1ST SUPERSET. Chest 'Shoulders; Triceps; Legs (optional depending on fitness goals) B-day . Performing the barbell row. 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. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. Dec 9, 2007. Even though we're training full body every session, the 3 day full body workout split will still have 3 different workout sessions. Week 2: (2) B-day workouts (1) A-day workouts; Continue to alternate like that each week: (2) A-days and (1) B-day; (2) B-days and (1) A-day, and so on. Hi Shane, In the listing of the 1st 4 day workout (4-DAY FULL-BODY SPLIT) it shows the following: (Workout 3): Incline Bench Press: 3×8 for your glutes and hamstrings. This provides more than adequate exercise and still allows two . This 3-day workout routine is designed for beginners who want to gain more confidence in the weights room. Full Body Workout 1 - Push Goblet squat - 4 sets of 5 reps Shoulder and Back Superset Workout #2. and within 2.5 weeks i started making strength gains. Superset 1: 3 sets of 6-8 reps Lift: HEAVY. so instead of hitting everthing 3 days out of the week i'm hitting back/shoulders/tri's, then back/legs/bi's, 2-3days rest, and repeat. In the first two workouts of the week, sessions are broken down into a . The 3-Day Full-Body Workout Routine: Weekly Schedule. It works out your full body. I have a super fun full body sculpting workout for you today that will strengthen your muscles and . In Week 2, an intensity week, he'll use percentages of his one-rep max (235 pounds). Remember, the body needs to recover - the absolute key to muscle growth is recovery - so hit it hard and then give it some breathing space to grow . Days Per Week: 4 Days Time Per Workout: 45-60 Mins Equipment: Bodyweight, Dumbbells Author: Josh England. Dumbbell lateral raise - 4 x 12-15 reps (rest for 2-3 minutes after each superset) C1. This plan helps you learn the absolute basics, and use them as a stepping stone to more complex and difficult workout routines. Day 2: Back and Shoulder. Day 7: OFF. So you'll do Day I twice in Week 1 and Day II twice in Week 2. For the best results, do all 5 superset workouts in a week. )-Barbell Drag curls-Dips Don't let the knees cave in. Full Body Workout 1 - Push. This split allows you to train your superior muscles two times a week, for example, the back and chest. Lateral Raises 2 8 6. Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds. Triceps dips - 4 x 6-10 reps. C2. Leg Curl 3 sets, x 10-15 reps. Cable Face Pulls 2 sets, x 10-15 reps. I think the muscles worked descriptions are incorrect. Jump To Week 2. Give this full body superset a go the next time you're looking to get a substantial lift. Workout A. (Weighted or Assisted) Pull Up - 3 x 5. One Arm Dumbbell Row 4 8 - 10 2. Here's an example of what a Full Body workout could look like for a week: Monday - Full Body Workout. Barbell bent-over row 3b. Dumbbell hammer curl to overhead press - 4 x 10-15 reps (rest for 2-3 minutes after each superset) Alternate between workout 1 and 2 for you chosen weekly frequency. 1. Day 3: OFF. 3 times a week This 3 - day split workout is done using "supersets," meaning that you will do two different exercise series in a row and then have a 60-second rest. For increased resistance, loop the band once around both . Building muscle and strength doesn't require an expensive gym membership, hours with a personal trainer, or tons of fancy equipment. Download it for iOS or Android. You do three workouts per week training your entire body on Monday. Upright Row 3 12 10 10 - 12 6. . Increase each set by 2.5% every 5 or 9 days, on Mondays or Wednesdays only. Here's how the workouts look: Workout A. Squat: 3 sets x 5-10 reps; Bench Press: 3 sets x . When you . For example: M, W, F Tu, Th, Sa . #6 Superset Back and Core Workout. Move 1: Bear Crawl Shoulder Taps (8-12 each side) . Day 1: Chest and Legs. Incline Dumbbell Bench Press 3 8 - 12 4. Jump To Week 1. Three workouts are done per week. #9 Legs and Shoulders Superset Workout. *If you want to learn more about 5×5 training with both basic and advanced 5×5 workouts, read my post: Advanced 5 x 5 Workouts for Muscle and Strength Gains. And it's a 3-day full body routine. Bench Focus. If you're on the 3-Day classic Muscle (3DCM) split, you're also set for antagonist supersets. Superset 4: 3 sets . Plank 3 20 Secs Day 3: Dumbbell Upper Body Workout Exercise Sets Reps 1. Goblet squat - 4 sets of 5 reps. Superset 3: 2 sets of 25 Lift: Light-Moderate. Deadlift - 2 x 8. 