This 3-day full body workout is an efficient way to build strength and hypertrophy. It hits the major muscle groups with high-volume training, getting results without spending excessive time at the gym. Over three days you will work the upper and lower body, plus the core.
There are various fitness and health benefits to be gained from this full-body resistance training program. In addition to increasing muscle and bone strength, resistance training builds muscle mass, aiding in weight management. It has also been found to decrease the risk of some chronic diseases and reduce the risk of falls and injuries.
For other 3-day workouts, try this 3-day workout split.
Full Body Workout For 3 Days
Try this 3-day full-body workout to gain muscle mass and strength. Hit the body’s major muscle groups with high-volume training to get results without a huge time commitment. Follow this programming example:
- Day 1: Full-body Workout 1.
- Day 2: Rest.
- Day 3: Full-body Workout 2.
- Day 4: Rest
- Day 5: Full-body Workout 3.
- Day 6: Rest.
- Day 7: Rest.
The Ultimate 3-Day Full Body Workout
Program this 3-day full body workout into your week with at least one recovery day between resistance training workouts. This gives the targeted muscles the recommended 48–72 hours of rest between sessions. Recovery days can be non-exercise days or involve activities like low-intensity cardio or yoga.
If you’re asking, “How many sets and reps should I do?” we’re going to address those guidelines below.
Day 1
The upper-body muscles worked in this session include the biceps, triceps, chest, and upper back. The rectus abdominis, obliques, and erector spinae are targeted during the plank. Lower-body exercises, like squats and lunges, strengthen the quadriceps, hamstrings, glutes, and calves.
In a lunge, the muscle activation rate for the rectus femoris (one of four parts of the quadriceps) is about 65%. In the up (concentric) phase of a squat, the muscle activation rates are as follows:
- Rectus femoris — approximately 55%.
- Bicep femoris (hamstrings) — approximately 60%.
These statistics demonstrate how hard the muscles are working in these lower-body exercises.
Building lower-body muscles improves functional strength for daily tasks, like getting in and out of a chair. Additionally, quadriceps strength is associated with dynamic (moving) and static (still) balance. Both functional training and improving balance can lower the risk of falls and injuries, especially in older adults.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Squat | 5 sets | 5 reps | 2–3 minutes | |
| Dumbbell Bench Press | 4 sets | 10 reps | 45–60 seconds | |
| Dumbbell Row | 4 sets | 10 reps | 45–60 seconds | |
| Seated Dumbbell Press | 4 sets | 10 reps | 45–60 seconds | |
| Lunge | 4 sets | 10 reps | 45–60 seconds | |
| Dumbbell Curl | 3 sets | 10 reps | 45–60 seconds | |
| Standing Barbell Tricep Extension | 3 sets | 10 reps | 45–60 seconds | |
| Calf Raise | 3 sets | 12 reps | 45–60 seconds | |
| Plank | 3 sets | 20 seconds | 45–60 seconds |
Day 2
Day two mainly focuses on the upper body, working the pectoralis, deltoids, trapezius, latissimus dorsi, biceps, and triceps. It also includes the leg curl and leg extension machines to isolate the quadriceps and hamstrings. By working opposing muscle groups on each side of the body, this program provides a well-balanced strengthening workout.
As we age, our bone density naturally decreases, which can lead to a condition in which the bones are weakened called osteoporosis. Resistance training can help maintain or increase bone mass, reducing the risk of this condition. Studies on aging men with low bone density showed that resistance training slowed osteoporosis progression and improved balance and mobility.
Middle-aged women are at increased risk of osteoporosis due to bone loss during menopause. Research has found that resistance training improved leg and lower-back bone density in women. Increasing muscle and bone strength can reduce the risk of falls and injuries.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Bench Press | 5 sets | 5 reps | 2–3 minutes | |
| Machine Pec Deck | 3 sets | 12 reps | 45–60 seconds | |
| Leg Extension | 4 sets | 10 reps | 45–60 seconds | |
| Leg Curl | 4 sets | 10 reps | 45–60 seconds | |
| Pull-Up | 4 sets | 10 reps | 45–60 seconds | |
| Seated Lateral Raise | 4 sets | 10 reps | 45–60 seconds | |
| Dumbbell Hammer Curl | 3 sets | 10 reps | 45–60 seconds | |
| Rope Extension | 3 sets | 10 reps | 45–60 seconds | |
| Plank | 5 sets | 20 seconds | 45–60 seconds |
Day 3
The third workout employs leg presses and deadlifts to hit the hamstrings, glutes, quadriceps, and calves. The upper body movements engage the latissimus dorsi, pectoralis, biceps, triceps, deltoids, and trapezius.
Planks are a full-body exercise activating the rectus abdominis, obliques, and erector spinae in the core. Additionally, they work the quadriceps, glutes, chest, trapezius, and shoulders. In a plank, the muscle activation rates are as follows:
- Rectus abdominis — about 46%.
- Lower trapezius — about 15%.
- Internal obliques — about 42%.
- Erector spinae — about 52%.
Building core strength and stability is beneficial in both daily life and sports. Core strength is associated with better coordination and balance. This can reduce the risk of falls in aging adults.
Core strength has also been found to improve balance and sports performance in basketball.
