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TLS 3 Day Workout Routine

This document outlines a 5-phase, 3-day per week workout routine focused on lower body, upper body, and core exercises. Each phase consists of 3 workout sessions targeting different muscle groups, followed by a deload week with lighter weight and higher reps. The workouts include compound barbell and dumbbell exercises performed for 3 hard sets each.

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3K views14 pages

TLS 3 Day Workout Routine

This document outlines a 5-phase, 3-day per week workout routine focused on lower body, upper body, and core exercises. Each phase consists of 3 workout sessions targeting different muscle groups, followed by a deload week with lighter weight and higher reps. The workouts include compound barbell and dumbbell exercises performed for 3 hard sets each.

Uploaded by

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Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
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THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

PHASE 1

WORKOUT 1 | LOWER BODY (LEGS AND GLUTES)

Barbell Squat Warm-up and 3 hard sets

Leg Press 3 hard sets

Romanian Deadlift 3 hard sets

Hip Thrust 3 hard sets

WORKOUT 2 | UPPER BODY AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Seated Dumbbell Press 3 hard sets

Dumbbell Side Lateral Raise 3 hard sets

Seated Triceps Press 3 hard sets

Crunch 3 hard sets

WORKOUT 3 | LOWER BODY AND PULL (LEGS AND BACK)

Barbell Squat Warm-up and 3 hard sets

Barbell Deadlift Warm-up and 3 hard sets

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THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

One-Arm Dumbbell Row 3 hard sets

Lat Pulldown (Wide-Grip) 3 hard sets

Barbell Curl 3 hard sets

DELOAD 1

WORKOUT 1 | DELOAD LEGS

Barbell Squat Warm-up and 3 sets of 5 reps with last hard-set weight

Romanian Deadlift 3 sets of 5 reps with last hard-set weight

Hip Thrust 3 sets of 5 reps with last hard-set weight

WORKOUT 2 | DELOAD PUSH

Barbell Bench Press Warm-up and 3 sets of 5 reps with last hard-set weight

Seated Dumbbell Press 3 sets of 5 reps with last hard-set weight

Dumbbell Bench Press 3 sets of 5 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 3 | DELOAD PULL

Barbell Deadlift Warm-up and 3 sets of 5 reps with last hard-set weight

Barbell Row 3 sets of 5 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 3 sets of 5 reps with last hard-set weight

PHASE 2

WORKOUT 1 | LOWER BODY (LEGS AND GLUTES)

Barbell Squat Warm-up and 3 hard sets

Dumbbell Lunge (In-Place) 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Dumbbell Step-Up 3 hard sets

WORKOUT 2 | UPPER BODY AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Arnold Dumbbell Press 3 hard sets

Barbell Rear Delt Row 3 hard sets

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THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

Lying Triceps Extension 3 hard sets

Captain’s Chair Leg Raise 3 hard sets

WORKOUT 3 | LOWER BODY AND PULL (LEGS AND BACK)

Barbell Squat Warm-up and 3 hard sets

Barbell Deadlift Warm-up and 3 hard sets

Lat Pulldown (Close-Grip) 3 hard sets

Seated Cable Row (Wide-Grip) 3 hard sets

Dumbbell Hammer Curl 3 hard sets

DELOAD 2

WORKOUT 1 | DELOAD LEGS

Barbell Squat Warm-up and 3 sets of 5 reps with last hard-set weight

Romanian Deadlift 3 sets of 5 reps with last hard-set weight

Hip Thrust 3 sets of 5 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 2 | DELOAD PUSH

Barbell Bench Press Warm-up and 3 sets of 5 reps with last hard-set weight

Seated Dumbbell Press 3 sets of 5 reps with last hard-set weight

Dumbbell Bench Press 3 sets of 5 reps with last hard-set weight

WORKOUT 3 | DELOAD PULL

Barbell Deadlift Warm-up and 3 sets of 5 reps with last hard-set weight

Barbell Row 3 sets of 5 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 3 sets of 5 reps with last hard-set weight

PHASE 3

WORKOUT 1 | LOWER BODY (LEGS AND GLUTES)

Barbell Squat Warm-up and 3 hard sets

Dumbbell Step-Up 3 hard sets

Romanian Deadlift 3 hard sets

Hip Thrust 3 hard sets

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 2 | UPPER BODY AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Seated Dumbbell Press 3 hard sets

Dumbbell Side Lateral Raise 3 hard sets

Triceps Pushdown 3 hard sets

Plank 3 hard sets

WORKOUT 3 | LOWER BODY AND PULL (LEGS AND BACK)

Barbell Squat Warm-up and 3 hard sets

Barbell Deadlift Warm-up and 3 hard sets

Barbell Row 3 hard sets

Lat Pulldown (Wide-Grip) 3 hard sets

E-Z Bar Curl 3 hard sets

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

DELOAD 3

WORKOUT 1 | DELOAD LEGS

Barbell Squat Warm-up and 3 sets of 5 reps with last hard-set weight

Romanian Deadlift 3 sets of 5 reps with last hard-set weight

Hip Thrust 3 sets of 5 reps with last hard-set weight

WORKOUT 2 | DELOAD PUSH

Barbell Bench Press Warm-up and 3 sets of 5 reps with last hard-set weight

Seated Dumbbell Press 3 sets of 5 reps with last hard-set weight

Dumbbell Bench Press 3 sets of 5 reps with last hard-set weight

WORKOUT 3 | DELOAD PULL

Barbell Deadlift Warm-up and 3 sets of 5 reps with last hard-set weight

Barbell Row 3 sets of 5 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 3 sets of 5 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

