The Only 3 Day A Week Full-body Workout Routine You Will Ever Need
In today’s hectic climate, finding enough free time to be able to go to the gym 5 or 6 days a week for a couple of hours a time is far easier said than done, with many people leading increasingly hectic lifestyles which means they basically exercise whenever they can.
Just want to see the 3 day split workout routine? Scroll to the bottom!
Of course, we all know just how beneficial it can be to go to the gym and get a fantastic workout in, but the problem many of us face is simply finding enough time to be able to do everything we need to do.
If you work long hours, have a home and family to support, not to mention a social life, following a 5-day split made famous by a number of pro bodybuilders and fitness athletes is going to be near impossible, but that doesn’t mean that your training has to take a bit of a hit as a result.
Many of you would probably prefer to train 5 days per week, training one or two major muscle groups per session, but of course the reality of things is that that is probably not possible, so what do you do?
Well, you could sit around feeling sorry for yourself, wishing you worked less hours and had less real life responsibilities, or you could think logically and look for a feasible solution to your problem which allows you to not only get in and out of the gym relatively quickly, but that also only requires a few days in the gym, and allows you to work each muscle group in the process.
Full-body workout routines are growing more and more popular with each passing day, and for very good reason too. They may take less time than other workouts, and they may not contain anywhere near as much volume as other workouts, but if followed correctly and taken seriously, they will provide one heck of a workout that yields extremely impressive results in a relatively short amount of time. Here is a sample 3 day full-body program that hits each major muscle group, will last an average of just 45 – 50 minutes per workout, and only requires you to spend 3 days per week in the gym. Take a look and why not try it for yourself?
Before you begin!
Before you begin, a few things you should know – Before you begin this program and try it out for yourself, take a look at the following things that you should know before you begin:
Days to train
If possible, try to allow for one full recovery day between each session, so ideally your training days could be Mon/Wed/Fri, or Tues/Thurs/Sat. This is designed to allow your body enough time to recover from the stress of the workout. If your schedule doesn’t allow you to train in this manner, that’s ok too, but ideally aim for one day on and one day off.
The program listed below will only list WORKING sets and not warm ups, the warm ups are down to you. Ideally before you perform any working set, you should choose a light to moderate weight and perform at least two warm up sets to get the blood pumping and the muscles working.
Always stretch beforehand
Before you even perform any warm up sets you should first take 5 – 10 minutes and perform some various stretches to help stretch the muscles out and to improve flexibility and muscle elasticity. This will reduce the likelihood of muscle cramps or rips.
The program also doesn’t list which weights you should use because each person is unique so a weight that feels heavy to one person, may feel decidedly light to another. The thing that you must remember however, is that you will only be performing one exercise per body part, and so because of this you will need to select a weight that really tests you that requires you to really push yourself on the last few repetitions.
Train to failure
The weights you use should allow you to just about complete the minimum amount of reps for each exercise before you reach failure. The idea is to really punish the muscles and put them through their paces, so you will need to ensure you train to failure. If the program tells you to perform 10 – 12 reps, and you easily hit 12 reps and could keep going for several more, the weight is too light so go a little heavier until you reach failure.
Before and during your workout you’re going to need to ensure that you have plenty of fluids in your body to ensure you’re well hydrated. This not only helps prevent injuries and dehydration, it also helps improve athletic performance. Drink a glass or two of water around an hour before your workout, and sip on water during. Don’t drink too much or else you run the risk of becoming bloated, suffering from stomach and muscle cramps, and having to rush to go pee every 5 minutes.
If you wish to get the most out of your training, you’re going to have to get your nutrition right on point, and that means your post-workout shake is going to have to be just right. As soon as possible following your workout, mix up your shake with water and drink it down. Opt for whey protein, preferably isolate although concentrate will still be sufficient enough. You should also add a scoop of dextrose powder to help spike insulin levels to shuttle more nutrients into the body, as well as amino acids such as L-Glutamine, to help enhance protein synthesis and post-workout recovery.
The Workout Schedule (3 day split)
We are assuming a Monday/Wednesday/Friday split but any combination works (even 3 consecutive days such as Monday/Tuesday/Wednesday)
- Chest: Flat bench barbell press – 4 sets of 10 – 12 reps
- Back: Barbell bent over rows – 4 sets of 8 – 10 reps
- Shoulders: Standing barbell military press – 4 sets of 10 – 12 reps
- Legs: Barbell squats – 4 sets of 8 reps
- Biceps: EZ bar curls – 4 sets of 15 reps
- Triceps: Rope pushdowns – 4 sets of 15 – 20 reps
- Core: Hanging leg raises – 3 sets of 30 reps
- Back: Wide grip pull ups, or Close grip lat pull downs – 4 sets of 10 – 12 reps
- Biceps: Alternate dumbbell curls – 4 sets of 10 reps per arm
- Chest: Incline dumbbell press – 4 sets of 10 – 12 reps
- Triceps: Overhead triceps extensions – 4 sets of 20 reps
- Shoulders: Seated dumbbell Arnold presses – 4 sets of 12 reps
- Legs: Leg press machine – 4 sets of 12 – 15 reps
- Core: Stomach crunches – sets of 30 reps
- Core: Bicycle crunches – 3 sets of 30 reps
- Triceps: Skull-crushers – 4 sets of 15 reps
- Biceps: Preacher curls – 4 sets of 12 reps
- Back: Dumbbell bent over rows – 4 sets of 10 reps per arm
- Shoulders: Lateral raises – 4 sets of 20 reps
- Legs: Standing calf raises – 4 sets of 20 – 30 reps
- Chest: Incline dumbbell flyes – 4 sets of 12 – 15 reps
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