3 Day Full Body Workout

3 Day Full Body Workout Plan

Full Body Workout Routine Not Only Builds Muscle But It Torches Fat … in Less Than 60 Minutes.

Can you spare 60 minutes, three times a week?

If the answer is “yes” I have the perfect workout routine for you: A “Full Body Workout” program that will get you in-and-out of the gym in less than an hour, will amp up your metabolism for the next 48 hours and — after about a month — will give you noticeable improvements not only in your strength, but also your physique.

Oh, and expect to drop some body fat in the process.

Why A Full Body Workout?

Full body workouts are probably the single most under-utilized workout routines in the gym.

Regardless of your experience level or existing strength, working your entire body in a single session is not only challenging, but an extremely effective way to build muscle, strength and burn fat in the process.

Before we actually take a look at a full body workout routine, let’s quickly discuss some of the advantages of working your entire body in a single session and the basics you need to know about before getting started.

The Benefits of Full Body Workouts

There are a number of benefits to performing full body workouts, including:

• Better core development
• Less overall time in the gym
• Improved recovery intervals
• Reduced risk of overtraining
• Greater training frequency per muscle group
• Increased energy expenditure during and after training
• Increases in beneficial growth hormones
• Highly customizable to different training goals, whether that is strength, muscle size (hypertrophy) , endurance or a combination of the three
• Better overall muscular development and symmetry
• Reduced risk of developing muscle imbalances, especially among smaller stabilizer muscles
• Secondary cardiovascular benefits
• Appropriate for all ages and levels of experience, from beginners to advanced trainees

Don’t Forget Your Exercise and Training Log!

To get the most out of this — and any workout — keep track of your progress with an exercise log. Increasing strength, mass and muscle endurance requires you to gradually increase the weight, reps and volume (sets) each successive workout to keep your muscles challenged and growing. Because this particular full body workout routine fixes your sets at three, progression will primarily be a function of increasing reps within the 8-10 range, as well as making slight increases in weight week-over-week.

To accomplish this, you’ll need to know how much you lifted in your last workout, as well as the reps. The only way to be sure is to write it down. Please don’t skip this step. Not keeping track of performance in the gym is one of the primary reasons people don’t progress in their workout routines and fail to hit their fitness goals.

So let’s get to the actual workout.

3 Day Full Body Workout

Unless otherwise indicated, for all exercises use a weight that causes you to “fail” between 8-10 reps per set. Perform 10 minutes of light cardio and stretching prior to the routine. Also, you can perform one light-weight warm-up set (not reflected in the sets in the routine below), and three working sets for each exercises.

Workout #1 (Day One) Exercises

Barbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Standing Calf Raise: 15 Reps for 3 Sets

Dumbbell Bicep Curls: 8-10 Reps for 3 Sets

Tricep Bench Dips: Perform as many dips as you can for 3 sets.*

Back Extensions: One Set of 15**
Swiss/Stability Ball Ab Crunches: 20-25***

Rest and Recover for at least 48 hours.

Workout #2 (Day Two) Exercises

Dips: Perform as many reps as possible for 3 sets*
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Push Ups: 8-10 Reps for 3 Sets
Wall Squats (can use a ball if you want): 15 Reps for 3 Sets
Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
Back Extensions: One Set of 15**
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets***

Rest and Recover for at least 48 hours.

Workout #3 (Day Three) Exercises

Dumbbell Chest Press (Vary the position of the bench from flat to incline across sets): 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows (can be performed in a Smith Machine as well): 8-10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
Step ups (step up on bench with 10lbs): 10 Reps each leg for 3 Sets

Bicep Curls : 8-10 Reps for 3 Sets
Lunges (can do these walking or stationary): 15 Reps each leg for 3 Sets
Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps for 3 Sets
Back Extensions: One set of 15 **
Planks (Abs): Perform 3 sets for 60 seconds each set.

* As it becomes easier to perform dips with your body weight, add additional resistance by holding a light dumbbell between your feet (in the case of parallel bar dips), or have someone place a light plate across your legs on bench dips.

** Increase resistance on back extensions by holding a light plate or dumbbell over your chest during the movement.

*** Increase resistance progressively during ab crunches by holding a plate or dumbbell across your chest. For hanging leg raises/Roman Chair leg raises or V Crunches, place a light dumbbell between your feet.