BACK AND BICEPS BUILD WORKOUT BODY BEAST FREE
The Full Body Workout Routine – This is my guide to the full body split which includes free sample workouts you can use.If you need/want to train each body part, exercise, or movement pattern 3 times per week for whatever reason, this is what I (and most people) consider to be the best split for that purpose. Anyone with a goal or preference that warrants a higher training frequency.The higher frequency is well suited for strength oriented goals. Plenty of good strength programs have been built around this split over the years, and with good reason. Intermediate and advanced trainees with the primary goal of increasing strength.In fact, you’ll find that most of the best beginner programs out there (including my own Beginner Workout Routine) use a full body split. Whether you want to build muscle mass, gain strength, lose fat, or anything similar, this will be an ideal option for most beginners. However, if we’re talking about who this split is most ideal for, I would narrow it down to: This split can work well for virtually every goal and every experience level. As mentioned earlier, this is the workout frequency that’s going to be most effective for most people. The 3-day full body split will allow you to train each body part up to 3 times per week (once every 2nd or 3rd day). You can have heavy, medium, and light days.You can have 2 different workouts and alternate between them (for example, A/B/A one week, and B/A/B the next).You can have 1 fully body workout and repeat it on all 3 days.But if you prefer to train on other days or have other days off, you can easily adjust to make that happen.Īs for the workouts themselves, there are many ways they can be designed. So if you prefer to have the weekends off, this is perfect. Of course, the exact days of the week you choose doesn’t matter as long as that same structure is kept intact. The version shown above is the most common way to schedule it, where the workouts are performed in an every-other-day format with two days off at the end. The 3-day full body split is one of the most popular and proven workout splits of all time. Now let’s look at the best options and figure out which one is right for you… 1. And the good news is, many 3-day workout splits will easily allow for this optimal frequency to be met. That means everything gets trained once every 2nd to 5th day instead of every 7th.
Research (sources here and here) and real-world experience has shown us that, for most people with most goals, training each body part closer to twice per week or three times per week works better than training each body part just once per week. 3-day splits can allow for an optimal training frequency.Another benefit here is that you’ll be able to find an option that fits into your specific schedule and the exact days you’re able to train on (e.g. As you’ll see below, there are quite a few different splits that use a 3-day schedule AND do it well. Most people think there are just one or two effective 3-day workout splits to choose from, which can make it seem like options are limited. There are many good scheduling options to choose from.This matters, because training too much and/or too often and exceeding your body’s capacity to recover is another huge progress killer. It ends up being more training days per week than they truly had the time in their schedule for, and that eventually leads to missing workouts, which is the ultimate progress killer.Īssuming the overall split you’re using is scheduled properly (more about that in a minute), working out 3 times per week is unlikely to be a problem for most people from a recovery standpoint. This is why so many of the people who attempt to use those kinds of 4-6 day splits fail to stay consistent with it. It’s much more convenient to fit 3 workouts into your weekly schedule than it is to fit 4, 5, or 6. Let’s get started… What Is A 3-Day Workout Split?Ī 3-day workout split is any schedule for your weight training workouts that involves training on 3 days each week and having the other 4 days off. In this guide, I’m going to show you the best 3-day workout splits for different goals, experience levels, schedules, workout frequencies, personal preferences, and more. Are you looking for a 3-day workout split that fits perfectly into your weekly schedule and allows you to effectively build muscle mass, gain strength, or lose fat?Īwesome, because that’s exactly what you’re about to get.
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