Monday, 26-09-2022

These 3 Day Full body Workout Will Help You Build Muscle and Strength!

Looking for a full body workout routine? Then this is the article for you. A lot of people think they need to spend hours at the gym to get a good workout, but we’re here to tell you that if you dedicate just three days a week to a full-body routine, you can see results that you’ll actually be excited about.

Focusing on strength training through full-body workouts is the best way to help your body build muscle. It’s important to note that it’s imperative you don’t overtrain or become injured, which can lead to long-term damage and even the inability to exercise. You can avoid this by following a simple 3-day full-body workout plan that targets every area of the body.

It’s important to remember that the average person exercises for just 30 minutes per week. Even though that’s a statistic that’s slowly changing, it’s often a surprise for many when they realize that their efforts to fight the flab and get into shape may only net them 30 minutes of total activity each week. If you have the time, it’s much better to try a three-day full-body workout routine than a 30-minute quick fix each week.

When you’re working out, you need to have a plan. This will help you stay on track and make sure you’re keeping your body healthy. That’s why we put together these full-body workout routines!

What Is A 3-Day Full Body Workout?

3 Day Full body Workout

The 3 day full body workout targets all muscle groups in just three days. Each day, the workout targets a different muscle group because it is divided into three. You can also take days off between sessions to allow your muscles to recover. You can maximize the strength gains you have made in your up days by resting.

It takes hard work and consistency to build muscle. You must improve your workouts to see results. You cannot do the exact same exercises every day, for the same set of exercises and the same weight. To trigger hypertrophy, you must keep it fresh and challenge yourself.

This 3-day bodyweight workout incorporates key principles of muscle building. The workout is progressively more challenging so that you can keep putting in more effort. You can also vary the muscle groups so that previously exercised muscles recover and replenish. It isn’t always easy to find a workout that works for you.

The 3-day workout splits tend to target the larger muscles groups more than the smaller ones.

Warm-up before a full-body workout

You must warm-up before you can plan a three-day body workout. Warm-up sets are not included in the number of sets that are listed in the workout programs. Warming up is essential to prepare your muscles, joints, and nervous system.

To prepare for the hard work ahead, it is always a good idea to do heavier warm-ups. Most people only need to do 1-3 warm-up sets. Depending on your weight and how you feel, you may need to do more than one set.

It is also important to consider the temperature in the gym. Warm-up sets are more effective in cold gyms. You might not do as many sets if the temperature is high or normal.

The best warm-up is cardio which targets the muscles you will be using later. You can run, bike, or jump on a treadmill. You can also do mobility exercises. These exercises target the arms, shoulders, and wrists.

3-Day Full Body Workout Routine for Beginners

3-Day Full Body Workout Routine for Beginners

Your first priority as a beginner should be to improve your form. This will prevent injury. Don’t be ashamed, begin with small weights, and then increase your progress as you feel more comfortable. Don’t compare yourself with others who have been doing full-body workouts for longer. Be patient and consistent to get better results.

Anyone who has not done more than six months of weight training consistently is considered a beginner. This 3-day workout split is for beginners and encourages muscle growth and strength while increasing workout capacity. Here is some samples 3-day weekly routine that is perfect for beginners:

Full Body Workout for Beginners 1

  • Bench press – 3 sets (8-10 reps)
  • Rows – Three sets of 8-10 reps
  • Squats – 3 sets of 8-10 reps


  • Sets: 3
  • Reps: 5-10
  • Rest: 2 minutes

Next is the barbell squat. This hits the quadriceps as well as the glutes and lower back. There is no need to go down in terms of depth for squats. You can still make your quads grow by staying at least slightly below the parallel line.

Bench Press

  • Sets: 3
  • Reps: 5-10
  • Rest: 2-minutes

The bench press is the first exercise for the upper body. It is an effective way to increase strength and size in your chest, shoulders, and arms. The dumbbell bench press is an excellent alternative if you don’t have a lot of equipment.