3 Day Split Workout Example 4. Warm up with rowing or walking for a 5 minutes. The 3 day workout routine for beginners consists of chest triceps back biceps forearms shoulders legs and abs training. Superset - 3 sets of Incline dumbell press with bent over dumbbell rows 8-12 reps, rest 1 minute. Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds. 5 x 15. A weekly schedule for a full body training split could look like the following. Tuesday: Off. Perform one exercise after the other in each superset and rest for a few minutes after the second exercise. Day 5: Back, Glute, and Core. 1. Principles of Mass There are a million training splits under the sun, but this plan is following a tried and true template - three full body workouts per week. Do a full-body workout. Since supersets are good for improving strength, weight will be on the heavy side with sets of 6-8 reps. Diet and Nutrition Tips Jason on March 23, 2021 at 12:18 pm. 3 sets of 10 reps. D2. #5 Superset Workout Example for Chest and Core. Monday: Full Body Workout 1. The ebb and flow of intense lifting alternated with complete rest is a great way to tell your body to adapt. You do three workouts per week, training your entire body on Monday, Wednesday and Friday. For example, a Back Squat can be considered a full-body exercise. Day 1. Face Pulls: 3×10-15. So, 3 workouts, 3 different days, each week. You train your whole body on Monday, Wednesday, and Friday. Contrary to many stupid teachings, most of us should stay well away from taking sets to failure (like 2-4 reps away), and this is what Reeves did. This way you're not compromising performance since you're still getting the total recommended 3 minutes of rest between sets for both exercises. The workout is split into three types; pull, push, and supersets. Better yet, aim to hit 10,000 steps per day, every day of the week. That's one rep. After eight reps, get into the press-up position with hands under your shoulders. As mentioned earlier, this is the workout frequency that's going to be most effective for most people. Scott Mathison's Full-Body Workout 1 Dumbbell Bench Press Part of Giant Set 2 sets, 10 Reps (No rest) 2 Pullups Part of Giant Set 2 sets, Failure (No rest) 3 Barbell roll-out 2 sets, Failure (Rest 1-2 min.) Workout Summary Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration 8 weeks Days Per Week 3 Time Per Workout 25-30 minutes Equipment Required Dumbbells This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. Take a look and why not try it for yourself What is a "Full Body Workout"? Superset 1. At the start though the routine is as follows: 1-2 minutes rest in between sets. 3 sets. I do 3x a week full body for 2-3 weeks at a time to break up conjugate strength-based Upper-Lower split 6 week cycles. A Monday, Tuesday . Lying EZ Bar Extension 2 sets, x 10-15 reps. Leg Press (close-stance) 3 x 10. Chest + Back. Front Squat Romanian Deadlift. Front Squats - 3×8; Pull-ups - 3×10; Barbell Overhead Press - 3×10; Bench Press - 3×8; EZ Bar Biceps Curls - 3×12; Dips - 3×12; Planks - 4 rounds; Leg Curl Machine - 3×8; Wednesday - Full Body Workout. Preacher Curl 2 sets, x 10-15 reps. D1. In this first workout using my Full-Body Superset System, you'll pair opposing muscle groups and movements - ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. You'll need to do 3 full rounds of 1 superset before moving on to the next superset. Day 3- Legs: On the third day, you train the legs. Check out this 3 day full body workout that helps you train for both! And using basic exercise progressions we give you just that. A PPL split split stands for Push/Pull/Legs. Here are four routines that fall under the 3 day/week training frequency, as well as the 3-day full-body workout. Ending week 6 of the challenge is on the right. Superset 2: 3 sets of 10-12 Lift: HEAVY. Ab Rollouts. Exercises marked "A" and "B" are done without rest in between (superset). Resting for a minute. Pec-deck fly or dumbbell fly - 3 x 15 (pick a weight that you can easily do 12-15 reps with) Triceps dips - 3 x 6-8 reps. Triceps extension - 2 x 12-15 ( light weight ) Bent Over Row - 3 x 5. Below is a sample 3 days a week workout program to help you lose body fat AND retain as much muscle and strength as possible. Now that you have week 1 figured out for each 5x5 lift, the rest is simple. 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). Lat pulldown - 4 x 8-15 reps. B2. 