3 day split full body workout pdf

The exact days dont matter for your workouts but the key is to get at least one rest day in between each. Standing Calf Raise 3 20 15 15 Last set is your all out HIT set to failure.

45 Minute Full Body Workout Fitness Body Full Body Workout Plan Total Body Workout

You hit the upper body on Monday and the lower body on Wednesday.

. Squats 3 15 12 10 -12 3. You will alternate between workout A which is covered in this PDF and workout B which will be covered in another PDF. The 3-Day Full-Body Workout Routine.

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. Before you begin this program and try it out for yourself take a look at the following things that you should know before you begin. Dumbbell Curl 3 10 Standing Barbell Tricep Extension 3 10 Calf Raise 3 12 Plank 5 20 secs Day 2 Exercise Sets Reps Bench Press 5 5 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.

Workout 1 on Monday. Workout 1 on Wednesday of Week 2 and so on. But youre also told you need to be functional.

This is the default version of the 3-day full-body workout split. The first option looks like this. 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.

Leg Extension 3 15 12 10 -12 2. Leg Press 3 15 12 12 4. Lets go over how each will look then we will give you sample fully-designed programs for all of them.

FULL BODY WORKOUT B PDF 3 Monday Workout A Tuesday Rest. Your schedule will look like the following. The total package workout is a simple concept really.

FULL BODY WORKOUT B PDF 3 Monday Workout A Tuesday Rest. Lying Leg Curl 3 15 12 10 -12 6. This is simply because your muscles will not have fully rested.

This 3 day workout hits all major muscle groups over a 3 day period. 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 workouts in per week and ensuring that youre rotating between Workouts A and B. UpperLowerFull ULF split.

Advanced trainers can use high volume 3-day splits or increase frequency by incorporating full-body workouts. Cable Crunch 3 10 - 12 Cable Pull Through wRope 3 10 - 12 3 sec negative Day 5 Exercise Sets Reps Lower Body Leg Press 3 10 - 20 Dumbbell Stiff Leg Deadlifts 3 8 - 12 Leg Press Calf Raise 3 10 - 15 Hack Squat 2 8 - 12 Seated Leg Curl 2 10 - 12 Seated Calf Raise 2 10 - 12 Planks 3 60 sec Hyperextension 3 10 - 12 3 sec negative Day 4 Exercise Sets Reps Upper Body. Each muscle group is trained twice a week.

Full Body Workout 1. THE FULL BODY WORKOUT ROUTINE. What does this 3 day a week full body workout plan consist of.

Full Body 2 Thursday. FULL BODY WORKOUT B PDF 3. This full body workout routine consists of 3 training days per week.

A 3 day split workout in its simplest form is working out 3 separate muscle groups on different days of the week. Workout 1 on Monday. Shoulder Quadriceps and Glutes.

There are two ways to do 3 day full body splits. Arnold used it early in his training career. This is a 2-day full body routine which obviously uses the 2-day version of the split thats designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress.

Things To Know Before you Begin this 3 Day Split Workout. 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. Alternatively you can cycle through them by performing one of the listed workouts every other day.

Seated Calf Raise 3 20 15 15 7. The first day hits legsback second day hits chestshoulders and the thrid day is dedicated to arms. Full Body Workout 2.

A weekly schedule for a full body training split could look like the following. Leg Extension 3 15 12 10 -12 2. Here is the 3 day full body split workout anytimestrength awesome from printable 3 day home workout that you can download for free.

Classic Bodybuilder 3 Day Split. Be strict with your rest periods. However three full body workouts a week is hard to.

Day 3 Friday Exercise Muscles Worked Reps Rest Incline Bench Press Chest 10 x 2 2-3 mins Dumbbell Pullover Chest and Lats 8 x 2 1-2 mins Bent-arm Lateral Raise Shoulder 8 x 2 2-3 mins Upright Row Back and Shoulder 8 x 2 2-3 mins Bent-Over Row Back 10 x 2 2-3 mins Barbell Jammers Legs Shoulder and Chest 10 x 2 2-3 mins. Full Body 3 Day Split. Although these trainers all have slightly different goals with their weight training splits they can all follow a structure based on weight training 3-days per week because of its versatility.

Full Body 1 Tuesday. Full Body 3 Saturday. Bodybuilders powerlifters and athletes can all use 3-days splits.

Upper Lower 3 Day Split. Abs and calves exercises can be thrown into the main workouts as well or performed on rest days. Aim to pick a weight you will fail within the prescribed rep range.

Fast Mass Program - The 4 Day Superset Split Workout. Ideally you should use this workout on Mon-Wed-Fri. Approx 45-60 min per workout.

Three-day full-body workout not technically a split Push-Pull-Legs 3-Day Split. Day 1 Exercise Sets Reps 1. You can go 4-5 times.

Upper Lower 3 Day Split. You do three workouts per week training your entire body on Monday Wednesday and Friday. Use the extra 1 or 2 visits to focus on lagging muscle groups.

Instead you should follow this schedule. This is the most difficult workout in this article yet it seems to be a very popular for beginners. Stiff Legged Deadlift 3 15 12 10 -12 5.

Youre told to get muscle gains you have to train in an 8-12 rep range for muscle hypertrophy. Even though were training full body every session the 3 day full body workout split will still have 3 different workout sessions. Feel free to do them 3 times per week with at least one rest day in between each workout.

Also it does not have to be either 3 or 6. Train most muscles every workout. Upper Lower 3 Day Split.

THREE-DAY FULL BODY WORKOUT. Workout 4 on Monday of Week 2. Workout 3 on Friday.

Full Body Workout 3. The other option is to just use three unique workouts which you do once per week. Its comprised of 3 different full body workouts.

Workout 2 on Wednesday. Seated Calf Raise 3 20 15 15 7. Then you train your whole body on Friday.

The 3 day upperlowerfull split merges an upperlower split with a full-body workout. Push Pull Leg 3 Day Split. Breaking Down The 3 Day Full Body Workout.

Start of with 3 days a week and progress towards the full 6 days to maximize your results.

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