Full Body Workout for Beginners 2

  • Deadlifts – 3 sets of 6-8 reps
  • Pull-ups and Lat pulldowns – 3 sets (8-10 reps)
  • Shoulder press – 3 sets (8-10 reps)

This basic training program consists of two workouts. Based on these 2 simple full-body workouts for beginners, you can alternate between exercises. For example, on day 1 and day 3 do workout 1, day 2 do workout 2. Then the next week, you do day 1 and day 3 workout 2, and on day 2 do workout 1.

It is important that you take a break between sets. Between each set, take a 2-minute break. It is better to get too much rest than not enough, so you can finish the workout.

3-Day Full Body Workout for Intermediate

3 Day Full Body Workout for Intermediate

You can improve the intensity of your training if you are in good shape. You can add weight depending on your comfort level. These are 3 of the best examples of 3-day workouts for intermediate.

Full Body Workout 1

  • Bench press – 3 sets – 5-8 reps
  • Dumbbell shoulder presses – 2 sets of 5 to 8 reps
  • Lat pulldown – 3 sets of 10-15 reps
  • Leg curl – 3 sets, 10-15 reps
  • Squats – 3 sets 5-8 reps
  • Inline curl – 2 sets, 10-15 reps
  • Triceps press down – 2 sets of 10-15 reps

Full Body Workout 2

  • 2 sets of 15-20 reps for lateral raise
  • Cable row seated – 3 sets of 10-15 reps
  • Dumbbell hammer curls – 2 sets of 10-15 reps
  • Extension of the overhead triceps – 2 sets, 10-15 reps
  • Leg Press for Glutes – 3 sets, 10-15 reps
  • Incline dumbbell press – 3 sets of 10-15 reps
  • Romanian deadlift – 3 sets of 10-15 reps

Full Body Workout 3

  • Cable crossover – 3 sets with 15-20 reps
  • Dumbbell row – 3 sets of 5-8 reps
  • Leg extension – 3 sets, 15-20 reps
  • Leg curl – 3 sets, 15-20 reps
  • Lying triceps extension – 2 sets of 10-15 reps
  • Two sets of 10-15 reps for bent-over lateral raise
  • Preacher curl – 2 sets of 10-15 reps

Mass Workout: 3-Day Full Body Workout

You can choose from the pull, push, or supersets. This workout plan aims to target each muscle group twice a week. A 3-day, full-body workout concludes with a superset for strength gains.

Full Body Workout 1: Push

  • Floor Press – 4 sets with 5 reps
  • Goblet squat- 4 sets of 5 reps
  • Landmine press – 3 sets (8-12 reps)
  • Leg extension – Three sets of 12 reps
  • Leg press – 3 sets (8-12 reps)
  • Pallof Press – 3 sets 12 reps

Full Body Workout 2: Pull

  • Cable rotations – 3 sets of 12 reps
  • Rack pull – 5 sets of rack pull
  • Lying Hamstring curl – 3 sets with 12 reps
  • Hip thrusts – 3 sets of 8-12 reps
  • Pull-ups – 3 sets of 5 reps
  • Pulldown lat – 3 sets (8-12 reps)

Full Body Workout 3: Superset

  • Deadlift kettlebell – 3 sets (8-12 reps)
  • Dumbbell incline press – 3 sets of 8-12 reps
  • Dolly press single-arm dumbbell presses – 3 sets of 12 reps
  • Hack squat – 3 sets of 8-12 reps
  • Single-arm Dumbbell Row – 3 sets of 8-12 reps
  • Three sets of 8-12 reps for the bent-over row

3-Day Full-body Workout for Weight Loss

You can lose weight by doing a 3-day body workout. It is important to determine how many calories you can burn by exercising. Calculate your calorie intake and BMR to do this. To burn fat, you can do the full-body workout below on alternate days.