Better core strength as tested by the plank can reduce ankle injuries.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Deadlift | 5 sets | 5 sets | 2–3 minutes | |
| Incline Dumbbell Press | 4 sets | 10 sets | 45–60 seconds | |
| Lateral Raise | 4 sets | 10 sets | 45–60 seconds | |
| Pulldown | 4 sets | 10 sets | 45–60 seconds | |
| Leg Press | 4 sets | 10 sets | 45–60 seconds | |
| EZ Bar Curl | 3 sets | 10 sets | 45–60 seconds | |
| Skull Crusher | 3 sets | 10 sets | 45–60 seconds | |
| Dumbbell Shrug | 3 sets | 12 sets | 45–60 seconds | |
| Plank | 5 sets | 20 seconds | 45–60 seconds |
Benefits Of A 3-Day Full Body Workout
This efficient full-body workout packs high-volume training into three days to help you maximize time and results.
Builds Muscle Hypertrophy
This 3-day full body workout involves performing 3–5 sets per exercise and works most major muscle groups 2–3 times weekly. This high-volume training style can help build muscle hypertrophy. Studies show that training volume, rather than training frequency, is crucial for developing muscle mass.
Studies indicate how many sets per muscle are optimal for hypertrophy goals. Training recommendations for increasing muscle mass include lifting 4–6 sets and completing 8–12 reps per exercise. To build hypertrophy in men, performing 12–20 weekly sets per muscle group is advised.
By completing 1–2 exercises per muscle group with 3–5 sets, the recommended 12–20 weekly sets are achievable over three days. This program benefits those looking to bulk up but are short on time.
Reduces Age-Related Disease Risk
Resistance training can positively impact our health and reduce the risk of developing certain age-related chronic diseases. One study showed that resistance training can lower the chances of developing cardiovascular disease, type 2 diabetes, and some cancers. Another study found it reduced the likelihood of disease-related mortality.
Just one resistance training session a week is associated with a decreased risk of cardiovascular disease. Resistance training can improve blood sugar levels, blood fat profiles, and body fat percentage. These are all risk factors for developing type 2 diabetes.
Aids In Fat Loss
Resistance training can help with weight management and fat tissue reduction. Basal metabolic rate is the amount of energy the body burns at rest. The quantity of muscle mass in the body directly impacts this rate.
The more muscle mass you have, the more energy your body burns at work and rest.
One study found that nine months of resistance training resulted in a 5% increase in the body’s resting metabolism. This means the body burns 5% more calories in a resting state after completing the resistance training program.
Full-body workouts, like this 3-day program, have proven better at decreasing whole-body fat compared to split routines. In addition, high-volume training can improve fat metabolism — the body’s ability to burn fat for energy. High-volume resistance training can reduce abdominal fat more effectively than low-volume training.
Research on weight loss shows that exercise training can reduce visceral fat, the fat around the internal organs. This type of fat is linked with a higher risk of serious health conditions like coronary artery disease. Exercise training is superior at decreasing visceral fat compared to fat loss from dieting.
Training Tips To Keep In Mind
- When you are ready to progress the load in this program, try increasing each exercise’s weight by five lbs. If you can’t complete 10 reps per set with a five lbs increase, try a 2–3 lbs increase. Depending on your starting weight, five lbs may be a big jump for smaller muscle groups like the biceps, triceps, or deltoids.
- Actively focus on contracting the target muscles working during the exercise. Mind-muscle connection can increase muscle activation, helping you get more out of your workout.
- Sufficient high-quality protein consumption is important to muscle growth. Recommendations from the International Society of Sports Nutrition state that exercisers should intake protein every 3–4 hours throughout the day. They advise a daily intake of 1.4–2.0 grams of protein per kilogram of body weight.
- Active recovery is low-intensity physical activity done during the post-workout recovery period. Studies show active recovery can reduce delayed-onset muscle soreness from exercising. On rest days, consider walking or biking to reduce muscle soreness.
Conclusion
This 3-day full body workout can help improve body composition by increasing muscle mass and decreasing fat mass. It can also help reduce the risk of serious health conditions like type 2 diabetes and cardiovascular disease.
Best of all, this program offers high-volume training in just 3 workouts a week. If you’re wondering how many exercises per muscle group are part of this routine, the answer is 2–3.
You can gain muscular strength and hypertrophy while still having adequate recovery time, preventing harmful overtraining effects.
Frequently Asked Questions
3-day full-body workouts are effective because training volume is more important than training frequency. Sufficient volume is achievable by performing 1–3 exercises per muscle group with multiple sets.
Achieving a ripped aesthetic involves a combination of training and diet. Building muscle mass with a 3-day is a realistic goal. For the muscle definition to be visible, proper nutrition is needed to manage the overlying body fat.
As training volume is more important than training frequency, results can be obtained with a 3 or 4-day split. A 4-day split is more suitable for hypertrophy goals that necessitate high-volume training.
Targeted muscle groups need 48–72 hours of recovery time between workouts. It is recommended to leave at least one rest day between full-body workouts. Consecutive training days are appropriate for workout splits.
Resources
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About the Author
Tammy Hogan, PT, BA Personal Trainer & Yoga Instructor
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