If you're really strapped for time, just go in and do the first 3-4 exercises. 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 MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools Heart Rate 2. insanely long workouts). Just like the beginner routine we covered a minute ago, it also uses the 3-day version of the split in the same alternating A-B-A – B-A-B format. Difficulty level: 2/10. Where HIRT differs from traditional cardio-strength circuits is in its protocol guidelines. Muscles can recover pretty fast and handle higher training frequencies surprisingly well. But with a full body routine, every day is a “full body” day. In this article, I’ll cover everything you need to know about it (including the 2, 3, and 4-day versions of the full body split), and provide three free workout routines for you to use. All you really need is a squat, lunge or deadlift variation, an upper-body push, and an upper-body pull. Perform the workout in circuit fashion, moving from one exercise to another without rest. It’s usually some variation of upper/lower, or push/pull/legs, or some kind of body part split. I consider the 3-day version to be the best choice for the majority of people doing full body workouts. At the end of the day, both full body and split workouts provide multiple benefits and can help you on your way toward tackling your training goals. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window). Here's why: High Frequency Training. Take 2-3 minutes of rest between each set. Legs. Pay attention to lower back loading. Note that the exact days of the week you choose doesn’t matter at all as long as that same structure is kept intact. When doing a full body split, you can increase the frequency in which you train the major muscle groups which include Tuesday. Also note that the numbers written after the exercise (like 3×8-10) represent the amount of sets and reps to do for that exercise. What Are The Best Workout Schedules And Splits? This routine earned the actor the body of a Greek god. Download my most popular Full Body Workout Routine to your phone or computer and start using it today. and experience levels (beginner, intermediate, and advanced). >> You will perform the three exercises in a circuit fashion. ), but speaking from experience, the higher the training frequency, the more likely you’ll be to run into issues with overuse injuries. For example, 3×8-10 means 3 sets of 8-10 reps. And you can rest about 2-3 minutes between sets of compound exercises, and 1-2 minutes between sets of isolation exercises. Like I mentioned earlier, the majority of the research we have looking at training frequency for muscle growth for intermediate/advanced trainees shows that training each body part twice per week is more effective than training each body part once per week. Full body workouts are often more physically and mentally taxing than workouts which divide the body up in some way. This muscle building workout will … Start your New Year's Resolutions with my 28 Day Flat Tummy Challenge! Option 2 and Option 3 Training programs tend not to include training Full Body 3 times a week but instead carry over into the following week due to the extra days rest you get between workouts. The downside to approaching things this way is that there are other potential issues you may still run into. The “more is better” approach is not always best. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Training Level: Bodybuilding beginners with no experience Training Days: 3 Days Routine Duration: 2 to 3 months Warm up: 5min warm up before you begin your workout Rest: 60 or 90 sec between sets Protein Intake: 1g of protein per pound of body weight ( Example: 200 pound= 200 gm protein) Calorie Intake: 20 or 30% more The first exercise is the barbell bench press and is going to be your main chest … They all involve 4 workouts per week, but without ever training on more than two consecutive days. Body weight options, dumbbell options, and resistance band options. You see, there is an optimal amount of training volume (aka the amount of sets, reps, and exercises being done per muscle group) for stimulating muscle growth. Dumbbell Only Workout: 3 Day Full Body Dumbbell 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. Barbell Bench Press. And so on. And so... much... more. And even when you reduce the volume per body part in each workout (and use the higher frequency to make up the difference and still get the same total weekly volume in), you still need to take into account the quality of that volume and your level of performance for body parts being trained in the second half of a full body workout. Increase weight each set to approach failure at the rep range listed. As you can see, it’s a 3-day split performed in an every-other-day format with two days off at the end. The push … This is what most people would consider to be the “classic” version of a full body routine. It can work for most goals (building muscle, increasing strength, etc.) We are assuming a Monday/Wednesday/Friday split but any combination works (even 3 consecutive days such as Monday/Tuesday/Wednesday) Day 1 of 3 day workout plan (Monday) Day 2 (Wednesday) Day 3 (Friday) Chest: Flat bench barbell press – 4 sets of 10 – 12 reps. Back: Barbell bent over rows – 4 sets of 8 – 10 reps. Instead, full body workouts take advantage of a higher training frequency (more about that shortly) and the fact that certain exercises (aka multi-joint compound exercises) target multiple body parts. In a busy society like ours with school/work pressure, it gets difficult to go to the gym or workout at home everyday. >> Each workout should last 30 minutes or less. We’re going to split up each day … It’s, The Beginner Weight Training Workout Routine. So instead of thinking about your workouts falling into a standard week, start forgetting about weeks and just focus on training every 3rd or 4th day. 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