3 Day Per Week Full Body Workout – Like many things in life, simple is often better when it comes to strength training. In fact, a quality lifting program is like a perfectly prepared meal at a five-star restaurant: carefully crafted with simple ingredients to make every bite taste amazing.
You can simplify your lifting routine without missing out on anything important by focusing on basic movement patterns instead of specific muscle groups. For example, you will train every muscle from head to toe if you focus on the four basic types of exercise:
3 Day Per Week Full Body Workout
By removing fluff from your training routine and focusing on getting stronger in these core movements, you’ll eliminate distractions and build strength with exercises that have stood the test of time.
The 4 Best Workout Splits For Women (according To Science)
Just because it’s easy to use the big four approaches to fitness doesn’t mean it’s easy. Many of these exercises are challenging because they require the whole body to work as a unit – which is precisely why they are so effective. More muscles working together means greater strength gains, improved coordination and more muscle growth. We go for efficiency, not novelty.
Let’s break down each of the four main movement patterns. All training progressions are listed from the most basic to the most advanced.
Upper body push-ups – targeting the chest, shoulders and triceps – are divided into horizontal (i.e. pressing with the arms in line with the chest) and vertical (i.e. pressing with the arms overhead). Common exercises include push-ups and overhead presses.
Upper-body pulling exercises—targeting the lats, rhomboids, shoulders, biceps—are divided into horizontal (ie, pulling the weight toward you with your arms in line with your chest) and vertical (ie, pulling the weight toward you with your hands above your head) categories. Typical exercises include rows and pull-ups.
Finding The Best Training Split… For You — Mack Performance
Lower-body pressing exercises—targeting the quads, glutes, abs—are divided into categories that involve both legs at once (ie, squats) or one leg at a time (ie, lunges). Common exercises include squats and jumping jacks.
Lower-body pulling exercises—targeting the hamstrings, glutes, abs—are divided into categories involving both legs at the same time (ie deadlifts) or one leg at a time (ie one-leg deadlifts). Common exercises include glute bridges and single leg deadlifts.
Now that we’ve categorized our four major exercises, it’s time to structure your workouts with each category for maximum effectiveness. These minimalist workouts are best done with three full-body workouts or two upper-body and two lower-body workouts per week.
You can include any exercise you want in each slot. As long as you follow the set and rep pattern and gradually increase your weight over time (5-10 pounds per week), you will see results.
Full Body Workout 6 7 Days A Week?
As if the first reference to food wasn’t enough, think of each part of the workout as a meal course.
Now you can put it all together with your favorite moves and customize it. Again, it’s easy, but if it’s easy, consider increasing the weights.
Tony Bonvecchio Tony Bonvecchio (@bonvecstrength) is the co-owner of The House of Strength in Worcester, MA, where he primarily trains powerlifters and team athletes. A former college baseball player turned powerlifter, he earned a master’s degree in exercise science from Adelphi University. You can read more from Tony at bonvecstrength.com. A 2-day split is a training schedule where you perform two weekly sessions. The most notable split options are full body and top/bottom. A full-body division of 2 days means that you do two sessions where you train all the major muscle groups in your body. In contrast, a 2-day upper/lower split means doing one lower body workout and one upper body workout each week.
You can also do a 2-day push/pull/leg program, alternating weeks. For example, one week you push and pull and the next you push your legs. The disadvantage is the lower training frequency which can lead to suboptimal results.
Workout Routines For Women: Finding The Right Fit For You
Training just twice a week may seem inadequate, but many lifters can make decent progress as long as they work hard enough in each workout, push themselves hard, and aim for steady progress (1).
The 2-day split is suitable for beginners as it is not challenging to maintain and does not feel overwhelming. However, having two sessions a week is more than enough to provide sufficient stimulation for muscle growth. Doing 2-a-day split workouts is also useful for building strength, provided you include some heavier bench press sets and other compound exercises.
The first group to benefit from a 2-day workout routine is beginners. Committing to a few workouts each week isn’t difficult, and newbies to the gym won’t feel overwhelmed. They are more likely to enjoy the exercise, stay consistent and make better progress.
