This way, the muscles in your chest, back, shoulders and arms are trained twice a week, while the legs are only trained once. Do Bulgarian split squats or reverse lunges instead. >> Men in both the 3-day and 6-day groups gained roughly the same amount of muscle. The pull workout is based around pulling movements for the upper body, which involve the back and biceps. The number of weekly sets performed by both groups was identical, but was spread out differently. In fact, training the same muscle groups on consecutive days has been shown to have a similar effect on muscle hypertrophy compared to taking a day of rest between workouts [1]. However, this program is a few steps up from the beginner 3-Day Full Body split. 1A Barbell Curl 3 x 8-12 reps 1B Barbell Lying Tricep Extensions 3 x 8- 12 reps As with the upper/lower split, you can also throw in a full-body workout on the Friday, and turn the push/pull split into a push/pull/full routine. %��������� One Arm Dumbbell Rows 4 8 - 10 Each 2. It’s also flexible, and can be set up in various different ways depending on which days of the week you’re able to train. Below is a general outline that you can alter to meet your needs. You end up running out of steam, and the muscles being trained at the end of the workout tend to grow more slowly than they otherwise would do. That’s a subject I cover in this article on cardio and muscle growth. No. 1) 12 exercises. If you have access to the right equipment, there’s nothing to stop you doing a 3 day workout split at home.Back when I started out lifting weights, I had a bench, a barbell, a pull-up bar and a couple of adjustable dumbbells tucked away in the corner of my living room. Bench PressRest for 45-60 secondsLat PulldownRest for 45-60 secondsBench PressRest for 45-60 secondsLat PulldownBench PressRest for 45-60 secondsLat Pulldown. While the exercises listed work well, there’s no reason why you can’t replace them with something else that does a similar job. Dumbbell Hip Thrust 4 10 - 15 5. A few years back, researchers from the University of South Florida compared two programs that involved training the same muscles either three or six days per week [9]. This is a 8 week workout plan designed for whole body strength and toning of your body. It’s not meant to help you prepare for a Spartan race, give you the conditioning of a UFC fighter, or turn you into a serious contender for the title of World’s Strongest Man. endobj It’s uses the 3-day version of the full body split, although it only involves two different workouts: the A workout and the B workout. The program also involves different exercises for each muscle group, which has a number of benefits. 4. This is a collection of some of the most popular 3 day training programs available on Lift Vault. THE ULTIMATE FULL BODY TRAINING ROUTINE 14 Day Twenty-One Today, you will perform a high rep workout with the same exercises you have been using for your upper body resistance workout. However, for most people at least, it’s probably the least effective way to train. Duration of the workout program is 8 – 12 weeks. How Often Do You Do A Full Body Workout. As a result, a full body workout will typically burn more calories than a workout involving a smaller amount of muscle mass. You will alternate between “workout A” (which is covered in this PDF) and “workout B” (which will be covered in another PDF). In order to be eligible for the study, they had to be able to squat at least 125% of their bodyweight, bench press 100% of their bodyweight, and deadlift 150% of their bodyweight. Advanced: 4 to 5 days per week. true /ColorSpace 17 0 R /Intent /Perceptual /BitsPerComponent 8 /Filter /DCTDecode That is, alternating between low, medium and high reps will build muscle faster than sticking to the same number of reps all the time. Take 2-3 minutes of rest between each set. John ‘The Monarch of Muscledom’ Grimek – who never lost a contest in his career – was the biggest name in bodybuilding during the 1930s and 1940, twice winning the coveted AAU Mr. America. (Especially if you are a beginner) The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Do I think it’s the best approach for everyone? Rather than devote an entire training session to your lower body, you also do a little bit of leg work every time you train. “Some of the younger bodybuilders were into split routines and all kinds of crazy sets, reps, and novelty routines,” says Ben Sorenson, the manager of Vic Tanny’s Gym in the late 1940’s, which back then was the largest bodybuilding facility in the world. Subjects taking part in the study were young men in their early twenties, who’d been lifting weights for at least six months. When they ask this type of question, most people are usually wondering if they can do some cardio on their rest days, and if so, how much and what type. Second, maximizing the development of a given muscle group requires the use of several exercises, and not just one. But if you’re wondering whether this or that type of workout burns more fat, you’re focusing on the wrong thing. 6 0 obj If you want a simple but highly effective 3-day full-body workout routine designed for muscle hypertrophy, one that doesn’t involve doing weird exercises you’ve never heard of, counting rep tempos, or spending hours in the gym, this page will show you how it’s done.