The Best 3-Day Workout Plan for Busy People
Barbell and Dumbbell Versions Included
Finding time to work out can feel impossible if you’re constantly busy with work, family, or school. That’s why I created this 3-day full body workout plan that takes 30 minutes or less, perfect for busy professionals, moms, students, or anyone who just doesn’t have time for 5 or 6-day gym routines that take an hour or more of your time.
This time-efficient program uses multi-joint compound movements to help you build strength, maintain muscle, and stay active without spending hours at the gym while targeting multiple muscle groups per exercise. All you need is a barbell and rack or a pair of dumbbells and a bench.
Who This 30-Minute Workout Plan Is For
This is ideal for:
Busy people juggling work, school, or parenting
Anyone training in a garage or home gym setup
People looking for effective workouts that fit their schedule
Beginners and intermediates who want a simple strength routine
I've spent years coaching people both in-person and online, helping clients get strong, lose fat, and stay injury-free. As a physical therapist, I also use similar programs for my patients who want to return to lifting or stay fit during rehab. This plan is designed to be followed anywhere from 4 weeks all the way to 12 weeks, with simple progression built in.
Why 3-Day Full Body Workouts Work
Full-body workouts target more muscle groups in less time
Compound exercises like squats and presses build strength efficiently
You can train 3 days per week and still see results
Easy to follow and quick to complete with just 3 exercises per session
Equipment Needed
Barbell Version: Barbell, squat rack, bench, and plates
Dumbbell Version: Set of dumbbells and a bench
You can run either version, depending on your setup.
3-Day Barbell Workout Plan
Day 1
Barbell Back Squat - 3 sets of 6-10 reps
Barbell Bench Press - 3 sets of 6-10 reps
Bent Over Barbell Row - 3 sets of 8-12 reps
Day 2
Barbell Deadlift - 3 sets of 5-8 reps
Barbell Shoulder Press - 3 sets of 6-10 reps
Barbell Reverse Lunge - 3 sets of 8-10 reps per leg
Day 3
Front Squat - 3 sets of 6-8 reps
Barbell Incline Bench Press - 3 sets of 6-10 reps
Barbell Romanian Deadlift - 3 sets of 8-12 reps
3-Day Dumbbell Workout Plan (30 Minutes or Less)
Day 1
Goblet Squat - 3 sets of 8-12 reps
Dumbbell Flat Bench Press - 3 sets of 8-12 reps
Single-Arm Dumbbell Row - 3 sets of 8-10 reps per side
Day 2
Dumbbell Romanian Deadlift - 3 sets of 8-12 reps
Dumbbell Overhead Press - 3 sets of 8-10 reps
Dumbbell Reverse Lunge - 3 sets of 8-10 reps per leg
Day 3
Bulgarian Split Squat - 3 sets of 8-10 reps per leg
Dumbbell Incline Bench Press - 3 sets of 8-10 reps
Dumbbell Row - 3 sets of 8-12 reps
How to Progress This Workout Plan
This training plan is designed to help you get stronger over time with simple progression:
Increase weight when possible (even 2.5–5 lbs counts)
Add 1–2 reps if weight can’t be increased
Stick with 60–90 seconds of rest between sets
Log your progress each week
This method is simple, effective, and manageable, even with a packed schedule.
Final Thoughts
If you’ve been struggling to stay consistent, this 3-day full body workout plan for busy people is your solution. It's short, effective, and easy to follow, and includes everything you need whether you prefer a barbell or dumbbells.
If you need custom programming, help with form, or guidance on injury rehab, I offer online coaching that can be tailored to your needs.
