Back to the Gym 3 Days routine
Progressive reconditioning after a long break: low volume, machines and bodyweight, no heavy barbell lifts.
- 3days a week
- 45 minper session
- 13exercises
- 6weeks
- Improve mobility and stability
- Full body
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Leg PressWeeks 1–2: 2 sets at RIR 3–4. Weeks 3–6: add one set to the main exercises if there was no discomfort. | Quads | 2 × 10–15 | 3 | 1:30 |
| 2 | Machine Bench Press | Chest | 2 × 10–15 | 3 | 1:30 |
| 3 | Machine Row | Back | 2 × 10–15 | 3 | 1:30 |
| 4 | Plank | Core | 2 × 20 s | — | 0:45 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Goblet SquatWeeks 1–2: 2 sets at RIR 3–4. Weeks 3–6: add one set to the main exercises if there was no discomfort. | Quads | 2 × 10–15 | 3 | 1:30 |
| 2 | Lat Pulldown | Back | 2 × 10–15 | 3 | 1:30 |
| 3 | Machine Shoulder Press | Shoulders | 2 × 10–15 | 3 | 1:30 |
| 4 | Rope Crunch | Core | 2 × 12–15 | 2 | 0:45 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Plate-Loaded Hip ThrustWeeks 1–2: 2 sets at RIR 3–4. Weeks 3–6: add one set to the main exercises if there was no discomfort. | Glutes | 2 × 10–15 | 3 | 1:30 |
| 2 | Seated Leg Curl | Hamstrings | 2 × 10–15 | 3 | 1:15 |
| 3 | Machine Chest Fly | Chest | 2 × 12–15 | 3 | 1:15 |
| 4 | Cable Row | Back | 2 × 10–15 | 3 | 1:30 |
| 5 | Plate-Loaded Seated Calf Raise | Calves | 2 × 12–15 | 2 | 1:00 |
Rest between sets, in minutes.
How to progress
Weeks 1–2 with 2 sets at RIR 3–4; from week 3 to 6, add a set to the main exercises if recovery is good and there was no discomfort; within the rep range, add reps before increasing the load.
- RIR 3 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You're just starting out or coming back to the gym after a break.
- You have 3 days a week and about 45 minutes per session.
- You train in a gym. Equipment: dumbbells, kettlebell, cable machine, and machine.
- Your goal is to improve mobility and stability.
Been training for a while? Check out Intermediate Full Body 3 Days.
Other full body routines
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Bodyweight Home 3 Days3 days · 35 min · BeginnerSee routine →
- Express Full Body 3 Days3 days · 35 min · Beginner and intermediateSee routine →
Frequently asked questions
How long is the Back to the Gym 3 Days routine?
It's designed for 6 weeks, with 3 sessions of about 45 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 6 sets for the back, 4 sets for the core, and 4 sets for the chest per week. That's 26 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 2 to RIR 3.
What do I need to do it?
You do it in a gym, with this equipment: dumbbells, kettlebell, cable machine, and machine.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