PHASE 4

WORKOUT 1 | LOWER BODY (LEGS AND GLUTES)

Barbell Squat Warm-up and 3 hard sets

Dumbbell Lunge (Reverse) 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Dumbbell Step-Up 3 hard sets

WORKOUT 2 | UPPER BODY AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Arnold Dumbbell Press 3 hard sets

Dumbbell Rear Lateral Raise (Seated) 3 hard sets

Seated Triceps Press 3 hard sets

Abdominal Rollout 3 hard sets

WORKOUT 3 | LOWER BODY AND PULL (LEGS AND BACK)

Barbell Squat Warm-up and 3 hard sets

Barbell Deadlift Warm-up and 3 hard sets

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

Lat Pulldown (Close-Grip) 3 hard sets

Seated Cable Row (Close-Grip) 3 hard sets

Barbell Curl 3 hard sets

DELOAD 4

WORKOUT 1 | DELOAD LEGS

Barbell Squat Warm-up and 3 sets of 5 reps with last hard-set weight

Romanian Deadlift 3 sets of 5 reps with last hard-set weight

Hip Thrust 3 sets of 5 reps with last hard-set weight

WORKOUT 2 | DELOAD PUSH

Barbell Bench Press Warm-up and 3 sets of 5 reps with last hard-set weight

Seated Dumbbell Press 3 sets of 5 reps with last hard-set weight

Dumbbell Bench Press 3 sets of 5 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 3 | DELOAD PULL

Barbell Deadlift Warm-up and 3 sets of 5 reps with last hard-set weight

Barbell Row 3 sets of 5 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 3 sets of 5 reps with last hard-set weight

PHASE 5

WORKOUT 1 | LOWER BODY (LEGS AND GLUTES)

Barbell Squat Warm-up and 3 hard sets

Barbell Single-Leg Split Squat 3 hard sets

Romanian Deadlift 3 hard sets

Hip Thrust 3 hard sets

WORKOUT 2 | UPPER BODY AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Dip 3 hard sets

Dumbbell Side Lateral Raise 3 hard sets

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

Lying Triceps Extension 3 hard sets

Hanging Leg Raise 3 hard sets

WORKOUT 3 | LOWER BODY AND PULL (LEGS AND BACK)

Barbell Squat Warm-up and 3 hard sets

Barbell Deadlift Warm-up and 3 hard sets

Barbell Row 3 hard sets

Chin-Up 3 hard sets

Dumbbell Hammer Curl 3 hard sets

DELOAD 5

WORKOUT 1 | DELOAD LEGS

Barbell Squat Warm-up and 3 sets of 5 reps with last hard-set weight

Romanian Deadlift 3 sets of 5 reps with last hard-set weight

Hip Thrust 3 sets of 5 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 2 | DELOAD PUSH

Barbell Bench Press Warm-up and 3 sets of 5 reps with last hard-set weight

Seated Dumbbell Press 3 sets of 5 reps with last hard-set weight

Dumbbell Bench Press 3 sets of 5 reps with last hard-set weight

WORKOUT 3 | DELOAD PULL

Barbell Deadlift Warm-up and 3 sets of 5 reps with last hard-set weight

Barbell Row 3 sets of 5 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 3 sets of 5 reps with last hard-set weight

PHASE 6

WORKOUT 1 | LOWER BODY (LEGS AND GLUTES)

Barbell Squat Warm-up and 3 hard sets

Barbell Lunge (Walking) 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Dumbbell Step-Up 3 hard sets

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 2 | UPPER BODY AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Dip 3 hard sets

Dumbbell Rear Lateral Raise


3 hard sets
(Bent-Over)

Triceps Pushdown 3 hard sets

Weighted Sit-Up 3 hard sets

WORKOUT 3 | LOWER BODY AND PULL (LEGS AND BACK)

Barbell Squat Warm-up and 3 hard sets

Barbell Deadlift Warm-up and 3 hard sets

Pull-Up 3 hard sets

Barbell Row 3 hard sets

E-Z Bar Curl 3 hard sets

WWW.LEGIONATHLETICS.COM
THINNER LEANER STRONGER 3-DAY WORKOUT ROUTINE

DELOAD 6

WORKOUT 1 | DELOAD LEGS

Barbell Squat Warm-up and 3 sets of 5 reps with last hard-set weight

Romanian Deadlift 3 sets of 5 reps with last hard-set weight

Hip Thrust 3 sets of 5 reps with last hard-set weight

WORKOUT 2 | DELOAD PUSH

Barbell Bench Press Warm-up and 3 sets of 5 reps with last hard-set weight

Seated Dumbbell Press 3 sets of 5 reps with last hard-set weight

Dumbbell Bench Press 3 sets of 5 reps with last hard-set weight

WORKOUT 3 | DELOAD PULL

Barbell Deadlift Warm-up and 3 sets of 5 reps with last hard-set weight

Barbell Row 3 sets of 5 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 3 sets of 5 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM

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