People who are serious about improving in a particular sport or discipline can also benefit greatly from the 2-day program. For example, endurance athletes looking to improve their fitness and performance can perform two full-body workouts to build muscle and get stronger. It can help them surpass their performance level and take their endurance to the next level.
Day Push, Pull, & Legs Split Workout Routine
Similarly, athletes who play a particular sport such as football, basketball or volleyball can also benefit from two training sessions a week. A few weekly sessions will not be too demanding for recovery and will not interfere with training and competition in their sport. But as with endurance athletes, building strength and muscle can elevate their performance, making them more competitive.
Busy individuals can also benefit from the 2-day method. Not everyone has an hour to spare or the ability to follow a 5-day split. For example, you probably won’t have much time to exercise daily if you’ve had children. A two-day program can keep the momentum going, allowing you to make steady progress until your schedule clears up.
Alternatively, you may find yourself traveling more for work or pleasure. In that case, you won’t always be able to find a decent gym to maintain access to high-frequency workouts. Stacking two training sessions can therefore provide enough structure and keep training in mind.
Many people who want to train twice a week or cannot commit to several sessions wonder which approach is best. Full body, or maybe top/bottom?
How Often Should You Work Out: Legs, Arms, Abs, Chest, And More
Full-body training is the obvious choice for most people because you can train all major muscle groups the recommended two times a week (2). Doing so promotes muscle growth and faster strength, leading to superior long-term progress (3). Full-body workouts are also fun and feel more satisfying because you’re working the whole body instead of splitting the workout.
A top/bottom split is also a good option. One workout focuses on your upper body and the other is for working the glutes, hamstrings, quadriceps and calves. This approach makes it easier to focus on fewer muscle groups and train each one in a fresher, more recovered state. The only downside is that you only train each muscle group once a week.
People who do a lot of leg work outside of the gym can use a hybrid push/pull/leg split. Instead of doing all three exercises, do one push-up and one pull-up. It helps you develop your upper body without causing excessive leg fatigue that can interfere with activities outside the gym. Record your 2-Day Part: Push/Pull routine with Hevy and track your progress.
The approach works well in a 2-day split because one session is for the upper body and another for the lower body.
The Best Outdoor Workouts And Outdoor Exercises To Mix Up Your Routine
Your weekly training schedule is the most important thing you can adjust on the top/bottom, especially when running two workouts. We recommend training on Mondays and Thursdays as you have plenty of time to recover between sessions. If that doesn’t work, you can train Monday-Wednesday, Tuesday-Thursday, Wednesday-Friday, Monday-Friday, or even two days in a row: Monday and Tuesday.
You can also switch moves based on your preferences and available equipment. For example, if the dumbbell bench press doesn’t work, you can do a barbell or machine press.
The next things you can change are exercise volume (how many sets you do) and intensity (your rep range). You can adjust the settings up or down based on your ability to recover and experiment with different loads on each movement. For example, instead of doing sets of 8 to 12 on the dumbbell press, do sets of 5 to 8 on the barbell press.
As briefly mentioned earlier, the push/pull split is beneficial for people who train the lower body with activities outside the gym. As such, they don’t need gym training to develop their legs and can stick to upper body training.
Week Beginner’s Multi Gym Workout Plan
A 2-day push/pull split is also beneficial because it promotes muscle and strength gains without compromising your recovery or tiring your lower body.
One modification you can make to the push/pull split is to include a leg day in the equation and alternate the three workouts. For example, you can do Push and Pull in the first week, Legs and Push in the second week, then Pull and Legs in the third week. Alternating something like this allows you to do leg presses/pulls/splits while only working out twice a week. A notable disadvantage is that you train your muscles less often, making it challenging to build muscle
Two day a week full body workout, 2 day per week full body workout, 3 day week full body workout, 3x per week full body workout, 3 day per week workout, 5 day per week workout, 4 day per week full body workout, 3 day a week full body workout, 3 day per week full body workout, 3 times per week full body workout, one full body workout per week, 5x per week full body workout