If you’re able to work out three days a week, a full body workout plan is a great option. With just three workouts per week, you can work all of your muscle groups and allow your body ample time to recover in between sessions.
This routine is perfect for building muscle and strength with three weekly training sessions. Some recommended exercises include bench press, overhead press, incline dumbbell press, bent-over row, push-down, push-up, bicep curl, plank, lunge, dumbbell shoulder press, one-arm dumbbell row, dumbbell bench press, side lateral raise, and more.
By following this workout plan consistently, you can achieve your fitness goals effectively.
Benefits Of A Full Body Workout
A full body workout plan, consisting of three workouts per week, offers numerous benefits for individuals who are looking to optimize their fitness routine. This type of workout routine ensures that each major muscle group in the body is engaged and worked effectively, leading to overall strength and endurance gains.
Efficient use of time
A full body workout plan maximizes the efficiency of your workouts. Instead of dedicating separate days for specific muscle groups, you can target all major muscle groups in a single training session. By doing so, you save time and increase the overall effectiveness of your workout routine.
Engages multiple muscle groups
One of the key advantages of a full body workout plan is that it engages multiple muscle groups simultaneously. Compound exercises, such as squats, deadlifts, and bench presses, target multiple muscle groups at once, leading to greater muscle activation and improved overall strength. This holistic approach to training ensures that no muscle group is left behind, resulting in a well-rounded physique.
Increases overall strength and endurance
By incorporating a full body workout plan into your routine, you’ll experience increased strength and endurance gains. Working multiple muscle groups in each session allows for higher intensity training and stimulates the body to adapt and become stronger. Over time, this leads to greater overall functional strength and improved muscular endurance, allowing you to perform everyday tasks with ease and excel in athletic pursuits.
Embracing a full body workout plan that consists of three workouts per week can revolutionize your fitness routine. With its efficient use of time, engagement of multiple muscle groups, and ability to increase overall strength and endurance, this approach offers a well-rounded and effective path to achieving your fitness goals.
Planning Your Full Body Workout
If you can work out three days a week, consider opting for full-body workouts each time. With just three workouts per week, your body will have plenty of time to recover in between sessions, so you can safely work all of your muscle groups each time.
Determine your fitness goals and limitations
Before you start planning your full body workout, it’s important to determine your fitness goals and limitations. Are you looking to build muscle, lose weight, or improve overall strength and fitness? Knowing your goals will help you choose the right exercises and intensity for your workout. Additionally, consider any physical limitations or injuries you may have, as this will also influence the exercises you choose to include.
Choose exercises that target all major muscle groups
When planning your full body workout, it’s essential to choose exercises that target all major muscle groups. This ensures a balanced workout and helps prevent muscle imbalances or injuries. Here are some examples of exercises that target different muscle groups:
| Exercise | Targeted Muscle Group |
|---|---|
| Bench press | Chest, shoulders, triceps |
| Squat | Quadriceps, hamstrings, glutes |
| Deadlift | Back, glutes, hamstrings |
| Overhead press | Shoulders, triceps |
| Row | Back, biceps |
| Plank | Core |
Create a balanced workout routine
To create a balanced full body workout routine, it’s important to incorporate exercises that target each major muscle group. Here’s an example of a balanced full body workout plan:
- Warm-up: 5-10 minutes of light cardio and dynamic stretches
- Exercise 1: Bench press
- Exercise 2: Squat
- Exercise 3: Deadlift
- Exercise 4: Overhead press
- Exercise 5: Row
- Exercise 6: Plank
- Cool-down: 5-10 minutes of static stretching
Remember to adjust the weights and repetitions based on your fitness level and goals. It’s also important to rest for at least 48 hours between full body workouts, allowing your muscles to recover and grow.
By following these guidelines and creating a well-rounded full body workout plan, you’ll be on your way to achieving your fitness goals and seeing positive results.
Day 1: Upper Body Focus
Full Body Workout Plan 3 Days a Week
If you can work out three days a week, consider opting for full-body workouts each time. With just three workouts per week, your body will have plenty of time to recover in between sessions, so you can safely work all of your muscle groups each time.
Bench Press
The bench press is a classic exercise that targets multiple muscles in the upper body, including the chest, shoulders, and triceps. By lying flat on a bench and pushing a weighted barbell away from your chest, you can build strength and muscle in these areas.
Overhead Press
The overhead press, also known as the shoulder press, is a compound exercise that primarily targets the deltoid muscles of the shoulders. By pressing a weighted barbell or dumbbells overhead, you can develop strong and defined shoulders.
Incline Dumbbell Press
The incline dumbbell press is a variation of the bench press that targets the upper chest muscles. By adjusting the bench to an incline position and using dumbbells instead of a barbell, you can specifically target the upper chest and promote balanced muscle development.
