It targets both strength and hypertrophy by utilizing a 5x5 rep scheme followed by a full body routine three days a week. Full Body Workout Cons. Granted, this sort of thing will vary by person based on a variety of factors (age, genetics, experience level, strength levels, injury history, etc. Weight Lifting Exercises for the 3-Day Full Body Workout In general, the 10 exercises listed here are the best exercises for each of the major muscle groups. Here’s a great muscle building routine, where you train 3x per week. Are you working out at home with nothing but some resistance bands, or a few dumbbells, or just your own body weight? This is how most top bodybuilders train in order to build muscle. We’re a team of dedicated and honest writers that offer a no bullshit guide to health and supplementation. Barbell Row Other isolation exercises in the program include incline DB flys – perfect for increasing chest width, and cable tricep extensions, which can be used to blow up the triceps, causing an insane muscle pump (beneficial for growth); it will also bring out the detail of each tricep head. The 3-Day Upper/Lower Split With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. Like I said there are also lots of other combinations but the above are common training splits. Note that the exact days of the week you choose doesn’t matter at all as long as that same structure is kept intact. BladeMaster. 170+ home exercises to choose from, with video examples for each. Get my best diet and workout content, and never miss an update. Especially when you take into account the three potential issues listed above? The program listed below will only list WORKING sets and not … This variation of the 3 … The Perfect Science-Based Full Body Workout for Mass (3-Day Routine) - YouTube A Full Body split normally prescribes just 3 training days, leaving you with 4 rest days each week. Home > Workouts > Huge Gainer 3 Day Split. Full body 3 day split workout. You need to include lots of compound lifts. Advanced Lifter – If you’ve been lifting for a long time and religiously hit the gym, or lift weights at home 3-5x per week, then stick with split routines. 3 Be strict with your rest periods. ... Lastly, your third day on the split will focus on your Leg workout. Above you’ll see three different variations of the 4-day full body split. 3 day split programs tend to work multiple muscle groups each training session, making them an efficient training option. Isolation Exercises For Detail – The training split shown above also covers isolation work, this is important for building muscle definition and bringing out the details to make each muscle pop. The 3 day full body workout routine is a favorite workout of mine because it gives the BEST results. Full body workouts are often more physically and mentally taxing than workouts which divide the body up in some way. A full body workout routine is a strength training program built around training most or all of the entire body during each workout rather than splitting it up into different parts. This is a collection of some of the most popular 3 day training programs available on Lift Vault. There’s no right or wrong way to set up a training split, it depends on your goals, how many times per week you train, experience, etc. Instead, I prefer upper/lower (like The Muscle Building Workout Routine), or push/pull/legs (like Bodybuilding 2.0 from Superior Muscle Growth), or upper/lower/push/pull/legs (like The 5-Day Workout Routine). It’s 100% free. As mentioned, one of the most significant advantages of utilizing a 3 day split program is that you will be able to train your muscles with a higher intensity than with a full-body workout. Brown Rice vs White Rice: Which Is Better? The full body workout routine is one of the most proven types of weight training programs of all time. Rest at least 90 seconds between exercises such as bicep curls and Romanian deadlifts, and up to 3-4 minutes on your heavier sets of bench presses and squats. 3 – Pay attention to rest periods. Squat Dumbbell Lateral Raise How To Build Muscle And Lose Fat At The Same Time, A “pull” workout from a push/pull/legs routine, where you only train. This type of split works well for intermediate/advanced lifters. This is because your body’s ability to recover will be less than a seasoned pro, and thus you may respond better to less frequency. I wouldn’t consider it the “best” option for, Just look at how the vast majority of natural bodybuilders and physique/figure competitors train. Just look at how the vast majority of natural bodybuilders and physique/figure competitors train. However, I wouldn’t consider it the “best” option for most people fitting this description, and most of the coaches and trainers I know agree on this point. There are lots of different ways to set up a training split…, The common training splits are as follows…. There’s no question or doubt about that at all. Although TSPA already comes with the option of a 3-day full body routine, you can use this 3-day split if you prefer to use splits. By the way, can you also add abs workout, especially obliques? For example, 3×8-10 means 3 sets of 8-10 reps. And you can rest about 2-3 minutes between sets of compound exercises, and 1-2 minutes between sets of isolation exercises. One of the best exercises for making your shoulders wider is the lateral raise – which is also featured in the training split above. Low Frequency – You only train 3x per week. March 10, 2017 at 3:45 pm. 3-Day Total Body Split This is a 3-day workout routine that is best done alternating between training days and rest days. In this article, I’ll cover everything you need to know about it (including the 2, 3, and 4-day versions of the full body split), and provide three free workout routines for you to use. Biceps. A 3 day split workout is a training routine that divides the exercises into three training days per week. 12, 10, 8 … Especially when it is combined with the secrets included in the WLC System. Which seems like it will be harder? In order to build muscle you have to create a calorie surplus, basically consuming more calories than you are burning. For all the bodybuilders who’ve been in business for years, this one’s … Real-world experience supports this, too. This isn't the time to be messing around in between sets. Dumbbell Incline Press But that’s just the nature of full body workouts. Best 3-Day Split. The higher frequency of a full body program certainly helps in this regard, as it allows you to spread the same optimal total weekly volume up over 3-4 workouts instead. This is what most people would consider to be the “classic” version of a full body routine. #1: Elevated Muscle Protein Synthesis You will only be lifting three days per week. If you're freakishly big and strong, go with the bro-split, bro. ), but speaking from experience, the higher the training frequency, the more likely you’ll be to run into issues with overuse injuries. For example the bench press not only targets