3 Day Full Body Workout Routine (with PDF)

Bodybuilding is like a sport, where to be successful, you need to give 100% to training, diet and mental approach. Heading to the gym every day with the same zeal and dedication can be challenging.

A lot of us even fail to manage the time to work out five or six days a week because of our busy schedules, and that’s when we begin to compromise our fitness.

Moving to a fit and healthy body doesn’t require you to work out every day. Instead, following a well-planned training routine for even 3 days a week can introduce the necessary changes in your body.

A 3-day full body workout routine is a fantastic way to get in shape and add the needed muscle mass. It is also best for people who are excessively busy with their work or travel most of the time.

This article will discuss everything you need to know about a 3-day full-body workout schedule. We will also highlight the importance of working out and why it is essential to dedicate at least 3-days to your body fitness.

Full Body Workout Principles

3 Day Full Body Workout

Full body workout has several benefits that make it one of the most preferred workout routines for hypertrophy. This workout routine doesn’t emphasize a particular body part. Instead, it helps you tone your entire body in one session.

This kind of body training increases body strength and muscle mass simultaneously. In addition, a whole-body workout routine also reduces the chances of overtraining while increasing the stimulus frequency, where every muscle group gets trained 12 times a month.

Training every muscle group 12 times a month means sending signals to the muscles to grow 12 times a month, which results in faster progress as compared to other workout patterns

3 Day Full Body Workout Schedule

A 3-day whole body workout routine is the ideal way to target all muscle groups efficiently.

Working out on your body to attain the desired shape can be done without a 6-day hectic gym schedule. Practically, training 3 days a week is enough to target all muscle groups while providing enough time between sessions to promote muscle recovery.

Proper resting time maximizes the strength gains you achieve during your workout days.

Let us take a quick look at the on and off days of the week.

  • Day 1- On
  • Day 2- Off
  • Day 3- On
  • Day 4- Off
  • Day 5- On
  • Day 6- Off
  • Day 7- Off

3 Day Full Body Workout Routine

Consistency is the key to building muscles and sculpting the body in the desired shape. Once you get into the habit of staying true to your workout program, you’ll see improvements every week.

Below, we have mentioned the day-wise workout plan with details, including the exercise name, the number of sets, and the repetition you need to practice on a defined day. Take a look to have a clear understanding of the system.

3 Day Full Body Workout Routine

Day 1: Workout A

  1. Squat- 4 sets of 10 reps
  2. Bench press- 4 sets of 8-10 reps
  3. Leg extension or Lying leg curl- 3 sets of 10 reps + 1 drop set
  4. Incline dumbbell bench press- 3 sets of 10 reps + 1 drop set
  5. T-bar row- 3 sets of 8-10 reps
  6. Barbell shoulder press-3 sets of 8-10 reps
  7. Preacher Curl- 3 sets of 10 reps + 1 AMRAP set
  8. Cable pushdown- 3 sets of 10 reps + 1 AMRAP set
  9. Lying leg raises- 3 AMRAP sets

Day 2: Off

Day 3: Workout B

  1. Deadlift- 5 sets of 5 reps
  2. Dumbbell bench press- 3 sets of 8-10 reps
  3. Barbell row- 4 sets of 8-10 reps
  4. Arnold press- 4 sets of 8-10 reps
  5. Wide grip lat pulldown- 3 sets of 10 reps + 1 drop set
  6. Cable lateral raises- 3 sets of 10 reps + 1 AMRAP set
  7. Barbell Curl- 3 sets of 10 reps + 1 AMRAP set
  8. Cable behind head tricep extension- 3 sets of 10 reps + 1 AMRAP set
  9. Decline crunches- 3 AMRAP sets

Day 4: Off

Day 5: Workout C

  1. Squat- 3 sets of 10 reps
  2. Decline bench press- 3 sets of 8-10 reps
  3. Cable row- 3 sets of 8-10 reps
  4. Arnold press- 3 sets of 8-10 reps
  5. Dumbbell curl- 4 sets of 10 reps
  6. Skull crushers- 4 sets of 10 reps
  7. EZ bar curl- 3 sets 28 method (lightweight)
  8. Cable pushdown- 3 sets of 10 reps + 1 drop set
  9. V crunches- 3 AMRAP sets

Day 6: Off

Day 7: Off

This 3-day total body workout routine is for everyone. So, no matter whether you are a beginner or you have aced weight lifting, you can follow this workout routine to pump up your body and contribute to muscle strength.

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Depending on your experience and level of workout, you can plus or minus the weights you use during the exercise.

It is crucial to warm up your joints, muscles, and nervous system before you begin working out. Warming up your body before the training prepares your muscles for the pain you plan to put on them. The best warm-up is cardio, which targets the specific muscles you plan to work on later.

The most common warm-up exercises include running on the treadmill, jumping rope, cycling a stationary bike, and other mobility exercises that target the shoulder, arms, wrists, hips, and knees.

3 Day Full Body Workout Plan PDF

As we discussed earlier, not everyone has enough time to stick to a 6-day workout schedule religiously. However, this doesn’t imply that you cannot achieve the desired body shape. Yes, you can build the body of your dreams even if you work out for 3-days a week.

Gym workouts demand consistency, and following a routine helps you stay consistent with the exercise demands. Full body workout enables you to focus on more muscles in little time.

Compound exercises are proven to boost muscle strength, and even the simplest activities, like deadlifts, bench presses, and squats, contribute largely to strength enhancement. We have prepared this printable PDF you can carry to your gym to follow the pattern religiously.

Take a look at this printable 3 day full body workout plan. You can readily download this PDF in one click to keep this plan handy for your 3-day-a-week training sessions.



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The Bottom Line

Noticeable bodybuilding results demand hard work, dedication, and consistency. When you work out to build muscles, you see progress every week. Once you attain consistency, you should increase weights and multiply repetitions to switch up from time to time. A well-planned 3-day workout routine incorporates important principles of muscle building. It strengthens your muscles and improves muscle mass.

Besides improving your muscle strength and making you look aesthetically pleasing, a full-body workout keeps you healthy.

Regular exercise reduces the risk of heart disease and high blood pressure. It also helps control the increased cholesterol level and makes your bones healthy.

A total body workout allows you to stay active throughout the day, which makes your brain happy.