Bent-Over Row
The bent-over row is a compound exercise that primarily targets the muscles of the upper back, including the lats, traps, and rhomboids. By bending over at the waist and pulling a weighted barbell or dumbbells towards your chest, you can strengthen and define your back muscles.
Push-Down
The push-down exercise, also known as the triceps pushdown, is an isolation exercise that specifically targets the triceps muscles in the back of the upper arm. By using a cable machine and performing a pushing motion with your arms, you can effectively isolate and strengthen your triceps.
Push-Up
The push-up is a bodyweight exercise that targets multiple muscles in the upper body, including the chest, shoulders, and triceps. By assuming a plank position and lowering your body towards the ground, you can effectively strengthen and tone these muscles without the need for any equipment.
Bicep Curl
The bicep curl is an isolation exercise that targets the biceps muscles of the upper arm. By holding a dumbbell or barbell in your hand and curling it towards your shoulder, you can effectively strengthen and develop your biceps for improved arm definition.
By incorporating these exercises into your full body workout plan, you can target and strengthen your upper body muscles for improved strength and aesthetics. Remember to vary the weight and intensity of each exercise to continuously challenge your muscles and promote growth.
Day 2: Lower Body Focus
In your full body workout plan, day 2 focuses on the lower body. This workout targets your legs and glutes, helping you build strength and tone your lower body muscles. Incorporate these exercises into your routine to achieve balanced muscle development and enhance your overall fitness.
Squats
Squats are one of the most effective exercises for developing lower body strength. This compound movement engages multiple muscle groups, including your quads, hamstrings, and glutes. To perform squats, follow these steps:
→ Stand with your feet shoulder-width apart and toes slightly turned out.
→ Lower your body by bending your knees and pushing your hips back.
→ Keep your chest up and lower down until your thighs are parallel to the ground.
→ Drive through your heels to return to the starting position.
Lunges
Lunges are another excellent exercise for targeting the lower body. They work your quads, hamstrings, glutes, and calves, helping to improve lower body strength and stability. To perform lunges, follow these steps:
→ Stand with your feet hip-width apart.
→ Take a step forward with your right foot and lower your body by bending both knees.
→ Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground.
→ Push through your front heel to return to the starting position.
Romanian Deadlifts
Romanian deadlifts target the hamstrings, glutes, and lower back. They are an efficient exercise for building strength and improving muscular endurance in the lower body. To perform Romanian deadlifts, follow these steps:
→ Stand with your feet hip-width apart and a slight bend in your knees.
→ Hold a barbell with an overhand grip in front of your thighs.
→ Hinge at your hips, keeping your back straight, and lower the barbell towards the ground.
→ Stop when you feel a stretch in your hamstrings, then engage your glutes to return to the starting position.
Side Lateral Raises
Side lateral raises target the lateral deltoids, which are the muscles on the sides of your shoulders. Including this exercise in your lower body-focused workout helps to maintain overall muscle balance and symmetry. To perform side lateral raises, follow these steps:
→ Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
→ Keep your palms facing your body and your elbows slightly bent.
→ Raise your arms to the sides until they are parallel to the ground.
→ Slowly lower the dumbbells back to the starting position.
Face Pulls
Face pulls primarily target the rear deltoids, upper back, and rotator cuff muscles. Including this exercise in your lower body-focused workout helps to improve posture, upper body strength, and shoulder stability. To perform face pulls, follow these steps:
→ Attach a resistance band to a sturdy anchor or use a cable machine with a rope attachment.
→ Hold the band or rope with an overhand grip and step back to create tension.
→ Pull the band or rope towards your face, keeping your elbows high and squeezing your shoulder blades together.
→ Slowly return to the starting position while maintaining control of the resistance.
Remember to warm up properly before starting your workout, and consult with a fitness professional if you have any concerns or limitations. Incorporating these exercises into your lower body-focused routine will help you achieve a well-rounded full body workout plan.
Day 3: Full Body Hypertrophy
If you’re looking to build muscle and strength with just three workouts per week, Day 3 of your full body workout plan is focused on full body hypertrophy. This workout is designed to target all major muscle groups, helping you achieve balanced and symmetrical development. Incorporating a variety of exercises such as seated cable rows, deadlifts, inverted rows, and more, this workout will challenge your muscles and stimulate muscle growth.
Seated Cable Rows
One of the key exercises in this full body hypertrophy workout is the seated cable row. This exercise targets the back and arms, helping to build strength and size in the upper body. To perform seated cable rows correctly, sit on the machine with your feet firmly on the floor and grasp the handles with an overhand grip. Keeping your back straight and maintaining a slight bend in your knees, pull the handles towards your torso, squeezing your shoulder blades together at the end of the movement. Slowly return to the starting position and repeat for the desired number of repetitions.
