3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle

For the average Joe or Jane, the full body workout routine is the best way to train. It allows you to hit all the major muscle groups in a single session, and it's perfect for those who are short on time.

The key to making this style of training work is to focus on quality over quantity. That means lifting heavy weights and using exercises that challenge your entire body.

This 3-day full body workout routine is perfect for beginners and intermediates who want to build strength and muscle. It's also a great option for experienced lifters who are looking for a change of pace.

3-Day Full-Body Workout Routine For Beginners

A beginner is defined as someone who has been lifting weights for 3 months or less. If you're a beginner, it's important to start slow and focus on learning a proper exercise form before progressing to more advanced exercises.

The following 3-day full-body workout routine is designed for beginners. It hits all the major muscle groups and can be performed 3 times per week.

Note that each workout session comprises the following types of lifts:

Two compound lifts - these are exercises that work multiple muscle groups at the same time and are typically the cornerstone of any good weightlifting routine. The squat, deadlift, and bench press are all examples of compound lifts.

Two or more isolation lifts - these exercises target specific muscle groups and are often used as "finishers" to exhaust a particular muscle group after performing compound lifts. Bicep curls and tricep extensions are both isolation lifts.

Rest periods - be sure to rest for 1-2 minutes between sets of the same exercise, and for 2-3 minutes between sets of different exercises.

Day 1 - Full Body Workout

• Warmup: 5-10 minutes light cardio + dynamic stretches (see above)
• Barbell squat – 4 sets, 12 reps each set
• Romanian deadlift or snatch grip deadlift – 3 sets, 10 reps each set
• Front squat or goblet squat – 3 sets, 12 reps each set
• Barbell bicep curl or dumbbell hammer curls – 4 sets, 10-12 reps each set
• Shoulder press – 4 sets, 10-12 reps each set
• Tricep pushdown or overhead dumbbell extension – 3 sets, 12 reps each set

Day 2 - Full Body Workout

• Warmup: 5-10 minutes light cardio + dynamic stretches (see above)
• Deadlift or sumo deadlift – 4 sets, 10 reps each set
• Barbell bench press or dumbbell bench press – 4 sets, 10-12 reps each set
• Incline barbell press or incline dumbbell press – 3 sets, 12 reps each set
• Barbell bicep curl or dumbbell hammer curls – 4 sets, 10-12 reps each set
• Tricep pushdown or overhead dumbbell extension – 3 sets, 12 reps each set

Day 3 - Full Body Workout

• Warmup: 5-10 minutes light cardio + dynamic stretches (see above)
• Barbell squat – 4 sets, 12 reps each set
• Overhead press – 4 sets, 10-12 reps each set
• Dumbbell row or barbell row – 3 sets, 12 reps each set
• Pull-up or lat pulldown – 3 sets, 10 reps each set
• Barbell bicep curl or dumbbell hammer curls – 4 sets, 10-12 reps each set
• Dumbbell tricep extension or skull crushers – 3 sets, 12 reps each set

Remember to take at least 1 day of rest between workout days. And of course, always be sure to consult with your doctor before starting any new exercise routine!

Once you've developed good form and consistently been lifting weights for 3 months or more, you can start to move on to an intermediate full-body workout routine.

A 3-day full body workout is an efficient way of achieving strength and muscle gains. It targets all the muscle groups while allowing you to rest. The 3-day split is a flexible routine that fits into a hectic work-life schedule. To get the best results, one should incorporate diet and other healthy habits. Most importantly, one should pay attention to their body’s needs and rest when necessary.