Full Body Workout 1

  • 5 sets of 5 Barbell Deadlifts from the barbell
  • Do Kneeling Push-Up 3 sets of 20 reps.
  • Do Pull up 5 sets of 8 reps.
  • Dumbbell power clean – 3 sets of 5 reps
  • Dumbbell RDL to shrug- 3 sets of 12 reps
  • Hanging leg raise – 3 sets of 10 reps
  • Rows – 2 sets of rows for 1000M

Full Body Workout 2

  • 4 sets of 8 reps for the Barbell Bench Press
  • AB wheel rollout – 3 sets of 12 repetitions
  • Barbell squat 8 sets of 3 reps
  • Barbell hip thrust – 4 sets of 12 reps
  • Dumbbell bench press 4 sets of 10 reps
  • Do 4 sets of 8 repetitions of the kneeling push-up
  • Farmer’s Walk – 2 sets covering the furthest distance
  • Sprint Running – 5 sets at top speed for 8-10 secs

Full Body Workout 3

  • 4 sets of 8 repetitions for the overhead dumbbell press
  • Bench Jump – 5 sets with 5 reps
  • Cable woodchip – Three sets of eight reps per side
  • Dumbbell shrug – 4 sets of 20 reps
  • Dumbbell lunge – 4 sets of 8 reps each
  • Do 100 repetitions of a kneeling push-up
  • Face Pull – 4 sets with 12 reps
  • Leg curls – 4 sets of 20 repetitions

Muscle Evo 3-Day Full Body Workout Routines

Muscle Evo is a well-respected training program that focuses on building muscle and reducing fat gain. This program combines modern muscle-building science and old-school training principles to make you lean, strong, and mean. Muscle Evo is designed for those who wish to increase their muscle size and stay lean. I’d like to clarify a few things so you can decide if this program is right for you.

This product is well-known and highly effective. This digital product is only $39. You can find more information here about the benefits, regulations, and prices. We are honest in our reviews and do not receive any commissions from Muscle Evo.

You can also refer to these 3 day full body workouts split as part of the Muscle Evo program:

Full Body Workout 1

  • Bench Press 3 sets x 5 to 8 reps
  • Reverse grip lat pulldown 3 sets x 10-15 reps
  • Do 3 sets of squats x 5-8 reps
  • Leg Curl 3 sets, x 10-15 reps
  • Dumbbell Shoulder Press 2 sets, x 5-8 reps
  • Incline Curl 2 sets, x 10-15 reps
  • Triceps Pressdown 2 sets, x 10-15 reps

Full Body Workout 2

  • Incline Dumbbell Press 3 sets, x 10-15 reps
  • Cable Row 3 sets, 8-12 reps.
  • Leg Press 3 sets, x 10-15 reps
  • Romanian Deadlift 3 sets, x 10-15 reps
  • Lateral Raise 2 sets x 15-20 reps
  • Dumbbell Hammer Curl 2 sets, x 10-15 reps
  • 2 sets of Overhead Triceps Extension x 10-15 reps

Full Body Workout 3

  • Cable Crossover 3 sets, x 15-20 reps
  • Wide Grip Front Lat Pulldown 3 sets, x 8-12 reps
  • Leg Extension 3 sets x 10-15 reps
  • Leg Curl 3 sets, x 10-15 reps
  • Cable Face Pulls 2 sets, x 10-15 reps
  • Preacher Curl 2 sets, x 10-15 reps
  • Lying EZ Bar Extension 2 sets, x 10-15 reps

This is the default version for the 3-day, full-body workout. Three workouts are done per week. You train your whole body on Monday, Wednesday, and Friday.

  • Monday: Full Body Workout 1
  • Tuesday – Off
  • Wednesday: Full Body Workout 2
  • Thursday Off
  • Friday Full Body Workout 3
  • Saturday Off
  • Sunday – Off

The days that you train doesn’t have to be set in stone. You can train on Tuesday, Thursday, and Saturday if you are unable to make it to the gym Monday, Wednesday, and Friday.

You can also push back the day if you are late for a workout. Let’s take, for example, a Wednesday workout that you missed. This is what your week could look like:

  • Monday: Full  Body Workout 1
  • Tuesday – Off
  • Wednesday: Off
  • Thursday: Full Body Workout 2
  • Friday Off
  • Saturday Full Body Workout 3
  • Sunday – Off

You should have at least one day off between every workout. This means that if you train Monday, and Tuesday will be your day off and Wednesday will be your training day. This gives you four days of rest per week.

