The Best 3-Day Total Body Workout Program for Busy Adults in Scottsdale
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 35–40 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 — 30–40 sec hold
Finisher (5–6 min)
30 sec Kettlebell Swings
30 sec Push-ups
30 sec Rest
(repeat 4–5 rounds)
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 Burpees
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
Finisher (8–10 min AMRAP)
8 Kettlebell Swings
6 Dumbbell Thrusters
4 Pull-Ups (or Ring Rows)
Why This Works (Straight Talk)
It’s efficient. Three days, 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.
Take It Anywhere with the Jeremy Scott Fitness App
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
Video demos for every move
Nutrition tips, coaching, and tracking
Workouts you can do at home or in the gym
Final Word
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.
Come train with us at Jeremy Scott Fitness 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.
As always any questions just ask I am happy to answer.
Until next time eat well, train hard & be nice to people.
