Get RIPPED: 3 Day Workout Split Plus Cardio Routine

Get RIPPED: 3 Day Workout Split Plus Cardio Routine
A lot of the programs aimed at helping you get ripped leave off the cardio portion of the workout, this one doesn't. Check out this 3 day shred split!

Workout Summary

Lose Fat
8 weeks
30-45 minutes
Bands, Barbell, Bodyweight, Cables, Dumbbells
Male & Female

Workout Description

Warmer weather got you changing your goals?

If you’re looking to get ripped, we’ve got a fantastic blueprint for you to get started with.

The program below, when paired with a slight calorie deficit (~250-500 calories below your bmr) and a balance diet plan, can help you with your fat loss goals.

The workouts themselves include a decent amount of volume to promote muscle hypertrophy. The reason for this is not only to increase calorie expenditure, but to also allow you to showcase some solid muscle when you’ve achieved your fat loss goals.

The program itself calls for you to make it to the gym 3 times a week for weight lifting sessions. On off days, you will still have some light activity to further promote recovery and also calorie expenditure.

Rest periods for this workout should be kept in the 0-90 second range. If you feel ready to take on your next set after 30 seconds go for it, but you shouldn’t take longer than 90 seconds to recover.

The weight you will want to use for each exercise will fall in the 70-85% range of your 1 rep max, and you’ll want to increase the weight you use from week to week whenever able.

Day 1 – Upper
Exercise Sets Reps
1a. Push Up 3 10
1b. Pull Up 3 10
1c. Band Pull-A-Part 3 10
2a. Incline Bench Press 3 12, 10, 8
2b. Tricep Skull Crusher 3 12
3a. Dumbbell Row 3 12, 10, 8
3b. Dumbbell Alternating Curl 3 12, 10, 8
4. Military Press 3 12, 10, 8

Treadmill Burner HIIT:
Set treadmill speed to a challenging intensity that you are capable of performing. For 10-15 mins sprint for 10 sec intervals and rest for 20 seconds in between sprints.

Day 2 - Active Recovery

Recovery jog – low intensity for 2-3 miles.

Day 3 – Lower
Exercise Sets Reps
1a. Bodyweight Squats 3 10
1b. Bodyweight Lunges 3 10 each
1c. Jump Tucks 3 10
2. Squat 3 12, 10, 8
3. Deadlift 3 12, 10, 8
4. Leg Press 3 15

Jump Rope Circuit:
3 rounds of 5 mins with the following intervals.
1 Min - Single Hop
1 Min - Double Hop
1 Min - Right Leg
1 Min - Left Leg
1 Min - Alternating Legs
30-60 seconds rest between rounds

Day 4 - Active Recovery

Recovery walk – low intensity 2-3 miles.

Day 5 – Full Body
Exercise Sets Reps
1. Squat 3 12, 10, 8
2. Dumbbell Incline Press 3 12, 10, 8
3. Barbell Row 3 12, 10, 8
4. Dumbbell Lateral Raise 3 12, 10, 8
5. Barbell Curl 3 12, 10, 8
6. Barbell Overhead Extension 3 12, 10, 8

Rowing Machine HIIT Cardio:
30 seconds maximum effort rowing followed by 30 seconds of low effort rowing for 15-20 min duration.

Day 6 - Timed Mile

Run 1 mile as fast as possible timed.

Day 7 – Off

Take a complete rest day on day 7 from the gym and cardio. If possible, spend your time doing something active (low intensity) with family and friends.

Wrap Up

This 3 day shredding program is perfect for anyone looking to get ripped but can only make it to the gym 3 days out of the week.

For more great workouts like this one, be sure to check out our workouts database.

Give it a shot, let us know what you think, and if you have any questions, please leave us a comment in the comments section below!

12 Comments+ Post Comment

No Profile Pic
Posted Wed, 10/11/2017 - 05:39

Could you recommend any substitute exercise instead of Band Pull-A-Part?

JoshEngland's picture
Posted Wed, 10/11/2017 - 08:33

Hi Kris,

I would go with a cable face pull or a reverse fly variation.

Hope this helps!

No Profile Pic
Posted Wed, 10/11/2017 - 11:53

Thanks for your reply , it was certainly helpful

No Profile Pic
Posted Wed, 10/04/2017 - 23:02

Hi Josh,
Should I do more cardio than the one showed at the end of each day?


JoshEngland's picture
Posted Thu, 10/05/2017 - 08:34

Hi Ed,

You can, but it shouldn't be necessary. This program has a solid mix of cardio and weight training to help you build muscle and burn fat.

If you're goal is weight loss and you're struggling to meet your goal, make sure your diet is on point and you are getting enough quality sleep each night. Both of those factors will contribute greatly in your overall success with this program.

For calories, you want to take in less calories than you burn. This creates a deficit needed for fat loss. To do this find out your bmr:

Then subtract ~250-500 calories from that number to create the deficit. For sleep, try to get 7-9 hours of quality, uninterrupted sleep each night.

Hope this helps!

No Profile Pic
Posted Sat, 08/19/2017 - 09:00

Hi Team,

Great post here, many thanks for sharing. Can i ask what kind of abdominal work can i include in this routine and your suggested frequency?


JoshEngland's picture
Posted Mon, 08/21/2017 - 08:52

Hi Ethan,

Abs will be hit indirectly through a number of the movements listed within the workout. Personally, I don't find it necessary to target them with isolation work. However, if you do and feel it will help you better accomplish you individual goals, you're more than welcome to check out our complete database of ab/core workouts (listed below).

Hope this helps!

No Profile Pic
Posted Sat, 07/08/2017 - 23:00

Hi team,
Thank you for this awesome program!
Lke to start tomorrow with this program but would like to ask you what I could replace the treadmill burner HIIT with on day 1 of the "3 day shred split program since there is no treadmill?
thanking you in advance,

JoshEngland's picture
Posted Mon, 07/10/2017 - 09:19

Hi Cornelis,

You're welcome! Hope you enjoy the program. The easiest solution would be to take your cardio outside and perform hiit running without the treadmill. If you want to keep the workout indoors, below is a link for HIIT routines for every piece of cardio equipment. Simply find one for a piece of equipment you do have.

Hope this helps and best of luck!

No Profile Pic
Posted Mon, 05/15/2017 - 11:12

Hello M&S Team,
Thanks for this great program. Question: do exercises with a sub letter follow after each other, as in 1 set of 1a, one set of 1b and one set of 1c; or as in 3 sets of 1a, 3 sets of 1b and 3 sets of 1c?

JoshEngland's picture
Posted Mon, 05/15/2017 - 11:18

Hi Marco,

Thank you for reading! Exercises with letters next to them represent supersets or in this instance a triset. So you'll perform all the exercises with letters one right after the other with no or minimal rest in between each exercise and then rest once you've completed a set of each.

Hope this helps!

No Profile Pic
Posted Sun, 05/21/2017 - 07:22

Hi Josh,
Thanks for your response. It certainly helped.