Three Day a Week Full Body Workout for Beginners!

Three Day a Week Full Body Workout for Beginners!

ShareTweetPin1sharesFor Beginners, training for three days per week is a must if you want a full body workout. This three days training per week focuses on the core training of your body. So, if you

For Beginners, training for three days per week is a must if you want a full body workout. This three days training per week focuses on the core training of your body. So, if you are a beginner and just starting out your workout routine, then I think this article is definitely worth the read. 

Three Day a Week Full Body Workout for Beginners!

How Full Body Workouts are Effective:

Full body is one of the workout routines that has been around for more than a hundred years. Popular names such as Vince Gironda and Arnold Schwarzenegger have used this three days a week routine at one point of their training. Whereas one such name, Mike Mentzer used this routine for an extensive part of his bodybuilding career.

Even today, some of the bodybuilding community along with the strength and condition trainers, uses and endorses this three days per week training, where they especially focuses on the three days per week full body routines.

Although it is tough to say, whether the 5-6 day workout routines is better than the 3 day workout, but one of the factors or the benefit of the three day workout is its efficiency. It’s like you can get the same amount of result in both the circumstances, so it depends on you which way you want to go further.

With that being said, I will go further in providing the information regarding the works and some tips on how you can start!

Training Frequency:

A top secret for a three day per week full body workouts is the Training frequency. Here, the total amount of exercises, reps and sets per body part will be much lower than a traditional five to six days a week workout. It is made up with the workout frequency. So, what happens here is you hit each body part every three days a week instead of once or twice a week. Therefore, this concept of training frequency always works.

Progressive Overload

Progressive Overload is a type of exercise where a person lifts up more weight on the bar in order to increase the stress level upon the body during the workout. The idea behind this type of workout routines is to make your core adapt to the higher level of pressure and stress. So, if the workout is properly done with all the programed routine, then you will be able to get stronger after each workout session.

Beginners Don’t Need Much to Grow

When you’re first starting out with any kind of workout session, the room for growth and strength gain is much higher than a regular bodybuilder. Apparently, in this process, you can grow just by going to the gym on a frequent basis. Here, a beginner’s body will adapt to any stimulus that they put on it. From here, any great level of progress in size and strength that they get from this workout is known as “beginner’s gain”.

Compound Lifting:

In compound lifting, you can see two different kinds of full body routines:

  • One focuses mainly on the single joint exercises like lateral raises, tricep kickbacks, curls and many more with less sets per exercise.

  • Second focuses on the bigger compound like multi-joint movements like back squat, deadlift, bench press and many more that equates to less exercises with more sets per exercise.

In these two types, the second option will be a more effective approach for beginners.

The beginner lifters need to build a base for strength before they start their routines. The reason for this is that the big compound lifts hit the large portion of the muscle group, making highly effective for building the strength and muscle. So, while you learn the proper movement mechanics, you will also set a base for muscle to begin shaping your physique. 

Once everything is built, like the base of strength and muscle, then you can further go on to targeting the muscles you need in order to shape them according to your physique.

Full Body Workout Considerations:

At this point of time, after all the beginner workout routines, continuing with the same routine is less likely to help you with the workout. The reason is that, you become stronger that leads to putting the most amount of stress on the body.

At this time, the recovery becomes difficult and your regular routine of one exercise per muscle group is not that great and satisfactory for muscle growth. Hence, your body needs to get a switch to a few types of lower/upper spilt.

Probably, an individual will know that it is the time for his change in the routine from beginner to intermediate lifting when he/she stops making the new personal record workout to their full body workout routine. Also, this could last for a six to a year, depending on the individual.

Therefore, below are some effective workout routines that will be good for beginner’s who are just starting on learning the new form of exercises. The below exercises are only for beginners who hasn’t built up the strength or size. It is highly suggested that a person should learn the good form first before they build up their strength.

The Full Body Workout Routine:

The below routine is split into a and b routine. This is a full body workout and is programmed to develop an aesthetic and proportional physique.

The Routine:

a)  Conventional Deadlift 3 x 10 – 12

        Barbell Bench Press 3 x 10 – 12

       Barbell Bent Over Rows 3 x 10 – 12

      Standing Dumbbell Calf Raises 3 x 10 – 12

b)  Goblet Squats 3 x 10 – 12

Chin-ups 3 x 10 – 12

Military Press 3 x 10 – 12

Hanging Leg Raises 3 x 10 – 12

Proper Workout Progression:

It is advised that before you make the most use of the full body workout, you should first progress properly and for that below are some important steps that you can apply in your session.

Applying Progressive Overload:

The way progressive overload will be applied here is by gradually adding more weight. Hence, following this workout routine, your body will get stronger after each workout session.

  • Exercises like deadlifts and squats will go up to five pounds or sometimes even more after each exercise.

  • Exercises like military press and bench press may not give the fast progress. At such times, you will then have to work through the rep range.

Before proceeding further, it is recommended that you track your workout sessions in order to get a clear information on what you did on the last workout.

Working Through Rep Ranges:

Whenever you start weight lifting, it is recommended to start with the straight sets. For e.g. If you are going for a three sets of 135 on bench press, then the straight sets  would look like:

Set 1: 135 for 10

Set 2: 135 for 10

Set 3: 135 for 10

In this, you can see the weight and reps staying the same for all the three sets.

So, now you know how a straight sets look like then let’s keep on continuing the process with the below example to explain even further on how you can work through the rep ranges.

Your last workout you got 135 for 10 reps, and now if you want to go up 5 pounds, you would have to aim for 135 for 12 reps on all the three bench press. Once you have successively done even that, then you can attempt for 140 for 10 reps on all the 3 sets.

 What Days to Workout:

As you must be familiar by now that this workout is a three days per week workout, that means you can start off from Monday, Wednesday and Friday. Here, leaving one day works as a great option in efficiency.

If you are not happy with the Monday routine, then you can try with Tuesday, Thursday and Saturday or any other alternate 3 days.

Always, remember to keep one day off during the 7 day period in order to make your body rest in between of an intense workout.

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