3 day compound workout routine pdf

Focus on the eccentric contraction of the muscle. Related: See similar full body workout routines for beginners: MYx8 Routine and Rippetoe's Starting Strength Program. For your pre-workout warm up, start by walking for 3 minutes and follow-up with a 30 second balls-to-the-walls high intensity sprint. 30-45 minutes for beginners 45-60 minutes for intermediate and advanced Download PDF Full-Body-3-Day-Barbell-Workout Download Schedule Day 1 - Workout Day 2 - OFF Day 3 - Workout Day 4 - OFF Day 5- Workout Day 6 - OFF Day 7 - OFF Full Body 3 Day Barbell Workout for Beginners DAY 1 Additional exercises: Barbell Front Raises You must be sure to change the percentages, reps, and sets each week accordingly.

There are two ways to do 3 day full body splits. Overhead Press - 3 x 5. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration 6 weeks Days Per Week 4 Time Per Workout 30-45 minutes Equipment Required Barbell, Bodyweight, Cables, Dumbbells Target Gender Male & Female Bench Press - 3 x 5. 4 Day Dumbbell Workout Routine. (Weighted or Assisted) Pull Up - 3 x 5. Workout B. Squat - 3 x 5. Day 5 - Pull (back and biceps) Day 6 - Rest. Barbell Back Squat or Front Squats or Leg Press - 4 sets x 6 - 10 reps. Barbell or Dumbbell Lunges, Split Squat, or Step-Ups - 4 sets x 6 - 10 reps. Calf Raises or Toe Press on Leg Press Machine - 3 sets x 6 - 10 reps. * include 2-3 warm-up sets at 40%-50% of training weight. Take your time with each exercise and focus on proper form and developing that mind-muscle connection. Workout #1 on Wednesday of Week 2 and so on. Here's what your week will look like when following a 3-day compound workout routine for mass and strength gains: Monday: Chest, triceps, and back. This focuses the exercises more to "mass building" than "strength building," even though you will still gain strength. There are 4 main compound exercises, each training distinct muscles. There are isolation exercises included in the routine, but the core of it are big compound movements which engage a large number of muscle fibers. Get Fit or Die Tryin: 12 Week Cardio and Weight Training Program. Day 3 - 45 minutes Weight Training, 15 minutes HIIT Core Workout Day 4 -30 mins Cardio, 45 minutes Compound Training You can also save this: 4 Week Workout Plan For Weight Loss (With PDF) Day 1 30 Minutes Cardio Treadmill - 15 mins 2-min walk 3-min run at moderate speed 2-min walk 3-min run at normal to fast pace 2-min recover walk. Hit each muscle from every angle. The muscle building program is suitable for beginners and intermediates. You'll find a link to the 3 day full-body workout PDF at the bottom of this page. The exact days of the week are arbitrary, but it would be a good idea to make day 1 Monday so that you can rest over the weekend. Week 2 : 4 sets of 5 reps @ 75-80%. The Pull: Trains the back muscles of the rhomboids, lower traps, lattisimus dorsi, and the biceps. This is by far one of the most popular workout splits in the world. Deadlift - 2 x 8. For the other exercises do not work till complete failure, stop at least 1-2 reps short. Workout #3 on Friday. 3 Day Powerlifting Dumbbell Routine. How to gain mass using 3 exercises Train only 3 days per week Achieve 3 times the results Chances are you've followed the advice to a tee: lift in the range of 8 to 10 reps. Go for 4 or 5 sets per exercise. Three-day . Instead, you should follow this schedule: Day 1 - Push (chest, shoulders, and triceps) Day 2 - Rest. The first part of the routine consists of compound exercises done for 12 reps per set with 4 sets. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that's designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. Start your workout with a 10-minute warm-up to stimulate your nervous system, and get you ready for your workouts.

Its focus is to help increase muscle gain and strength development. Lateral Raises: 310-15. Use this time as a beginner to establish quality habits. The other option is to just use three unique workouts which you do once per week. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Wednesday: Chest, back, and biceps.

Get at least 3-4 minutes rest between work sets (less needed for warm-up sets). Take your time with each exercise, concentrating on perfect technique and strengthening the mind-muscle connection. Because of the few amount of exercises each day, the workout should not last much longer than 30 minutes. Warming Up. If a dumbbell only workout sounds like your cup of tea, you're at the right place. 3-Day Workout Routine. Note that the workout pages that follow show only the percentages, reps, and sets for the first week (65-70%). Standing Calf Raises: 46-10. Classic 3 day Bodybuilder Split. 4-week plan. Honestly, that was pretty much a waste of time. This allows you to . Sunday - Rest 3 Day Muscle Building Workout Before you begin each workout, start with a 10 minute warm up to prime your nervous system and get you ready to hit your workouts.

Face Pulls: 310-15. This may be also useful: 5 Day Dumbbell Workout Split (Complete Guide) Day 2 3 Days Compound Workout Routine Day 3 3 Day Compound Workout plan 3 Day Compound Workout Routine - Week 3 Day 1 Barbell Back Squat Reps - 15, 12, 10, 8 Pull-Ups Reps - 8, 6, 4, 4 Barbell Bench Press Reps - 12, 10, 8, 6 Standing Overhead Press Reps - 12, 10, 8, 6 This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. .

It splits the week into 3 days as seen below: Workout 1: Chest Shoulders & Triceps. Day Three - Legs. I did the same. Day 4 - Rest. The Push: Trains the pressing muscles of the chest, triceps, and shoulders. Week 3: 3 sets of 3 reps @ 85-90%. Knee Flexion: Trains the muscles of the quadriceps, hip flexors, and adductors in the leg. As a beginner, use this time to build good habits. The purpose of the isolation exercises is to "add the finishing touch" or pump some more blood into the muscle while providing nutrients and oxygen needed for recovery. 4-Day Full Body Compound Workout Routine For Weight Loss Day 1 - 30 Minutes Cardio, 30 Compound Lifting Day 2 - 30 mins HIIT, 30 Minutes Compound Lifting Day 3 - 45 minutes Weight Training, 15 minutes HIIT Core Workout Day 4 -30 mins Cardio, 45 minutes Compound Training You can also save this: 4 Week Workout Plan For Weight Loss (With PDF) Day 1 Workout #2 on Wednesday. Workout A. Work on gradually increasing repetitions each session and eventually load, once you have reached the end of the allotted range. Finish off with 90 seconds of walking. This "shock" is going to prime your body to train hard and helps get your core body temperature up. Bent Over Row - 3 x 5. Get at least 2 minutes rest between these work sets. Workout #4 on Monday of Week 2. Week 4: 5 sets of 5 reps @ 60-70%. Full Body Workout A 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 Triceps Pressdown 2 sets x 10-15 reps Day 3 - Legs. Day 7 - Rest. 3 day compound exercise . Thursday: Rest and recovery or light cardio.

Week 1: 4 sets of 8 reps @ 65-70%. You'll be grateful afterwards. Tuesday: Rest and recovery or light cardio. I believed it for many years. Workout 3: Legs and Core.

Your rep tempo should be slow and controlled. Compound exercises are movements that require more than 1 joint and more than 1 muscle group. The first option looks like this: Workout #1 on Monday. Workout 2: Back and Biceps. Not all of it. There's no need to spend 30 minutes on cardio.

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