Deadlifts
Deadlifts are a compound exercise that engage multiple muscle groups, making them highly effective for building overall strength and muscle mass. To perform deadlifts, stand with your feet hip-width apart and grip the barbell with an overhand grip. Keeping your back straight and your core engaged, lower the barbell towards the floor, pushing your hips back and bending your knees. Lift the barbell by driving through your heels and extending your hips and knees. Focus on maintaining proper form throughout the movement to prevent injury and maximize muscle activation.
Inverted Row
The inverted row is a challenging exercise that targets the muscles of the back, arms, and core. This bodyweight exercise can be performed using a suspension trainer or a barbell placed at waist height. To do inverted rows, lie on your back underneath the bar or suspension trainer, grasping it with an overhand grip. Keeping your body straight and your core engaged, pull yourself up towards the bar, squeezing your shoulder blades together. Lower yourself back down with control and repeat for the desired number of repetitions.
T-Bar Row
The T-bar row is a great exercise for targeting the muscles of the upper back and arms. To perform the T-bar row, start by placing one end of a barbell in a landmine attachment or securely in a corner. Load weight plates onto the other end of the barbell to add resistance. Stand facing the barbell with your feet shoulder-width apart, and hinge forward at the hips while maintaining a straight back. Grasp the barbell with an overhand grip, then row the weight towards your chest by retracting your shoulder blades and pulling your elbows back. Slowly lower the weight and repeat for the desired number of repetitions.
Pull-down
The pull-down exercise targets the muscles of the back, specifically the latissimus dorsi. To perform pull-downs, sit at a lat pulldown machine with your knees securely positioned underneath the pads. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Pull the bar down towards your chest, focusing on squeezing your shoulder blades together at the bottom of the movement. Slowly release the bar back up to the starting position and repeat for the desired number of repetitions.
Credit: fitbod.me
Workout Frequency And Recovery
The Importance of Rest Days
Rest days are an essential part of any workout routine, especially when following a full body workout plan three days a week. They give your muscles time to recover and repair themselves, which is crucial for muscle growth and overall performance. When you exercise, you create small tears in your muscle fibers. Rest days allow these tears to heal, making your muscles stronger and more resilient.
Additionally, rest days help prevent overtraining and reduce the risk of injuries. Pushing your body too hard without giving it enough time to recover can lead to fatigue, decreased performance, and even mental burnout. Rest days give your body the chance to recharge and replenish energy stores, so you can continue pushing yourself during your next workout.
Incorporating Cardio and Flexibility Exercises
While full body workouts focus on strength training, it’s important to also incorporate cardio and flexibility exercises into your routine. Cardiovascular exercises, such as running, cycling, or swimming, help improve your heart health, increase stamina, and burn calories. Flexibility exercises, like stretching or yoga, enhance joint mobility and prevent muscle imbalances.
An effective way to include cardio and flexibility exercises in your full body workout plan is through active recovery days. On these days, instead of intense strength training, engage in low-impact cardio activities like walking, cycling, or light jogging. You can also dedicate a portion of your workout to stretching exercises to improve flexibility and prevent muscle tightness.
Listening to Your Body and Adjusting Your Workout Routine
Listening to your body is crucial for optimizing your full body workout plan and ensuring long-term progress. Pay attention to how your body feels during and after workouts. If you experience excessive muscle soreness, fatigue, or joint pain, it may indicate that you need to tweak your routine.
Consider adjusting factors such as the intensity, duration, or exercise selection. You can also experiment with different workout splits, such as focusing on specific muscle groups during each session or incorporating different training techniques like supersets or drop sets.
Remember, every individual is unique, and what works for someone else may not work for you. It’s essential to listen to your body’s signals, adapt your workout routine accordingly, and give yourself enough time to recover and progress.
Frequently Asked Questions For Full Body Workout Plan 3 Days A Week
Is It Enough To Do A Full Body Workout 3 Days A Week?
A full body workout 3 days a week is enough if you can commit to it. With adequate rest in between, you can effectively target all muscle groups each time. This routine allows for recovery and muscle growth.
How To Train Full Body 3 Days A Week?
To train full body 3 days a week, opt for full-body workouts each time. With three workouts per week, your body will have enough time to recover between sessions, allowing you to work all muscle groups safely each time.
Are 3 Day Full Body Workouts Effective?
Yes, 3 day full body workouts can be effective. With just three workouts per week, your body has enough time to recover in between sessions, allowing you to work all muscle groups each time. This routine is perfect for building muscle and strength.
Conclusion
To maximize your fitness results with just three days a week, incorporating a full-body workout plan is an excellent choice. By targeting all of your muscle groups in each session, you’re able to achieve an effective and well-rounded workout routine.
Plus, with ample recovery time in between, your body can rebuild and grow stronger. So, whether you’re a beginner or experienced, a full-body workout routine three times a week can help you build muscle and strength. Try it out and see the amazing results for yourself!
