How to Get Fit in 3 Hours a Week: The Ultimate Fitness Plan for Busy Professionals

How to Get Fit in 3 Hours a Week: The Ultimate Fitness Plan for Busy Professionals

How to Get Fit in 3 Hours a Week: The Ultimate Fitness Plan for Busy Professionals

Are you a busy professional struggling to find time for fitness? Between work commitments, meetings, and family responsibilities, getting to the gym can feel impossible. But what if you could transform your body with just 3 hours a week?

At PhysiquesByForde, we specialize in helping busy people like doctors, executives, and entrepreneurs get results with minimalist training. In this blog, we’ll show you how to leverage a smart training split and a flexible diet approach to achieve fat loss in as little time as possible.

Why 3 Hours a Week Works

The secret to achieving great results with limited time is to focus on training smart, not just hard. Rather than spending hours on cardio or excessive exercises, we emphasize effective, high-intensity strength training combined with efficient training splits to maximize your gains.

By training specific muscle groups each session, you allow your body to recover properly, while still working each muscle enough to stimulate growth and fat loss. Training three times a week allows you to hit all major muscle groups while giving you time to recover and remain productive in other areas of your life.

Your 3-Day Training Split

Here’s a sample 3-day training split that balances muscle recovery with efficient, targeted training:

Day 1: Upper Body Push (Chest, Shoulders, Triceps)

  • Warm-Up: 5 minutes (mobility work, dynamic stretching)
  • Dumbbell Press: 2 sets of 6-8 reps
  • Incline Dumbbell Press: 3 sets of 8-10 reps
  • Overhead Shoulder Press: 2 sets of 8-10 reps
  • Tricep Pushdowns: 3 sets of 10-12 reps
  • Core Work (Hanging Leg Raises): 3 sets of 10 reps

Day 2: Lower Body (Legs, Glutes, Hamstrings)

  • Warm-Up: 5 minutes (mobility work, dynamic stretching)
  • Squats or Leg Press: 2 sets of 8-10 reps
  • Romanian Deadlifts: 2 sets of 8-10 reps
  • Hamstring Curls: 3 sets of 10-12 reps
  • Leg Extensions: 3 sets of 10-12 reps
  • Calf Raises: 3 sets of 12-15 reps

Day 3: Upper Body Pull (Back, Biceps)

  • Warm-Up: 5 minutes (mobility work, dynamic stretching)
  • Lat Pulldowns: 3 sets of 8-10 reps
  • Cable Rows: 3 sets of 8-10 reps
  • Single Arm Row: 3 sets of 8-10 reps
  • Bicep Curls (Standard & Hammer): 3 sets of 10-12 reps

The Power of Flexible Dieting

While training is important, nutrition is key when it comes to fat loss. At PhysiquesByForde, we teach our clients to approach dieting flexibly. Instead of following a strict meal plan, we focus on maintaining a calorie deficit while allowing flexibility with food choices.

Why Flexible Dieting?

  • Sustainability: Restrictive diets often fail because they are hard to maintain. With flexible dieting, you can enjoy your favorite foods and still hit your fat loss goals.
  • Less Stress: You don’t have to feel guilty about indulging in a treat, as long as it fits within your overall calorie goal.
  • Time-Saving: No need to prepare elaborate meals every day. You can choose convenient options that fit your lifestyle, making it easier to stick with the plan.

Counting Calories Without the Hassle

For busy professionals, calorie counting might seem like another chore, but it doesn’t have to be time-consuming. Apps like MyFitnessPal allow you to quickly log meals and stay on track, taking just a few minutes a day.

How to Set Up a Calorie Deficit:

  1. Determine Your Maintenance Calories: You can use an online calculator to estimate the number of calories you need to maintain your weight.
  2. Set Your Deficit: To promote fat loss, aim for a 10-20% reduction in your daily calories. For example, if your maintenance level is 2,500 calories, start by consuming between 2,000 to 2,250 calories a day. The exact size of your deficit can be adjusted based on how much weight you need to lose—those with more weight to shed may start with a larger reduction, while those closer to their goal may choose a smaller deficit for a more gradual and sustainable approach.
  3. Prioritize Protein: Aim for at least 1g of protein per pound of body weight to maintain muscle mass. So if you weigh 180 lbs, that’s 180g of protein per day.
  4. Balance the Rest: Fill the remaining calories with carbohydrates and fats, depending on your personal preference and energy needs.

Supersets: Boost Efficiency & Intensity

For those looking to save even more time or add variety to their training, supersets are a great option. Supersets involve performing two exercises back-to-back with minimal rest in between. This not only cuts down workout time but also keeps your heart rate elevated, increasing calorie burn.

For example, on Day 3 (Upper Body Pull), you could superset Lat Pulldowns with Bicep Curls, allowing you to hit both your back and biceps in a more time-efficient manner.

Combining Training Splits, Supersets, and Flexible Dieting

Here’s how you can combine the power of training splits, supersets, and flexible dieting to achieve fat loss while maintaining your busy lifestyle:

  1. Commit to 3 Sessions a Week: By training 3 times a week and focusing on different muscle groups, you maximize your training efficiency. These high-intensity workouts will stimulate fat loss and muscle gain without overloading your schedule.

  2. Implement Supersets: Use supersets to increase intensity and save time, while still hitting all your key muscle groups. This is especially effective if you're pressed for time but want a challenging workout.

  3. Stay in a Calorie Deficit: Pair your workouts with a flexible eating plan that ensures you are in a calorie deficit. Whether you’re eating out with clients or grabbing something quick between meetings, stick to your calorie goal for fat loss success.

  4. Track Your Progress: Use fitness tracking apps to monitor both your workouts and calorie intake. This will help you stay consistent and make adjustments when needed.

Conclusion: Fitness Without the Time Crunch

Getting fit doesn’t have to mean hours at the gym or rigid diets. With just 3 hours a week, focused on smart training splits, supersets, and a flexible approach to dieting, you can achieve amazing results even with the busiest of schedules. At PhysiquesByForde, we believe in optimizing both your training and nutrition so you can work towards your goals without sacrificing your lifestyle.

It’s time to take control of your fitness without letting it take control of your time.

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