Do this for 3 sets 8 to 12 times for one rep. If your goal is to burn fat and lose weight focus on strength-building exercises that target your whole body.
3 Day Split If You 3 Day Split If You Are Looking For A Nice 3 Day Split To Follow He S Another Example Workout Schedule Body Workout Plan Workout Plan Gym
Workouts for the 3 Day Fat Loss Workout Plan Workout 1 Full Body HIIT 20-minutes full-body high-intensity interval training There will be ten exercises and will be done in a couple of rounds to complete twenty minutes of the total body HIIT workout.
3 day full body workout routine for fat loss. Wednesday Upper Body Workout One Thursday Rest Friday Lower Body Workout One Saturday Rest Sunday Rest As you can see youre training each body part once every 3-5 days. Dumbbell Chest Press Begin by lying flat on your back or on a bench with your feet flat on the ground. Recovery jog low intensity for 2-3 miles.
Day 5 Full Body. You may perform this circuit 3-5 times depending on your comfort level. Day 3 Lower Jump Rope Circuit.
Dumbbell Standing Calf Raises. With a dumbbell in each hand extend your arms directly over your shoulders palms facing toward your feet. Generally I favor four workouts per week for fat loss 2 weights 2 GPP or 3 weights 1 GPP.
Quick and Dirty Full Body Workout. As a full body attack youll leave no muscle untouched as you sweat your way to strength improvement lean gains and superhuman conditioning. From there the lifter will go into the leg press and close grip push up segment to increase lower body strength and hypertrophy and work more upper body strength.
For that reason youll need to do your best to not skip any workouts. This 3 day bodyweight workout routine covers all the basics and will provide you with a good foundation. If you choose to repeat the workout vary the sets and reps you perform on these last four exercises each session.
For a few of the movements Ive also included video demonstrations so you can exactly how theyre done. Take a look and why not try it for yourself What is a Full Body Workout. Perform each workout Days 1 2 and 3 once per week resting a day between each session.
Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders UpperLowerUpper ULU split UpperLowerFull ULF split Three-day full-body workout not technically a split Push-Pull-Legs 3-Day Split Difficulty level. Luckily in later sections we have multiple examples of 3 day workout splits that utilize full-body training sessions. This plan helps you learn the absolute basics and use them as a stepping stone to more complex and difficult workout routines.
1 Min - Single Hop 1 Min - Double Hop 1 Min - Right Leg 1 Min - Left Leg 1 Min - Alternating Legs 30-60 seconds rest between rounds Day 4 - Active Recovery Recovery walk low intensity 2-3 miles. Workout For Fat Loss This workout starts with the bench press for upper body strength and pairs them with one arm dumbbell rows for back strength. The weekly volume for each muscle group in this case is 15 total sets 5 exercises x 3 sets.
And using basic exercise progressions we give you just that. It works out your full body. Workout Summary Main Goal General Fitness Workout Type Split Training Level Beginner Program Duration 4 weeks Days Per Week 3 Time Per Workout 15-30 minutes Equipment Required Bodyweight Target Gender Male Female Workout PDF Download Workout.
That said fat loss really comes down to diet as even if you burn a lot of calories with weights and cardio workouts you can still eat that amount of calories in a single sitting. 1200 total from three workouts per week 2300 after 300 calories cut daily 3500 estimated calories in one pound of fat. Rest 90 seconds and repeat.
Whether its for a week a month or 3 days this high-intensity full body resistance training circuit is just perfect. This 3-day workout routine is designed for beginners who want to gain more confidence in the weights room. For example consider a full-body program where each muscle group is trained five days a week with one exercise per workout and 3 sets per exercise.
Exercises marked A B and sometimes C are done in sequence. Jump Squat 30 seconds work 30 seconds rest. Of course you could add a third weight-training circuit and do one day of GPP as another option.
Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout. Time-Pressed Full Body Workout 1 Barbell Full Squat 2 sets 6-8 reps 2 Barbell Bench Press - Medium Grip 2 sets 6-8 reps 3 Seated dumbbell shoulder press 1 set 8 reps 4 Dumbbell Bicep Curl 1 set 10 reps 5 Triceps Pushdown - Rope Attachment 1. The other two workouts could be body weight circuits or GPP work such as sled pulls sledgehammer work sandbags etc.
Here is a sample 3 day full-body program that hits each major muscle group will last an average of just 45 50 minutes per workout and only requires you to spend 3 days per week in the gym. Remember to take a 30 second to 60 second break in between each rep. Full-body exercises are ideal.
This is a simple and effective full body routine aimed at intermediates with the primary goal of building muscle. 3 rounds of 5 mins with the following intervals. It is basically what it says.
Just like the beginner routine we covered a minute ago it also uses the 3-day version of the split in the same alternating A-B-A B-A-B format. Close Grip Lat Pulldown. Full Body Workout 1 Bench Press 3 sets x 5-8 reps Reverse Grip Lat Pulldown 3 sets x 10-15 reps Squat 3 sets x 5-8 reps Leg Curl 3 sets x 10-15 reps Dumbbell Shoulder Press 2 sets x 5-8 reps Incline Curl 2 sets x 10-15 reps.
The best 3 day split for fat loss is the UpperLower and Full Body split because these kinds of workouts maximize calorie burn. If you need help coming up with a 3-day workout split check out the Fitbod app. For exercises 3A through 3D adjust your equipment and loads as necessary but perform them in the same circuit fashion.
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