3 days a week full body workout

Are you looking for a workout routine that targets all your muscles and keeps you active, but does not interfere with too much of your schedule?

A full body workout routine offers numerous benefits for strength, muscle gain, and overall fitness. By training your entire body two or three times per week, you engage all your major muscle groups each session, allowing for maximum workout intensity, recovery, and muscle growth. As the name suggests, a full body workout routine is a training program targeting all body parts and major muscle groups in a single training session. Instead of focusing on specific muscle groups on different days, full body routines incorporate upper body exercises, lower body exercises, and your core muscles in each workout. Full-body workouts have been around since the golden age of strength training. They are great for both strength gains and bodybuilding purposes. However, they are incredibly effective at any fitness level.

3 days a week full body workout

First, building muscle is hard work. It takes ferocious consistency, discipline and sustained effort over a period of several years. Third, this is a 3 day full body split designed to stimulate muscle growth. It is possible, for some people at least, to gain muscle in calorie deficit. It involves hitting the major muscle groups three days per week. The first upper body exercise is the bench press, which is a highly effective way to build size and strength in your chest, shoulders and arms. If all you have is a flat bench and a couple of dumbbells, the dumbbell bench press works fine as an alternative. Next up is the reverse grip lat pulldown , which targets your back and biceps. Next up is the barbell squat, which hits the quadriceps, glutes and lower back. Somewhere around parallel, even slightly above, is still deep enough to make your quads grow.

Adding some extra volume offers significant benefits.

Updated On: February 19, There are a lot of people out there who are under the impression that the more time spent in the gym the better. This is certainly not always the case. One of the most important aspects of fitness is REST, and that's where a 3-day workout split offers significant advantage over higher frequency routines cluttered with too many exercises or 'junk volume'. With rest days interspersed between just three workouts per week, you can maximize the intensity each time you hit the weights. This makes it a highly effective approach for building muscle and strength As the old saying goes "sometimes less is more.

To pack on muscle , you don't need to spend hours upon hours picking things up and putting them down. Three one-hour strength-training sessions is adequate for building strength and gaining muscle mass, according to celebrity trainer Ebenezer Samuel, CSCS , head of training and innovation at the virtual training platform FlexIt. The catch, however, is you need to be intentional with how you allocate those three hours. Samuel says for strength gains, completing three full-body workouts per week —each featuring one hinge, one squat, one push and one pull exercise — is most effective. It also helps establish the mind-muscle connection ," he says. To make it as easy for you as possible, we asked Samuel to put together this three-days-per-week gains guide. Below, he offers a workout program designed for beginner and intermediate lifters.

3 days a week full body workout

Constructing one best total body workout program is a challenge when you consider all of the larger muscle groups that you need to hit in that workout. Instead of thinking about which exact lift is going to hit which major muscle groups, I want you to think more in terms of movement types. In a full body split workout, we want to perform a lunge, hinge and squat for the lower body; a push and pull for the upper body; and a carry and corrective to round out our intense workout sessions. The combination of these 7 components will not only hit all the major functions of human performance, but will lend itself to picking the right exercises for building muscle. In other words, this will be a 3-day full-body workout routine, or a 3-day workout split. This type of strength training split allows you to train the major muscle groups of the body utilizing compound moves.

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Incorporating this concept into your routine ensures that you challenge your body to adapt and grow, leading to continuous improvements in performance and muscle development. Leg Extensions x Leg Curls: 3 sets x reps each. Proper rest time between exercises is crucial for maximizing the benefits of a 3 day full body routine, but remember, you are hitting full body, so it may take awhile. Deadlifts: 4 sets x reps. Easy: just hit the gym on Mondays, Wednesdays, and Fridays. Bent Over Rows: 3 sets x reps. Targeting specific muscle groups effectively within a 3 day full body routine can be quite challenging. Remember to rotate through these weekly i. Keep pushing yourself and enjoy the journey to a stronger, fitter you! This split routine can be more manageable for those with busy schedules, fitting well into the days of the week. That doesn't mean they are easy, but they are less taxing than the major big lifts.

Full body workouts are one of the most effective training tools for anyone interested in getting stronger, gaining muscle, or losing weight. Five of the six training routines highlighted in this article call for just three training days per week. A full body workout routine is any training program that activates all of the major muscle groups in each session.

Upper A:. Skip to content Skip to primary sidebar Skip to footer. All it takes is a few minutes to loosen up, and this will greatly improve your performance. He has followed and reported on the research fields of exercise, nutrition, and health for almost as long and is a specialist in metabolic health and nutrition coaching for athletes. Remember to rotate through these weekly i. Andreas Abelsson Andreas is a certified nutrition coach and bodybuilding specialist with over three decades of training experience. It should also be noted that strength is built in hypertrophy rep ranges i. Tricep Extensions: 3x Moreover, advanced trainees are well experienced in structuring effective workouts and diets that allow them to recover enough between sessions. Next up is the barbell squat, which hits the quadriceps, glutes and lower back. Strong muscles mean big muscles. Chad XAF Fr. Consider progressive overload to gradually increase weight and intensity for continued muscle growth and strength gains.