Last week a reader, Trixie, asked me to share an example of a three day full body routine. While I have talked about constructing a workout routine and posted individual workouts before, I’ve never actually given an example of a full week of workouts.
I typically recommend that most people (who are simply looking to get fitter and/or improve their physique) lift weights either three or four times a week. With four workouts per week, I recommend performing two upper body and two lower body sessions.
If you would prefer to complete three workouts per week, I recommend sticking to full body routines for best results. Each day should begin with a compound lift, following a lower rep range so you can focus on increasing strength. Barring extenuating circumstances (e.g. a previous injury which prevents very heavy lifting), I think all lifters should regularly train the main lifts at a rep range of 5 or less.
The remainder of your session should contain a mixture of pushing and pulling accessory exercises, which work all of the muscle groups in your body equally. These exercises are known as accessory exercises for a reason – most people tend to spend way too much time overthinking the best pairing of certain exercises, when it is the compound lifts you should be focusing your energy towards. Leave the worrying about exercise selection and rep ranges to the professionals!
Ideally, a weight training session should last around 45 minutes. That allows you to factor in time to warm up and stretch while still being in and out of the gym in less than an hour. Any longer and I think you’re wasting time. Make every minute you are in the gym count!
Without further ado, here is a simple three day training program that anyone can follow. I would add 1-2 days of short sessions of high intensity conditioning (sprints, sled pushes, kettlebell swings, etc). Make sure you leave 48 hours between weight workouts!
*Rest for one minute between sets, except for the squat, bench press and deadlift where you should rest for two minutes.
Let me know if you try the workouts! Have you ever followed a full body training plan?