3-Day Full Body Workout Routine: 3-Day Split Training For Muscle Gain And Weight Loss

Let’s get real– there are times you will be overwhelmed with other obligations, and exercise will be the last thing on your mind. During these days, you will likely feel guilty for skipping your workout. Wouldn’t it be nice if you had a less oppressive regime that still targets all your body muscles?

Well, it turns out that such a routine exists. A 3-day full-body workout works everything from your delts, pecs, abs to your quads. It also has enough rest days that break the everyday exercise cycle. BetterMe, a certified health and fitness platform, walks us through such a workout plan. Take a look!

What Is A 3-Day Full Body Workout?

It refers to a workout regime that you perform for only three days a week. During these days, you perform exercises that target all your muscle groups. The other days are set aside for rest, which is vital in maximizing strength gains.

Key Pointers About Performing A 3-Day Full Body Workout Routine

Key Pointers About Performing A 3-Day Full Body Workout Routine

You must put in mind several factors if you want to see progress with this routine. 

They are as follows:

  • Consistency

Whether the goal is building muscle, weight loss, or getting lean, the idea is to stay consistent. It gradually develops your muscles and helps you keep unwanted weight at bay. Similarly, consistency enables you to fight fatigue– one of the major culprits behind giving up and acute injuries.

  • Sets

There are limits to the number of sets you perform when following a 3-day split workout. It all comes down to your goal, endurance, and fitness level. 

Here is an overview of how experts recommend you work for your muscle groups:

  • Larger muscle groups (Chest, quads, shoulders, and back): 9 to 15 sets
  • Smaller muscle groups (abs, hamstrings, calves, triceps, and biceps): 6 to 9 sets
  • Smallest muscle groups (Forearms, traps, and delts): 1 to 4 sets

It would help to talk to a licensed trainer when designing your workout plan for better guidance on the recommended sets. Research specific targeted exercises like https://bulksupplementsdirect.com/long-head-bicep-exercises/ to find what may work to grow the muscle groups you want. Remember to gradually improve intensity instead of drastically chewing more than you can bite and injuring yourself. 

  • Session Duration

There is no fixed timeline denoting how much each session should last. However, since you only exercise thrice a week, BetterMe suggests sparing a decent amount of time. We recommend you listen to your body and retain the intensity if you have the will to continue. However, dial it back and call it a day if you cannot exercise for extended durations.

3-Day Full Body Workout Routine

  • Missed Workouts

Life can be overwhelming, and you may find yourself missing a workout– even if you do not want to. However, it is okay and not a solid reason to ditch your workout plan. So, when you skip a workout, simply make up for it the next day. 

  • Warming Up

It is always important to warm up before starting any routine. It prepares your muscles, joints, and nervous system for the upcoming activity and fights muscle stiffness. BetterMe recommends performing warm-up exercises that match your routine intensity.

So, if you have an intense routine ahead, it would be best to perform heavier warm-up exercises with at least 1 to 3 sets. Additionally, remember to take the temperature of your surroundings into account. You may have to perform more warm-up exercises to warm your body when cold.

Sample Of A 3-Day Full Body Workout Plan

As we mentioned earlier, your regime will depend on your fitness level and body goals. Accounting for your fitness abilities minimizes injury risk and boosts your performance and consistency. 

Below are samples of 3-day full-body workout routines for individuals in different fitness levels and with different goals:

A Beginner’s 3-Day Full Body Workout Routine

You are just starting your fitness journey, and so it would be best to perform easy to handle exercises such as those shown below:

Full Body Workout 1

  • Rows: 8 to 10 reps (3 sets)
  • Bodyweight squats: 8 to 10 reps (3 sets)
  • Bench press: 8 to 10 reps (3 sets)

BetterMe - A Beginner’s 3-Day Full Body Workout Routine

Full Body Workout 2

  • Lat pulldowns: 8 to 10 reps (3 sets)
  • Deadlifts: 8 to 10 reps (3 sets)
  • Shoulder press: 8 to 10 reps (3 sets)

You can alternate between the two routines to keep your muscles guessing and fight the chances of reaching a plateau. 

A 3-day Full Body Workout Routine For Weight Loss

Below is a sample of a regime to follow if you want to shed some pounds: 

  • Dumbbell power clean: 5 reps (3 sets)
  • Barbell deadlift: 5 reps (5sets)
  • Pull up: 8 reps (3 sets)
  • Dumbbell RDL to shrug: 12 reps (3 sets)
  • Kneeling push up: 20 reps (3 sets)
  • Hanging leg raise: 10 reps (3 sets)

For optimal results, BetterMe also suggests you practice good nutrition. Your diet plays a vital role in the attainment of your fitness goals. So, do not ignore your diet. You can find more samples of 3-day full-body workout plans for muscle gain, bodybuilding, or intermediates on the BetterMe app.

The Bottom Line

A 3-day full-body workout plan is an effective regime to transform your physique depending on your fitness goals. It targets all your muscle groups and gives you enough rest time. In addition, we suggest you follow an efficient eating plan for better results. Most importantly, we remind you to listen to your body and dial it back when necessary. Good luck!


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for the diagnosis and treatment of any medical condition. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!