the chest, but also the shoulders and triceps. This means you’ll potentially be training the following muscle groups in each workout: This doesn’t mean you need to do multiple exercises for each individual body part in each session like you would with one of the other types of workouts I just mentioned. Shameer Mulji. The Total Package Workout is the perfect workout if you’re looking to get the most out of your workouts without spending every day in the gym. 7 thoughts on “3 Day Full Body Workout Routine for Beginners” robert_93. For example, 3×8-10 means 3 sets of 8-10 reps. And you can rest about 2 minutes between each set. For example if you train 6 days per week, you could break up your muscle groups over 6 days e.g. This type of split suits beginners and intermediate lifters. And the main example that comes to mind is…. Once again, the exact days you choose doesn’t matter as long as you ideally have 1-3 rest days between the workouts. This is the spreadsheet that was shared for free on the YouTube video linked below. It’s ideal for those of you looking to pack on some serious size…. The downside to approaching things this way is that there are other potential issues you may still run into. With that said, it is important that the majority of your work is focused on using only the best compound exercises. Hey bro! So, with that in mind, who is a full body workout routine best for? This is the basic beginner program that I recommend to beginners who are looking to build muscle/gain strength. So if you compare doing 6 sets twice per week for a body part vs doing 4 sets 3 times per week or 3 sets 4 times per week for that same body part, the latter two approaches would come with a higher risk of joint or tendon issues. This muscle building workout will … The 2-day version is exactly like the 3-day version, but with 2 workouts instead of 3 (shocking, right?). Wednesday: Back and Biceps. and experience levels (beginner, intermediate, and advanced). Also note that the numbers written after the exercise (like 3×8-10) represent the amount of sets and reps to do for that exercise. For example on Mondays you train chest and back, whereas on Tuesdays you train legs. Full Body Split – where you train all muscles in one session. 2-day, 3-day, 4-day, and 5-day home workouts. It’s uses the 3-day version of the full body split, although it only involves two different workouts: the A workout and the B workout. It’s usually some variation of upper/lower, or push/pull/legs, or some kind of body part split. I mean, think about it. Whereas if you only train 3x per week, you’d need to train more muscle groups per session e.g. One of the common reasons why people fail to build muscle is because they burn too many calories from training (training 6x per week), resulting in them not eating enough – thus they fail to grow! And even when you reduce the volume per body part in each workout (and use the higher frequency to make up the difference and still get the same total weekly volume in), you still need to take into account the quality of that volume and your level of performance for body parts being trained in the second half of a full body workout. 4 – Train your whole body each time. What Are The Best Workout Schedules And Splits? The schedule shown above is probably the most common way of doing it, as many people prefer having the weekends off. It’s just that, in some of those cases, full body training may not to be the best option. If you've only got a limited time allowance in the gym, don't use a body part split. For example…. This is a simple and effective full body routine aimed at intermediates with the primary goal of building muscle. Warm ups. With the 3 day full body workout routine, you work each muscle group 3 times per week. You see, there is an optimal amount of training volume (aka the amount of sets, reps, and exercises being done per muscle group) for stimulating muscle growth. However, there’s a difference between something being a good option, and something being the best option. Just like the beginner routine we covered a minute ago, it also uses the 3-day version of the split in the same alternating A-B-A – B-A-B format. Obviously #2. A full body workout, where you might train quads, hamstrings, chest, and shoulders before even getting to back/biceps. 12, 10, 8 4. Let’s take a look at each of them right now…. Again note that the numbers written after the exercise (like 3×8-10) represent the amount of sets and reps to do for that exercise. Difficulty level: 4/10. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. Similarly, most back exercises also target the biceps, shoulder pressing exercises also target the triceps, and many leg exercises target the quads, hamstrings, and/or glutes to some extent. Yes, 3 day workout splits are great for building muscle mass. It can work for most goals (building muscle, increasing strength, etc.) This is a simple but effective 3 day muscle building split for the lateh beginning to intermediate lifter. YESyou can do this workout with the Total Six Pack Abs.fat-torching program. Preacher Curls. The concept behind a full body workout is straight-forward, you simply train your entire body, both upper and lower body muscle groups each time you head to the gym. In short, a Training Split is where you train certain body parts/muscle groups on different days of the week. Instead, full body workouts take advantage of a higher training frequency (more about that shortly) and the fact that certain exercises (aka multi-joint compound exercises) target multiple body parts. insanely long workouts). You can add in abdominal work after any of these days, based on needs and goals. If so, I've written the ultimate guide to getting the results you want without a gym. Effective Compound Lifts – when training 3x per week, it’s important to pick exercises which give you the most bang for your buck. If you're significantly smaller and/or weaker than this, consider whole body workouts about four times a week or roughly every other day. So then, you have to ask yourself, what’s the benefit of training each body part 3-4 times per week in this case? At the top of the list of reasons would likely be training volume. 12, 10, 8 3. ... At the end of the day, both full body and split workouts provide multiple benefits and can help you on your way toward tackling your training goals. Friday: shoulders, legs, abs. (For additional details about this program and another version of it, check out The Beginner Weight Training Workout Routine. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. And for that reason, even though a full body routine can still definitely work well for intermediate and advanced trainees looking to build muscle, I don’t consider it to be the best option for that purpose. S just the nature of full body ” day your buck when training 3x per week. is?... Shared for free on the YouTube video linked below home > workouts > Huge Gainer 3 split. 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