Metabolic circuit 3 days routine
Full body with supersets and a short block of burpees to finish each session, with a low-impact alternative.
- 3days a week
- 40 minper session
- 14exercises
- 6weeks
- Lose fat and get defined
- 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 |
|---|---|---|---|---|---|
| A1 | Dumbbell Goblet SquatSuperset | Quads | 3 × 10–12 | 2 | 0:15 |
| A2 | Dumbbell Bench PressSuperset | Chest | 3 × 10–12 | 2 | 1:00 |
| 3 | Cable Row | Back | 3 × 10–12 | 2 | 1:00 |
| 4 | Dumbbell Romanian Deadlift | Hamstrings | 3 × 10–12 | 2 | 1:00 |
| 5 | BurpeeRounds at the end of the session. Low-impact option: no jump and no push-up, lowering your hands to a bench. | Full body | 3 × 8–12 | — | 0:45 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| A1 | Leg PressSuperset | Quads | 3 × 10–12 | 2 | 0:15 |
| A2 | Lat PulldownSuperset | Back | 3 × 10–12 | 2 | 1:00 |
| 3 | Dumbbell Shoulder Press | Shoulders | 3 × 10–12 | 2 | 1:00 |
| 4 | Glute Bridge | Glutes | 3 × 15–20 | 2 | 1:00 |
| 5 | Seated Leg Curl | Hamstrings | 2 × 10–15 | 2 | 1:00 |
| 6 | BurpeeRounds at the end of the session. Low-impact option: no jump and no push-up, lowering your hands to a bench. | Full body | 3 × 8–12 | — | 0:45 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| A1 | Dumbbell Bulgarian Split SquatSupersetReps per leg. | Quads | 3 × 10–12 | 2 | 0:15 |
| A2 | Push UpSuperset | Chest | 3 × 10–15 | 2 | 1:00 |
| 3 | Dumbbell RowReps per arm. | Back | 3 × 10–12 | 2 | 1:00 |
| 4 | Plank | Core | 3 × 30 s | — | 1:00 |
| 5 | BurpeeRounds at the end of the session. Low-impact option: no jump and no push-up, lowering your hands to a bench. | Full body | 3 × 8–12 | — | 0:45 |
Rest between sets, in minutes. In supersets (A1, A2) you do the exercises back to back: the short pause goes between them, and the round's rest comes after the last one.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the top of the range, go up to the smallest available weight.
- RIR 2 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 new or have only trained for a short while and want a solid base.
- You have 3 days a week and about 40 minutes per session.
- You train in a gym. Equipment: dumbbells, kettlebell, cable machine, machine, and bench.
- Your goal is to lose fat and get defined.
Been training for a while? Check out Intermediate Full Body 3 Days.
Other routines to lose fat and get lean
- Express Full Body 3 Days3 days · 35 min · Beginner and intermediateSee routine →
- Full body density 3 days3 days · 30 min · Beginner and intermediateSee routine →
- Bodyweight Home 3 Days3 days · 35 min · BeginnerSee routine →
Frequently asked questions
How long is the Metabolic circuit 3 days routine?
It's designed for 6 weeks, with 3 sessions of about 40 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 9 sets for the quads, 9 sets for the back, and 9 sets for the whole body per week. That's 47 sets a week in total.
What is a superset?
Two or more exercises in a row, with almost no rest between them: you rest when the round is done. In the table they're marked A1, A2. It saves time without cutting sets.
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's RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: dumbbells, kettlebell, cable machine, machine, and bench.
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.
