Here’s the deal — most of you don’t have 2 hours to spend in the gym. You’ve got careers, kids, bills, real life happening 24/7. That’s why this 3-day total body program works. It’s short, it’s simple, and it’s effective.
At Jeremy Scott Fitness here in Scottsdale, we’ve been running this exact style of training for years. We keep it efficient and straight to the point: lift heavy, move your body, get in and out.
The 3-Day Total Body Program (With Sets & Reps)
Each session runs 30–40 minutes tops. No fluff, no wasted movements. Just smart programming that fits a busy lifestyle.
Day 1 – Strength & Conditioning
Warm-Up (3–4 min)
Jump rope or bike: 1 min
World’s Greatest Stretch: 4/side
Band Pull-Aparts: 15 reps
Strength Superset (4 rounds, rest 60s)
Goblet Squat — 4x8–10
Dumbbell Bench Press — 4x8–10
Accessory Circuit (3 rounds)
Dumbbell RDL — 10 reps
TRX Row — 10 reps
Plank — 1 min. hold
Assault Bike 10 Cals
Day 2 – Strength & Conditioning
Warm-Up (3–4 min)
Mobility flow (hips, shoulders, spine)
Band walks: 15 steps each way
Strength Superset (4 rounds, rest 60s)
Trap Bar Deadlift or Dumbbell Deadlift — 4x6–8
Overhead Press — 4x8
Accessory Circuit (3 rounds)
Bulgarian Split Squat — 8 reps/leg
Pull-Ups (or Banded) — 6–8 reps
Side Plank — 30 sec/side
Finisher (6–8 min)
Row 200m (or Bike 30 sec)
10 Wall Balls
Rest 45 sec (repeat 4–5 rounds)
Day 3 – Strength & Conditioning
Warm-Up (3–4 min)
Jump rope: 1 min
Hip openers, Cat-Cows, Shoulder mobility
Strength Superset (4 rounds, rest 60s)
Front Squat or Dumbbell Squat — 4x6–8
Push-ups or Dips — 4xAMRAP (leave 1–2 in the tank)
Accessory Circuit (3 rounds)
DB Walking Lunges — 10 steps/leg
Face Pulls or Band Pull-Aparts — 12 reps
Hanging Knee Raises — 12 reps
Ski 300M
Why This Works (Straight Talk)
It’s efficient. Three days, 30-40 minutes. That’s it.
It’s complete. You’re hitting strength, conditioning, and core in every workout.
It’s sustainable. You don’t need to live in the gym to look and feel your best.
It’s real. This is the exact style of training we run in our Scottsdale group training and personal training sessions every week.
This isn’t about being perfect. It’s about showing up, putting in the work, and stacking small wins that add up big over time.
Can’t make it to the gym? Traveling? Just want to train on your own? Cool. This plan — and a ton more — are inside the Jeremy Scott Fitness App.
Click here to claim your FREE 7-day trial of the Jeremy Scott Fitness App
You’ll get:
3-day programs like this one and 27 other options
Video demos for every move - over 2,000 videos inside the app
Nutrition tips, coaching, and tracking
Workouts you can do at home or in the gym
If you’re a busy adult in Scottsdale searching for the best 3-day total body workout, stop wasting time with complicated programs that don’t fit your life.
This is simple, effective, and it works — if you do - you can join our group training here anytime just hit reply and lets get started.
Come train with us at Jeremy Scott Fitness in Scottsdale or grab your free 7-day trial of the Jeremy Scott Fitness App and get started today.
Your schedule’s packed. Life’s busy.
But that doesn’t mean you can’t look, move, and feel your absolute best.
JeremyScottFitness
3-Day Total Body Program
Busy Adults, This One’s For You
Here’s the deal — most of you don’t have 2 hours to spend in the gym. You’ve got careers, kids, bills, real life happening 24/7. That’s why this 3-day total body program works. It’s short, it’s simple, and it’s effective.
At Jeremy Scott Fitness here in Scottsdale, we’ve been running this exact style of training for years. We keep it efficient and straight to the point: lift heavy, move your body, get in and out.
The 3-Day Total Body Program (With Sets & Reps)
Each session runs 30–40 minutes tops. No fluff, no wasted movements. Just smart programming that fits a busy lifestyle.
Day 1 – Strength & Conditioning
Warm-Up (3–4 min)
Jump rope or bike: 1 min
World’s Greatest Stretch: 4/side
Band Pull-Aparts: 15 reps
Strength Superset (4 rounds, rest 60s)
Goblet Squat — 4x8–10
Dumbbell Bench Press — 4x8–10
Accessory Circuit (3 rounds)
Dumbbell RDL — 10 reps
TRX Row — 10 reps
Plank — 1 min. hold
Assault Bike 10 Cals
Day 2 – Strength & Conditioning
Warm-Up (3–4 min)
Mobility flow (hips, shoulders, spine)
Band walks: 15 steps each way
Strength Superset (4 rounds, rest 60s)
Trap Bar Deadlift or Dumbbell Deadlift — 4x6–8
Overhead Press — 4x8
Accessory Circuit (3 rounds)
Bulgarian Split Squat — 8 reps/leg
Pull-Ups (or Banded) — 6–8 reps
Side Plank — 30 sec/side
Finisher (6–8 min)
Row 200m (or Bike 30 sec)
10 Wall Balls
Rest 45 sec
(repeat 4–5 rounds)
Day 3 – Strength & Conditioning
Warm-Up (3–4 min)
Jump rope: 1 min
Hip openers, Cat-Cows, Shoulder mobility
Strength Superset (4 rounds, rest 60s)
Front Squat or Dumbbell Squat — 4x6–8
Push-ups or Dips — 4xAMRAP (leave 1–2 in the tank)
Accessory Circuit (3 rounds)
DB Walking Lunges — 10 steps/leg
Face Pulls or Band Pull-Aparts — 12 reps
Hanging Knee Raises — 12 reps
Ski 300M
Why This Works (Straight Talk)
It’s efficient. Three days, 30-40 minutes. That’s it.
It’s complete. You’re hitting strength, conditioning, and core in every workout.
It’s sustainable. You don’t need to live in the gym to look and feel your best.
It’s real. This is the exact style of training we run in our Scottsdale group training and personal training sessions every week.
This isn’t about being perfect. It’s about showing up, putting in the work, and stacking small wins that add up big over time.
Can’t make it to the gym? Traveling? Just want to train on your own? Cool. This plan — and a ton more — are inside the Jeremy Scott Fitness App.
Click here to claim your FREE 7-day trial of the Jeremy Scott Fitness App
You’ll get:
3-day programs like this one and 27 other options
Video demos for every move - over 2,000 videos inside the app
Nutrition tips, coaching, and tracking
Workouts you can do at home or in the gym
If you’re a busy adult in Scottsdale searching for the best 3-day total body workout, stop wasting time with complicated programs that don’t fit your life.
This is simple, effective, and it works — if you do - you can join our group training here anytime just hit reply and lets get started.
Come train with us at Jeremy Scott Fitness in Scottsdale or grab your free 7-day trial of the Jeremy Scott Fitness App and get started today.
Your schedule’s packed. Life’s busy.
But that doesn’t mean you can’t look, move, and feel your absolute best.
See you soon! jeremyscottfitness.app/
3 weeks ago | [YT] | 14