Rating
Gains
Time
Level
beginner
Overview
The 3-day full body split is a training method that targets all major muscle groups in each workout session, performed three times a week. This approach is ideal for those seeking balanced muscle development and strength gains with a moderate time commitment.
Benefits
- Balanced Development: Ensures all major muscle groups are trained equally.
- Frequency: Provides optimal training frequency for muscle growth and recovery.
- Efficiency: Maximizes workout effectiveness by targeting the entire body in each session.
- Flexibility: Can be adjusted to fit various schedules and fitness levels.
- Recovery: Excellent recovery between sessions due to ample rest days allowing high training intensity
structure
- Full Body Workouts: Each session targets all major muscle groups, including the chest, back, shoulders, arms, legs, and core.
- Rest Days: Adequate rest days between sessions for recovery.
- Repeat: Perform the same or varied exercises in each session to keep workouts interesting and effective.
Who Should Use This Split?
- Beginners: Great for building a strong foundation and learning compound movements.
- Intermediates: Suitable for those looking to maintain and make small gains
- Advanced Lifters: Great for maintenance
Weekly Schedule
The 3-day full body split can be performed on various days of the week, with sufficient rest days in between:
| Weekday | Full Body syncronous | Full Body asyncronous |
|---|---|---|
| Monday | Full Body Workout | Full Body Workout |
| Tuesday | Rest | Rest |
| Wednesday | Full Body Workout | Full Body Workout |
| Thursday | Rest | Rest |
| Friday | Full Body Workout | Full Body Workout |
| Saturday | Rest | Rest |
| Sunday | Rest | Full Body Workout |
Tips for Maximizing Results
- Proper Form: Focus on technique to avoid injuries and maximize effectiveness.
- Progressive Overload: Gradually increase the weight and intensity to continue making gains.
- Recovery: Ensure you get enough rest between workouts and sleep adequately.
- Nutrition: Follow a balanced diet with sufficient protein to support muscle growth and recovery.
Common Mistakes to Avoid
- Neglecting Form: Poor technique can result in injuries and reduced effectiveness.
- Inadequate Nutrition: Not consuming enough nutrients can impede muscle growth and recovery. Ensure adequate calorie and protein intake.
- Imbalance in Training: Ensure all muscle groups are targeted equally to avoid imbalances.