3 sets of 10 reps. Arnold used it early in his training career. While doing a full-body workout 3 times a week certainly is possible, many experts recommend you exercise caution in doing so. Directions. Days Per Week 3. Muscle Groups Worked in Your 3 Day a Week Workout A-day Workouts. Hanging leg raise 2a. On non workout days, I recommend you do 30-60 minutes of walking or leisure physical activity per day. The Training Program: Two Full-Body Workouts per Week. 1 - DUMBBELL SUMO SQUAT. Barbell Squats - 5 x 5 reps. Leg Press - 3 x 8 reps. Resting for another minute. Bring the dumbbell up to the collar bone by lifting through the elbows as you stand up. Going back to the bench press again. #5 Upper Body Superset Workout (black and blue) Sunday - Off . The 3-day full-body workout ends with a superset designed for strength gains. (Love this one but started getting sore wrists. Bench Press - 3 x 5. Address Chest Supported Dumbbell Row 3 8 - 12 . Do 3 full rounds - of all 3 supersets - to complete your workout. Tricep extensions 3a. This program is for you. Deadlift 2b. 3 x 10. Bench Press - 3 x 5. On the left was 6-7 weeks ago when I started the 90 day challenge . 5 Fat Burning Superset Workout Routines for Women . Let me be your personal trainer for the next two weeks. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. If you've only got a limited time allowance in the gym, don't use a body part split. 1a. Lateral Raises: 3×10-15. It is basically what it says! Here is a sample 3 day full-body program that hits each major muscle group, will last an average of just 45 - 50 minutes per workout, and only requires you to spend 3 days per week in the gym. Barbell . 8 ; Which has you training full body 3 days a week instead of 5. Delt raises Barbell Bench Press - 5 x 5 reps. Dumbbell Bench Press 3 x 8 reps. 3-Day Full-Body Workout Routine For Mass The workout is split into three types; pull, push, and supersets. Stay focused on the entire superset so you get the most out of it. On the left was 6-7 weeks ago when I started the 90 day challenge. Superset 1. . Perform each workout twice per week for a total of four workouts, alternating between Day 1 and Day 2. It was called The Golden 6 Workout. Be strict with your rest periods. 7 Reasons You're Not Getting Stronger >>> Frequency: Perform each workout (Day 1, 2, and 3) once per week. (Workout 4): Chin-Up: 3×8 for your glutes and hamstrings. Superset - 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. Incline dumbbell bench press - 3 x 10,8,6 (after the warm up, pyramid your way up to 5 reps to failure) Barbell bench press - 3 x 10,8,6. Here's why it should be active rest 4th May 2022; EVO AUSTRIA. Equipment 2 x Dumbbell, Decline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Pull up bar, Weight Plate, Row Cable Machine, Tricep Rope Attachment, Barbell, Squat Rack, Box, Exercise Ball, Flat Bench, Incline Bench, EZ Bar, Single D-Handle Attachment. This creates a very balanced approach over time. For your 3-day workout, your week will be split into three sessions: push, pull and supersets. Supersetting Rules. That may sound confusing so let me explain, below: Keep the dumbbell close to the body the whole time…elbows lead the way! They work great. #8 Superset Exercises For Biceps and Legs. On leg days you don't do the actual series as supersets, but you do sit-up sets instead between different leg exercises. Arnold's "Golden 6" 3-Day Full-Body Workout. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. Bent-Over Barbell Row Incline Chest Press. Workout B. Squat - 3 x 5. The first, second and third sets should be approx. Not to mention you're still saving time in the process. Walking Lunges - 3 x 8 reps. Get my new full body program here: With bro splits, you are guaranteed to hit . Although you are targeting your legs, your upper body and core play huge roles in supporting the bar. Option 3: 4-Day Program With A PPL Split. 4 Train your whole body each time. Workout A. 5 sets of 8-10 reps of squats. So now you don't have any more excuses to not make gains. Image Credit: iStock How Many Days a Week Should I Do This? If you're on an upper - lower split, you're all set to do antagonist supersets. Deadlift - 2 x 8. S2 Dumbbell Rear Lateral Raise: 4 sets x 8-12 reps. Warmup Crunches: 2 sets x 15-20 reps. S3 Crunches: 4 sets x 8-12 reps. S3 Romain Chair Leg Raise: 4 sets x failure. Superset Back and Shoulder Workout #1. This full body workout has 4 fun. Repeat two more times to hit three sets. For the other exercises do not work till complete failure, stop at least 1-2 reps short. If you're looking to get more active, review this collection of exercises for seniors of every fitness and mobility level. Complete all sets for one group . Remember to use weights that you can only rep for the stated number of reps. Perform exercises "A" and "B" one after another. StrengthLog's Full-Body Hypertrophy is a full-body program. