The Perfect Science-Based Full Body Workout for Mass (3-Day Routine)

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Shared November 25, 2019

A Full Body split normally prescribes just 3 training days, leaving you with 4 rest days each week. Now I know what you might be thinking, that’s a lot of days off…but that isn’t necessarily a bad thing.

If you think about it, our muscles only repair and grow when we at rest. Training is actually catabolic, as you are breaking the muscle down, whereas during your rest days, nutrients rush to the muscle in an anabolic fashion.

On top of that, it’s clear that a split of this nature is perfect for those who have a busy schedule and can’t make it to the gym 5 days per week. The Full Body split tends to lead to a greater work/life balance, and so, makes perfect sense for the recreational lifter, beginner or even serious trainee who leads a busy life outside of the gym.

This should also then, in theory, lead to an overall greater degree of adherence and we all know a training program is only as good as your ability to stick to it. Thus, from a psychological standpoint, this split shows great promise.

3-Day Full Body Routine

Day 1: Upper-Body Focus

Bench Press: 4 x 6-8
Lat Pulldown: 3 x 8-10
Overhead Press: 3 x 10-12
Dumbbell Goblet Squat: 3 x 8-10
Dumbbell RDL: 3 x 10-12

Day 2: Lower-Body Focus

Barbell Squat: 3 x 6-8
Hip Thrust: x 8-10
Seated Shoulder Press: x 10-12
T-Bar Row: 3 x 10-12
Dumbbell Reverse Lunges: 3 x 10-12

Day 3: Full-Body Hypertrophy

Conventional Deadlift: 3 x 6-8
Incline Bench Press: 4 x 8-10
Incline Dumbbell Row: 3 x 8-10
Front Squat: 3 x 8-10
Dumbbell Split Squat: 3 x 10-12

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