3-day workout routine: A Fitness Madness Routine for Bodybuilding and Military Fitness

3-day workout routine, bodybuilding, military fitness, intense workouts, interval training

Introduction: Discover the ultimate 3 days of hell, a fitness routine designed for individuals seeking a combination of bodybuilding and military fitness training. This rigorous workout plan, inspired by the French Military, aims to develop aesthetic muscle while maintaining functional strength. Dive into this challenging fitness journey and uncover the secrets of a successful routine.

 1. The Regimen: A Perfect Balance The 3-day fitness regimen focuses on bodybuilding and military fitness training. It consists of six days, alternating between aesthetic weightlifting exercises and stamina-building workouts. This balanced approach ensures comprehensive muscle development and enhanced endurance.

The Regimen is a fitness and nutrition program created by Greg O’Gallagher, the founder of Renaissance Periodization. It is a comprehensive program that covers all aspects of fitness, from diet to training to recovery.

The Regimen is based on the principles of Periodization, which is a method of training that gradually increases in intensity and volume over time. This helps to prevent overtraining and plateaus and allows you to make consistent progress.

The Regimen also emphasizes the importance of nutrition. A good diet is essential for building muscle and losing fat. The Regimen provides detailed meal plans and recipes to help you reach your goals.

The Regimen is a challenging program, but it is also very effective. If you are serious about improving your physique, The Regimen is a great option.

Key features of The Regimen:

  • Comprehensive: The Regimen covers all aspects of fitness, from diet to training to recovery.
  • Periodization: The training program gradually increases in intensity and volume over time.
  • Evidence-based: The program is based on the latest scientific research.
  • Customizable: The program can be customized to your individual needs and goals.
  • Supportive: The Regimen provides a community of support to help you stay motivated.
The Regimen

2. Aesthetic Weightlifting:

Aesthetic weightlifting is a term that combines the principles of weightlifting with a strong emphasis on aesthetics, or the visual appeal of the body. It essentially refers to a style of weightlifting training and exercise that focuses not only on building strength and power but also on developing a well-proportioned and visually pleasing physique.


3. Key elements of aesthetic weightlifting include:

  • Resistance Training: Like traditional weightlifting, aesthetic weightlifting involves resistance training exercises using weights, such as dumbbells, barbells, and machines. These exercises are designed to target specific muscle groups to promote both strength and muscle growth.
  • Body Composition: Aesthetic weightlifters pay close attention to their body composition, aiming for a balanced and symmetrical physique. This means they work on developing each muscle group proportionally to create a visually pleasing overall appearance.
  • Nutrition: Proper nutrition is crucial in aesthetic weightlifting. Individuals follow a well-balanced diet that provides the necessary nutrients to support muscle growth and recovery while also helping to maintain a low body fat percentage to reveal muscle definition.
  • Cardiovascular Training: In addition to resistance training, aesthetic weightlifters often incorporate cardiovascular exercises into their routines to help burn excess body fat and improve overall conditioning. This helps in achieving a lean and sculpted look.
  • Focus on Aesthetics: Aesthetic weightlifters prioritize exercises and techniques that enhance the appearance of their muscles. This may involve isolation exercises, supersets, and high-repetition sets to create muscle definition and separation.
  • Symmetry and Proportion: Achieving symmetry and proportion is a primary goal in aesthetic weightlifting. This means working on all major muscle groups, including chest, shoulders, back, legs, and arms, to ensure that no single muscle group dominates the physique.
  • Flexibility and Mobility: Aesthetic weightlifters often incorporate flexibility and mobility exercises into their routines to ensure that they maintain a full range of motion in their joints, which can contribute to a more graceful and aesthetically pleasing appearance.
  • Visual Progress Tracking: Tracking visual progress through photographs and measurements is common in aesthetic weightlifting. This helps individuals monitor their physique changes and make adjustments to their training and nutrition plans accordingly.
  • Individualized Approach: Aesthetic weightlifting is highly individualized, as different people may have varying genetic predispositions and goals for their physique. As a result, training and nutrition plans are tailored to the specific needs and objectives of each person.

It’s important to note that while aesthetic weightlifting is primarily focused on appearance, it still incorporates many principles of traditional weightlifting, including compound exercises, progressive overload, and proper form to build strength and muscle mass. Ultimately, the goal is to combine strength and aesthetics to create a well-balanced and visually appealing physique.


4. Military Fitness Workouts: Endurance and Intensity The following three days concentrate on military fitness workouts, fostering stamina, endurance, and functional strength. These sessions involve high-intensity interval training and intense exercises tailored to military fitness requirements. Push yourself to the limit and unlock your potential.

5. Diet Recommendations for Optimal Performance: A well-rounded diet is crucial to support your fitness journey. During the first three days of aesthetic weightlifting, consuming whey protein twice daily is recommended. Additionally, aim for a minimum protein intake of 80g daily. Hydration is key, so ensure you drink 4-5 litres of water each day. The provided list of foods offers a guideline for suitable choices.https://amzn.to/44tU4Eh

Diet Recommendations for Optimal Performance

5. The Intense Hell Days: Interspersed within the routine are three Hell Days, designed to test your limits and boost your performance. These demanding workouts involve various exercises and challenging time intervals. Embrace the intensity and surpass your previous achievements. Remember, these Hell Days are not recommended for beginners.


Conclusion: Embarking on the 3 Days of Hell fitness routine is not for the faint-hearted. Combining bodybuilding and military fitness, this regimen offers an intense and practical approach to transforming your physique and enhancing your endurance. Stay committed to the regimen, follow the recommended diet, and embrace the challenge of the Hell Days. Prepare for an arduous yet rewarding fitness journey that will push you beyond your limits and help you achieve your fitness goals.

  • Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner before following any suggestions outlined in this article or adopting any treatment protocol based on the article’s contents.

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