly. And then later I start getting some spams all throughout. Am I going wrong somewhere?

  • These 5 day challenge is complete!!! thanks a lot guys, feeling great!!! hope you can releas more of these challenges. Love them!!!

  • Today’s was intense! Thank you so much for your work. I agree with all the other folks. You guys are great and I am so thankful for your awesome workout videos. Kelly, it was helpful when you counted down the last few seconds of the 10 second rest periods, especially for the ground ab exercises where I wasn’t able to see the video very well!

  • I’ve been doing your workouts for 3 months now and can definitely see some physique changes BUT more importantly the confidence and stamina it builds to face your day to day life. FOREVER GRATEFUL…As founder of the Olympics, Baron Pierre de Coubertin, said “The most important thing in the Olympic Games is not winning but taking part; the essential thing in life is not conquering but fighting well.”…I TOOK PART IN FITNESS BLENDER.

  • Hi Fitness blender, I love your workouts. I am a mom of a 20 month old baby and I want to get rid of belly fat. I have been doing this workout however my son was sick and I didn’t continue. Should I start from day 1 again? Thanks. And the best for you guys.

  • Before round 3, due to space constraints, I contemplated long hard what to substitute with round of applause and I came up with mountain that one is any easier lol. Great feeling after workout though! #workoutcomplete!

  • Day 3 & I’m going strong. I felt it in my shoulders and torso today whilst working out & in my thighs when cooling down. Thx & be back tomorrow. TCFN

  • Absolutely loved this workout, especailly the modified version of the routine. This is what is needed, everyone cannot do a lot of jumping. Thank you.

  • I am a huge fan of your workouts and do them almost exclusively! Question for you it seems like the calorie count of the “busy people” workouts is lower than some of your other comparable HIIT combo workouts. Not that it’s important, but seeing that big number at the end of the other workouts is kind of like a reward. These totals are not so big and I feel like I worked just as hard.

  • Ah guys, I’ve missed you!!! I joined a gym a year ago to ‘switch it up’ but I’m so glad to be back with you! Great workout and LOVED the power yoga. Bit like Piyo.

  • Finished this workout series. 2nd time all the way through. Could you make a 5-day series for people who get bored easily? The AAAAB formats kill me!