The 3-Day Workout Split: What Are the Benefits?

Full body workout plan pdf download link:

You can download this full body workout routine consists of 3 training days per week in PDF format here.

The greater number of resting days (or cardio days) is the main benefit of 3-day-splits. Cardio doesn’t tax the muscles as much as hardcore weight training does. Overtraining is greatly reduced because each muscle has more time to heal. There are many benefits to a 3-day full-body workout for both men and women. This training style has many advantages over the 2-, 4-, and 5-day workouts.

Simplicity: Using alternate days to exercise is an easy and straightforward routine.

Convenience: Because most people are busy and require a few days off from the gym, the three-day split works well for them.

High-frequency training: Having the ability to train each muscle group at least 2-4 times per week is recommended for strength and hypertrophy (1) (3).

Repetitive stress injuries are less likely with varying exercise. This allows your joints to rest and helps prevent injury.

Lower risk of overtraining: With breaks between sets and rest days, the 3-day split lowers fatigue and poor form.

The number of sets per muscle group:

You should follow these general guidelines:

  • Larger muscle groups such as the chest, back, shoulders and quads can be set up in 9-15 sets.
  • You can do 6-9 sets for smaller muscle groups such as triceps and biceps or calves.
  • The smallest muscle groups, such as the traps, rear delts, and forearms, are 1 to 4 sets.

You can adjust the number of sets per muscle depending on your goals. Also, consider how much resistance you are willing and able to bear. Progressive intensity is best. You should not overdo it.

The Length of Each Session in A 3-Day Split Workout

Your schedule and strength will determine the length of your workout sessions. You can save a lot of money if you only go to the gym three times a week. A full-body workout should take between an hour and an hour and a half, excluding the warm-up and cool down.

Some exercises will become easier if you exercise consistently. You will be more efficient in performing certain sets. However, this does not mean you should cut down on the time you spend in the gym. You should increase the intensity of your workout.

Always leave the gym after putting a lot of stress on your muscles. Hypertrophy means tearing down and building muscles. If you don’t feel like you have worked your muscles hard, it is not the right workout.

Frequently Asked Questions

What to do if you miss a day in a 3-day split workout?

The 3 day full body workout is ideally a Monday/Wednesday/Friday affair. This means you will go to the gym for three days and then break on Tuesday and Thursday. Weekends are also a time to rest.

But, life isn't always predictable. You might have to cancel a workout because of an unexpected circumstance. If this happens, you can make up the day by continuing the pattern. This is how you can continue the pattern if a day passes.

  • Monday: Workout
  • Tuesday: Rest day
  • Wednesday: I missed my workout
  • Thursday: Workout
  • Friday: Rest day
  • Saturday Workout
  • Sunday: Rest day
You can work out on consecutive days if you don't have the option of working out on weekends. While rest days are important, there are many benefits to exercising on consecutive days. Take, for example:
  • Monday: Workout
  • Tuesday: Rest day
  • Wednesday: I missed my workout
  • Thursday: Workout
  • Friday Workout
  • Saturday: Rest day
  • Sunday: Rest day
Keep in mind that your training days are flexible. You can do Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. A 3-day split workout is when you skip one day between your workouts. It is up to you to decide how you do this.

Is 3 day full body good for beginners?

Full-body workouts offer the benefit of being able to do the same movements multiple times per day. They are a great choice for beginners because you have more chances to practice your lifts.

Is 3 day full body workout enough?

A great training method is to do full-body workouts. It isn't ideal to do a full-body workout each day. Because you will be stimulating your muscles in just one session, and not enough time for them to recover, this is a problem. It is best to rest for 2-3 days.

Is it OK to do a full body workout 3 times a week?

Nicholson said that no matter your fitness level, "full-body training workouts" are time-efficient. He suggested that you could do them two to three times per week and get a greater than adequate physical response. This will improve strength, endurance, flexibility, and body composition.