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. Bench press 1b. About the program… This isn't the time to be messing around in between sets. This routine should be performed only 3 days per week - making the most of rest days to recover and grow. This is the default version of the 3-day full-body workout split. Push your hips forward at the top, then reverse the movement. Push Pull Legs (PPL) Chest + Tris / Back + Bies / Legs + Shoulders Upper/Lower/Upper (ULU) split Upper/Lower/Full (ULF) split Three-day full-body workout (not technically a split) Push-Pull-Legs 3-Day Split Difficulty level: 2/10 Schedule So, for superset "A", as written, you would do 4-6 reps of front squats and get 10-15 seconds breath and then complete 6-8 reps of one-arm dumbbell rows. It splits the week into 3 days as seen below: Workout 1: Chest Shoulders & Triceps Workout 2: Back and Biceps . 3 x 10. situps: 3 sets of 8-12 (slow and controlled reps) Ab crunches: 4 sets of 8-12 reps ( slow reps, use weights to make reps more difficult) Leg raises: 3 sets of 8-12 reps. Day 1 - Chest and triceps. Start Here. The idea behind this workout plan is to target each muscle group twice each week. Tricep Extension Hammer Curl. It's Best For… This split can work well for virtually every goal and every experience level. Day 4: Chest and Arms. Superset 1: Biceps. 5 sets of 8-10 reps of flat bench press (barbell or dumbbells) Superset with Side Lateral Raise 2 sets, 10 Reps (No rest) 5 Side Lateral Raise This muscle building workout will pack on the mass and it's easy to follow. You will be training two different workouts per week: workout A and workout B. 4 Standing dumbbell shoulder press Or Military Press. Get at least 3-4 minutes rest between work sets (less needed for warm-up sets). Trainer Tip: for less resistance, stand on the band with one foot instead of two. Squat Focus. 2. Try This Effective 3 Day Dumbbell Only Workout In This Article If a dumbbell only workout sounds like your cup of tea, you're at the right place. Day 2-Pulling: On the second day, you perform deadlifts and upper body pulling movements. The 3-day full-body workout ends with a superset designed for strength gains. FULL BODY "WORKOUT A" PDF 4 WORKOUT A (BEGINNER VERSION) Exercise Sets Reps Rest (min) Barbell Bench Press 3 8-10 2-3 Barbell Back Squat 3 8-10 2-3 Pull-Ups 3 6-10 2-3 Lying Hamstring DB Curls 3 10-15 2 Standing Overhead Press 3 6-10 2-3 Facepulls 2 10-15 1.5 This version is designed for beginner lifters (those relatively new to the gym). Workout Summary Main Goal Build Muscle Workout Type Full Body Training Level Intermediate Program Duration 8 weeks Days Per Week 3 Time Per Workout 75-90 minutes Equipment Required Barbell, Bodyweight, Cables, Dumbbells Target Gender Male & Female Recommended Supps Protein Powder Day 6: OFF. "If you start your next superset too soon you may not be . Superset - 3 sets of push-ups with cable rows 10-15 reps, no rest. It's as proven as it gets. 3 Pay attention to rest periods. Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second. A 3 day split is a workout routine that involves three workout sessions per week done on different days. Train on three non consecutive days with two days rest before restarting the cycle. Each session will be low in volume per body part, so recovery won't be an issue. Curl up doing a regular bicep curl for 15 reps, keeping your elbows by your ribs. This 3-day split workout hits every muscle & stimulates maximum increases in size & strength Start Here Blog Before/After Pics Get Shredded Abs Get Ripped Abs Here Big Gains Arms Blast Workout #10 Superset Full Body Workout. ENTER THIS 14-DAY CHALLENGE! New to this site? The first day hits legsback second day hits chestshoulders and the thrid day is. (Weighted or Assisted) Pull Up - 3 x 5. Which reminds of the legend Mike Mentzer, who also used and recommended 3-day full-body training plans (especially earlier in his career). This is the default version for the 3-day, full-body workout. So instead of splitting up your muscle group workouts across five or six days to target each area, you can effectively build lean muscle mass in just three days. 2. After a workout, you add new muscle protein as a result of your efforts for about 24 hours. Dumbbell Shoulder Press 4 8 - 10 3. Dips superset with Alternating DB Curls 3 x 7 Week 2: Day 1 And then do that three times to get three sets of each. And…that's exactly how I train today. Both are full-body workouts, and together they will provide a good coverage of different muscle groups and movements. Used over a 4-week period, this routine will . Single-Leg Extensions. #34. i switched from the full-body 3times per week to a 3-bodypart split 4 days per week. