3 day full body workout plan pdf
Week 1 Full-Body split. Your schedule will look like the following.
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Close Grip Push Up 3 8 - 12 8.
. The exact days dont matter for your workouts but the key is to get at least one rest day in between each workout getting 3. The total package workout is a simple concept really. Focus on the eccentric contraction of the muscle.
Walking Lung 3 10 - 15 Each 3. Dumbbell Bench Press 3 10 5. Youre told to get muscle gains you have to train in an 8-12 rep range for muscle hypertrophy.
Core Exercise Sets Reps Full Sit Up 3 15 Lying Leg Raise 3 15 Oblique Crunch 3 20 Bicycle 3 30 Secs Plank 3 Failure MUSCLEANDSTRENGTHCOM THE TOOLS YOU NEED TO BUILD. This 3-day full body workout program shows you exactly how to achieve it. Breaking Down The 3 Day Full Body Workout.
Workout 1 on Wednesday of Week 2 and so on. 3 Day Muscle Building Workout. Day 1 Exercise Sets Reps 1.
You will alternate between workout A covered in the previous PDF and workout B covered in this PDF. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. The muscle building program is suitable for beginners and intermediates.
Week 4 UpperLower Split. Ideally you should use this workout on Mon-Wed-Fri. Bodyweight Calf Raises 3 Failure Day 3.
Week 2 Total Body split. Bent Over Dumbbell Row 3 10 4. The other option is to just use three unique workouts which you do once per week.
The first option looks like this. Standing Dumbbell Curl 2 8 7. Workout 3 on Friday.
Machine Pec Deck 3 12 Leg Extension 4 10 Leg Curl 4 10 Pullup 4 10 Seated Lateral Raise 4 10 Dumbbell Hammer Curls 3 10 Rope Extension 3 10 Plank 5 20 secs Day 3 Exercise Sets Reps Deadlift 5 5 Incline Dumbbell Press 4 10 Lateral Raise 4 10 Pulldown 4 10 Leg Press 4 10 EZ Bar Curl 3 10 Skullcrushers 3 10 Dumbbell Shrugs 3 12 Plank 5 20 secs. Youll thank yourself later. There are two ways to do 3 day full body splits.
The 3-Day Full-Body Workout Routine. Your rep tempo should be slow and controlled. Close Grip Lat Pulldown.
Full Body 45 Degree Leg Press 3 20 Seated Row 3 20 Chest Dip 2 15 - 20 Machine Shoulder Press 2 20 Cable Curl 2 20 Tricep Extension 2 20 Hover 3 1 minute Wednesday - Series 2 Exercise Sets Reps Full Body Smith Machine Squat 3 20 Seated Calf Raise 2 25 Lat Pull Down 3 20 Dumbbell Flys 3 20 Tricep Kickback 2 20 Standing Dumbbell Curl 2 20 Decline Sit Ups 2 MAX. The workout program does have some short comings as youll be limited by the amount of weight you can use due to a lack of. This full body workout routine consists of 3 training days per week.
Take your time with each exercise and focus on proper form and developing that mind-muscle connection. Before you begin each workout start with a 10 minute warm up to prime your nervous system and get you ready to hit your workouts. Dumbbell Lunge 3 10 2.
Workouts for the 3 Day Fat Loss Workout Plan. Fast Mass Program - The 4 Day Superset Split Workout. Feet Elevated Push up 3 15 Day 2.
THE ULTIMATE FULL BODY TRAINING ROUTINE 15 Squats 3 x 20 Lunges 3 x 15 Close Grip Bench Press 3 x 20 Hanging Leg Raises 2 x 15 Leg Curls 2 x 15 Triceps Pushdown 3 x 20 Day Twenty-Two Today you will perform a high rep workout with the same exercises you have been using for your lower body resistance workout. Workout 4 on Monday of Week 2. The exact days dont matter for your workouts but the key is to get at least one rest day in between each.
Bench Press 5 sets x 5 reps. 20-minutes full-body high-intensity interval training. If youre a beginner give Workout A a try.
There will be ten exercises and will be done in a couple of rounds to complete twenty minutes of the total body HIIT workout. Workout 1 Full Body HIIT. Full Body Workout 1.
Workout 1 on Monday. You do three workouts per week training your entire body on Monday Wednesday and Friday. This 3 day bodyweight workout routine covers all the basics and will provide you with a.
3 Day Full Body Workout At Home. Push Up 3 10 - 15 7. Day 1 - Forward Lunges - 10 Reps x 2 Squat - 15 Reps x 3 Floor IYT Raises - 8 Reps x 2 Day 2 - W Superman - 8 Reps x 2 Towel Pull inside - 10 Reps x 2 Bicep Leg Curl - 10 Reps x 2 Day 3 - Squat - 20 reps Bulgarian Split Squat - 10 reps Standing Leg Curl - 10 reps.
Week 8 Upper and Lower Mix. Squat 5 sets x 5 reps. Alternatively you can cycle through them by performing one of the listed workouts every other day.
Use this time as a beginner to establish quality habits. THE FULL BODY WORKOUT ROUTINE. Standing Calf Raise 2 15 - 20 4.
Madcow 55 is dirt simple with its exercise selection relying on heavy compound movements to provide an effective full body workout. Planet Fitness Full Body Workout Day 3 Exercise Sets Reps 1. Cable Curl 3 8 - 12.
Barbell Row 5 sets x 5 reps. Cable Face Pull 3 10 - 15 6. Lateral Raises 2 8 6.
Dumbbell Military Press 3 10 5. Week 5 Push Pull Legs PPL Week 6 Push Pull Legs PPL. Ive created 2 complete total body workouts that utilize each of these movement patterns.
Squat lunge hinge push pull carry and corrective exercises. Its comprised of 3 different full body workouts. Week 3 UpperLower Split.
Full Body Workout 2. You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF. Jump Squat 30 seconds work 30 seconds rest.
Leg Press 4 8 - 12 2. Your schedule will look like the following. Full Body Workout 3.
3 Day Full Body Workout Routine for Beginners. Lying Dumbbell Extension 2 8 Day 2 Exercise Sets Reps 1. Smith Machine Row 4 8 - 12 5.
Dumbbell Hamstring Curl 3 10 3. This full body workout routine consists of 3 training days per week. Dumbbell Standing Calf Raises.
But youre also told you need to be functional. 12 week body transformation workout Plan. Heres a typical training week in the first four weeks of the program weeks 1-4.
This 3 day workout hits all major muscle groups over a 3 day period. The first day hits legsback second day hits chestshoulders and the thrid day is dedicated to arms. Dumbbell Squat 3 10 2.
Dumbbell Deadlift 3 10 4. Feel free to do them 3 times per week with at least one rest day in between each workout. Dumbbell Stiff Legged Deadlift 3 10 3.
THE FULL BODY WORKOUT ROUTINE. Workout 2 on Wednesday. Day 1- Bench Press Squat IYT Raises Lat Pulldown Day 2- Deadlift Overhead Press Face Pull.
This is the default version of the 3-day full-body workout split. Week 7 Upper and Lower Mix Workout Plan For Body Transformation. Every full body workout routine should include seven movement patterns.
Its focus is to help increase muscle gain and strength development.
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