Yo, Imma give you my take on the three day workout. This workout is meant to be three successive days, no break. The maximum gain will be a 5-day cycle 3 on, 2 off but at minimum a 7-day cycle. With 4 days off you will still gain up to a plateau, you will be strong, you will look good, but forget getting ultra low-bodyfat or swol proportions on this one. Keep in mind also that it's going to take a lot of time to do it right, if you rush, you'll be lucky to maintain.

Each workout will be at minimum an hour but if you really take your time and add a good hour cardio on the end it can easily reach 3 hours. I will do these Fri-Sat-Sun mornings it's the only time I have and the gym is a little less busy assuming you get in before 5, late-mid morning if you pick a time when it's rushing you're wasting your time, don't bother. Your gym may vary but typically there's a morning crowd and an evening crew and so avoid those times.

It's way better than it was 4 years ago but the crowd is more spread out. 

1. I highly recommend 3 sets of 10, it's a good balance and will avoid most injuries. You're stupid to max less than 5 reps and you'll look like a swimmer of you go 15+. You want to look as good as much as you want to be strong so I do at bare minimum 8 for the last set or there's too much weight and if 10 is easy on the last set add more.

2. You gotta stretch for each exercise, if you're going for endurance than no, but that means you like to look like a grey alien. Strech so you don't pull. 

3. One minute between sets, there's no rush. Tell those bitches who are pressing you to finish up that 'you're almost done'. Those fuckups want to work in, tell them 'you're almost done' because they'll have a 5 minute workout without stopping right in the middle of your sets. Mother fucking assholes, especially women.

4. If you need a spotter, it's too much weight. You're not going for Mr Olympia and let's face it, you don't have a workout buddy so just be cool and don't push so hard. You're going for 8 reps minimum so you don't need a spotter. Also fuck burpies, dead lifts, squats, and bar bench press, they're killers man and entirely unnecessary. Don't be gay and don't be a spaz.

5. Proper form always even if it means less weight, this will also avoid injuries. Don't go viral on some bitch's insta under the title "bad form loser". They should really outlaw pictures and videos in the gym. 

6. This will take a good 6-12 months religiously to go from a zero to a hero. Believe me girls will start coming up to you like you won't believe.

Day one is next.

Final note, listen, you wanna impress the bitches? You need to be in the following parameters:

5'10 180lbs 18% bodyfat or less. You'll look like a monkey with a turtle shell but you gotta make up for the <6' hurdle.

6'2-4 200-210lbs 18% bodyfat, you'll look a little thin but it's ok. When you're 220+ that's hard to maintain and expensive in terms of food, then when you get injured you will be on an awful calorie restricted diet and lose a lot of mass or end up porking out like an ex-football player. Look it doesn't even matter if you have a little fat, 15% is a good minimum 20% maximum. Don't aim for crazy, if you really love it later then go crazy.