Can I tone my body in 3 days?

The combination of positive mental games, healthy eating habits, and regular exercise can transform your body in a matter of days. It will lead to a life of health and well-being.

Can you do full body workouts 3 days in a row?

If you have a busy schedule and can't squeeze in 2-3 days of full-body strength training, you should try to arrange your workouts so that you don't overload the same muscle groups.

Is it better to workout 3 days a week or 5?

Although it is desirable to train four to five times per week, most people find this impossible due to time constraints. Experts suggest that you aim to train three times per week. This exposes the body to a large enough stimulus throughout the week, which allows the body to adapt, and become stronger, leaner, and fitter.

Why you should only lift 3 days a week?

Research suggests that strength training should be done between 2 and 3. To ensure that they get the maximum effective dose of strength training, I recommend that people strength train at least 3 times per week. This is especially true if there are no other activities during the week.

Can I build muscle with full body workouts?

A full-body workout aims to work for all muscle groups in order to promote and efficiently grow muscle. A total-body workout is a great way to gain strength and muscle, regardless of whether you are a bodybuilder or not.

Are splits or full body workouts better?

Experts state that a split workout program can result in significantly less fatigue if it is properly programmed. The focus is on just one or two body areas-max. Full-body workouts burn more calories and exhaust your body faster, which can lead to a loss of strength-specific training focus.

How many exercises should be in a full body workout?

The full-body workout will have you exercising each muscle group three days per week. Full-body workout for large muscle groups: 90 to 120 weekly repetitions broken down into three workouts. Each workout should be 30-40 times.

Do full body workouts burn fat?

Because they target multiple muscle groups simultaneously, full-body exercises can be very efficient and save you both time and energy. The right approach to weight loss will help you burn fat and build muscles, which can help you burn more calories at rest.

Should beginners do full body workouts?

For beginners, you should do full-body workouts three times per week. A Monday, Wednesday, and Friday training plan is recommended. They will have plenty of time to rest between sessions. Follow the following basic movement patterns each day: squats, lunges, bends, push, pull, core and core.

Which exercise is best for full body?

A list of the top full-body exercises

  • Pushups.
  • Squats.
  • Burpees.
  • Lunges.
  • Running and cycling.
  • Stair climbing.
  • Important things to keep in mind
  • Takeaway.

Can you do a full body workout at home?

It's more important than ever to make time for your mental and physical health. This is a quick and easy way to work out your whole body in 10 minutes. It doesn't require any equipment and can be done at home. Both your body and mind will reap the benefits. It's much more enjoyable with a friend.

Is plank a full body exercise?

The plank is a complete body exercise that targets the upper, core, and lower bodies.

How should eating habits be on a 3-Day full-body workout routine?

A healthy diet is essential to get the best results from your full-body workout. You should adjust your calorie intake to meet your goals.

To lose weight, people need to have a calorie deficit. To burn more calories than they eat. There are many options for diets you could consider. You can choose to eat Paleo, Keto, or another diet. Just make sure you get all the nutrients you need.

You can achieve the deficit by eating balanced meals and controlling your portion sizes. To help you reach your goals quicker, you might consider calorie counting.

People who are trying to build muscle need a surplus of calories. To repair damaged muscles and promote hypertrophy, they must nourish themselves properly. You might consider drinking your calories if you have difficulty eating enough to achieve a caloric surplus. You can do this by drinking protein shakes and mass gainers.

Do not rush to add gainers and shakes to your diet if you are just starting out. To ensure that your meals are healthy and sufficient in quantity, you should first work on improving the quality of your meals. Supplementation may be an option if you still have difficulty consuming enough.


About Author

Hi, I'm Gia Han. I study pharmacist but currently only do housework and handmade cosmetics. I also have a little knowledge about informatics like Wordpress, Joomla, or SEO, but only at the level of use, I cannot be a teacher. The articles I write are based on my own experience and actual use. There will be errors or not, but if you find any errors, please message me to correct them. Contact me here.

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