3 Day Muscle Maintenance Workout Plan (with PDF)

In today’s fast-paced world, people from various walks of life find themselves juggling busy schedules and navigating different environments. Despite these challenges, the importance of maintaining one’s muscle mass remains paramount. Whether it’s the bustling professional balancing work and family commitments or the avid traveler exploring new horizons, the need to prioritize fitness and health remains constant.

Busy individuals often recognize the value of staying fit amidst their hectic routines, understanding that muscle maintenance is key to preserving strength and resilience.

Similarly, frequent travelers understand the unique challenges of maintaining their muscle mass while on the go, acknowledging the importance of adapting their fitness routines to accommodate changing time zones and environments.

By incorporating simple yet effective exercises and healthy habits into their daily lives, busy individuals and travelers can effectively preserve their muscle mass and overall fitness levels.

Our article aims to provide a comprehensive guide to muscle maintenance, offering practical tips and workout routines to meet the needs of individuals with diverse lifestyles. Whether you’re a busy professional or a globe-trotting adventurer, embracing the principles of muscle maintenance can empower you to lead an active and fulfilling life, regardless of your lifestyle demands.

What is Muscle Maintenance?

Muscle maintenance refers to preserving the size, strength, and functionality of muscles without necessarily aiming to build significant muscle mass or increase strength.

It’s a crucial aspect of fitness for individuals who have reached their desired level of muscle development or for those who are taking a break from intense training, such as during a recovery period or when focusing on other fitness goals.

One key component of muscle maintenance is maintaining a consistent exercise routine that includes resistance training exercises targeting all major muscle groups. These exercises should be performed at an intensity level sufficient to stimulate the muscles but not so high that it leads to muscle breakdown or excessive fatigue.

A study examined older men who followed a 3-day per week weightlifting program for 12 weeks, then switched to just one day per week for maintenance. Results showed that the group maintaining the once-a-week routine preserved their muscle strength and size, while those who stopped exercising experienced significant losses. This suggests that a reduced frequency of weightlifting, even just once a week of lifting, with 3 sets of 10 repetitions at 80% of 1RM, can help older individuals maintain muscle size.^[1]

In addition to resistance training, proper nutrition is essential for muscle maintenance. Consuming adequate protein, carbohydrates, and healthy fats supports muscle repair and recovery. Protein, in particular, is crucial for preserving muscle mass, as it provides the amino acids necessary for muscle protein synthesis, the process by which muscles repair and rebuild themselves.

How Often Do You Have To Workout To Maintain Muscle?

A recent study examined how much exercise is needed to maintain physical performance when time for workouts is limited. It found that for most people, doing endurance exercises like running or biking twice a week for around 13 to 26 minutes each session (volume is reduced by 33-66%) while keeping the same intensity can keep endurance levels steady for about 15 weeks.

Similarly, for strength training, younger individuals may only need to lift weights once a week with one set of exercises to maintain muscle strength and size for about 32 weeks, while older individuals might need to do this twice a week with a few more sets. The study emphasizes that maintaining exercise intensity is crucial for preserving physical performance over time, even with reduced frequency and volume of exercise.^[2] 

Consistency is key when it comes to maintaining muscle. By engaging in resistance training exercises that target major muscle groups once a week, we can stimulate muscle fibers and prevent muscle atrophy. These sessions don’t need to be lengthy; even shorter, focused workouts can be effective for muscle maintenance.

In addition to resistance training, incorporating other forms of physical activity such as cardiovascular exercise and flexibility training can further support overall health and fitness.

How Many Sets Are Required Just To Maintain Muscle Mass?

For most individuals looking to maintain muscle mass, performing 2-3 sets of resistance exercises per muscle group, per week, can be sufficient. This range allows for enough stimulus to maintain muscle strength and size without overtaxing the muscles or risking excessive fatigue.

This typically involves selecting a weight 80% 1RM that allows for around 10 repetitions per set, with the last few repetitions feeling challenging but still manageable.

3 Day Muscle Maintenance Workout Routine

While intense workouts are common in the fitness world, it’s just as important to have routines that help you stay fit in the long run. Our three-day maintenance workout plan offers a straightforward approach to preserving your muscle size and strength without pushing too hard.

It’s made for people like you, who want to keep up with their current fitness level.

Note: It’s a bit challenging to determine your 1RM, but don’t worry—you can easily find it using our 1RM calculator.

Day 1: Legs and Biceps

• Squats: 3 sets of 8-10 reps (80% of 1RM)
• Leg Extension: 3 sets of 10 reps (80% of 1RM)
• Lying Hamstring Curl: 3 sets of 10 reps (80% of 1RM)
• Calf Raises: 3 sets of 10 reps (80% of 1RM)
• Barbell Curl: 3 sets of 10 reps (80% of 1RM)

Day 2: Chest, Triceps, Cardio, and Abs

• Bench Press: 3 sets of 10 reps (80% of 1RM)
• Incline Bench Press: 3 sets of 10 reps (80% of 1RM)
• Triceps Pushdowns: 3 sets of 10 reps (80% of 1RM)
• Cardio (Treadmill/Elliptical/Spin Bike): 10-15 min or Reduce the volume by 33-66% while keeping the same exercise intensity (optional)
• Crunches: 3 sets of 20 reps

Day 3: Back, Shoulders, Traps and Cardio

• Barbell Row/Deadlift: 3 sets of 8-10 reps (80% of 1RM)
• Wide Grip Lat Pulldown: 3 sets of 10 reps (80% of 1RM)
• Military Press: 3 sets of 10 reps (80% of 1RM)
• Barbell Shrugs: 3 sets of 10 reps (80% of 1RM)
• Cardio (Treadmill/Elliptical/Spin Bike): 10-15 min or Reduce the volume by 33-66% while keeping the same exercise intensity (optional)

Muscle Maintenance Workout Program PDF

Download our complimentary printable PDF template of the 3-day maintenance workout routine for free. Whether you prefer to have it handy on your phone or keep a hard copy in your gym bag for future reference, this printable PDF template will help you stay on track with your fitness goals.

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The Bottom Line

Adopting a consistent and balanced approach to fitness through a structured maintenance workout routine is essential for long-term success. By prioritizing sustainability over intensity, we can ensure that our fitness journey remains enjoyable, manageable, and effective.

Our 3-day maintenance workout routine is a blueprint for maintaining muscle mass, strength, and cardiovascular health without overwhelming ourselves.

Our program provides a solid foundation for sustaining progress and promoting overall physical resilience.

References

1. Trappe S, Williamson D, Godard M. Maintenance of whole muscle strength and size following resistance training in older men. J Gerontol A Biol Sci Med Sci. 2002 Apr;57(4):B138-43. doi: 10.1093/gerona/57.4.b138. PMID: 11909878.
2. Spiering BA, Mujika I, Sharp MA, Foulis SA. Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time. J Strength Cond Res. 2021 May 1;35(5):1449-1458. doi:10.1519/JSC.0000000000003964. PMID: 33629972.