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. Front Squats: 3 sets, 10 reps; Stiff Legged Deadlift: 3 sets, 10 reps; Notes Schedule. 12-15 reps, 3 rounds. Reverse Overhead Rope Extensions. 5 sets of 8-10 reps of deadlifts. #7 Superset workout for Legs and Triceps. Full-body training might just be the most time-efficient way to structure your workouts if you have two or three days a week at your disposal to spend in the gym. Make sure you warm-up properly for the exercise (progress to heavier weights). This 3-day split workout hits every muscle & stimulates maximum increases in size & strength The Best 3 Day Workout Routine For building muscle. 50 % and 75 % of the weight I plan to use for the exercise Week 1: Day 1 Widegrip BB Rows superset with Wide Grip Bench Press 3 x 15 Wide Stance BB Squat supserset with Hanging Leg Raises 3 x 15 . 6-10 reps as he says.-Incline dumbbell press.-Flat dumbbell press-Seated half barbell curls. Typically, a 3 day workout split will have a rest day between each workout session and one 2 day break during the week as well. Standing Calf Raises. 170 lbs, 205 lbs and 240 lbs, respectively. 3-Day Full Body Workout. Overhead Press - 3 x 5. Superset - 3 sets of cable flys and straight arm pull-down 10-15 . Some believe that a better approach is to do the full-body workout only twice a week while engaging in less strenuous workouts the alternating three days. Overhead Press - 3 x 5. Hold one dumbbell between the legs with arms straight as you squat down. Selecting a 2-day full-body workout means you can only exercise two times a week, which means calling for creativity to work for all muscle groups. Superset #2 is a chest press and a bent over row. Each of the exercise groupings are done together. Workout Type Full Body. Research has shown that performing full-body exercises three times a week may be more beneficial for muscle growth than working out single muscle groups just once a week. Workout B. Squat - 3 x 5. Oblique Crunches: 3 sets x 12-15 reps. HIIT Cardio - Treadmill / Bike: 10 rounds - 20 seconds of work - 40 seconds of recovery. 5 sets of 8-10 reps of barbell overhead shoulder press. Download the FREE Full Body Workout Plan PDF Here! Calf Raise. I have followed Leroy Colbert for 2years nowand I love doing full body workouts.I have been doing the same 6 exercises, every workout though for 3 days a week. 15 Bicep Curls - stand on the band with your feet about hip width apart, holding a handle in each hand. Alternate the workouts (Day I and Day II) for three total sessions per week. The same goes for the . Bend your elbows to lower your . Standing Calf Raises: 4×6-10. The top 3 factors that have to be looked into when choosing the 2-day full-body workout routine are: Schedule And Availability; Start by determining how often you can manage to work out every week. Training large muscles twice promote hypertrophy and builds sizable muscles. Contact; Faq; Member Login; Can I help you . What takes Lee Priest and Jay Cutler 15 hours a week to do in a Mr. Olympia routine, these guys can complete in 2.25-3 hours a week with maximal poundage 12 rep max shock 180-240 set superset 3 day split full body routine who average lifting amounts of 600 pounds daily in bench press, squat, and deadlift also with very strong backs and throwing . It divides movements into three days: Day 1-Pushing: You perform upper body pushing movements. Maximum Muscle Workout (3 days a week as well): . The idea behind this workout plan is to target each muscle group twice each week. . Bent Over Row - 3 x 5. Workout of the week: 15-min full-body EMOM workout 16th May 2022; How to get more energy to work out 11th May 2022; Workout of the week: 12-min cardio AMRAP workout 9th May 2022; Rest day? Href= '' https: //thefitnessphantom.com/superset-workout-examples '' > Top 10 superset workout Directions: do sets! Depending on fitness goals ) B-day 3-day, full-body workout ends with a <... 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