Master Your Fitness: 3 Day Full Body Workout Guide

Written by the Boostcamp staff
Jan 10,2024|26 min| 2871

Crush Your Fitness Goals: 3 Day Full Body Workout Guide

Are you looking for a workout routine that targets all your muscles and keeps you active, but does not interfere with too much of your schedule? Then look no further than the 3 Day Full Body Workout! Let’s explore everything you need to know about this effective workout routine. This is not about the three day push pull legs or an upper lower split, this is all about the 3 day full-body workout routine. 

We will also discuss the importance of implementing things like progressive overload in your workouts, proper sleep, nutrition, and hydration, and how they play a role in your fitness journey, and the pros and cons of a 3 day split. Additionally, we will guide you on creating your own routine by selecting the best exercises, determining rep ranges and weight load, and balancing training days and rest days. 

Whether you are a beginner or an experienced gym-goer, our guidelines will help you get started with full-body fitness.

Understanding the 3 Day Full Body Workout

3 day full body workout

Targeting major muscle groups, a 3 day full body workout incorporates a mix of compound and accessory movements, promoting muscle growth and strength gains. The structured routine allows ample time for rest and recovery, essential for muscle repair and growth. Additionally, this approach is beneficial for both muscle building and weight loss, catering to diverse fitness goals. 

By including basic exercises from barbell squats to the bench press, each body part is effectively engaged, ensuring a comprehensive full body workout split. This routine also allows for isolation exercises to target specific areas like the biceps and triceps, ensuring a well-rounded fitness regimen. The flexibility of the 3 day split enables individuals to manage much weight while maintaining proper form, subsequently leading to progressive overload and enhancing overall performance.

Defining the 3 Day Full Body Split

The 3 day full body split targets specific muscle groups, making it effective for strength gains muscle hypertrophy. This workout split yields better results with compound exercises, particularly beneficial for advanced lifters aiming for muscle and strength building. Moreover, it encourages progressive overload, and really pushing yourself, essential for muscle growth. The 3 day split routine allows adequate time for rest and recovery while incorporating compound movements for overall strength gains. This split also enables the incorporation of isolation exercises to ensure comprehensive development of each body part during the training regimen. 

Overall, the 3 day full body split proves advantageous for those looking to achieve muscle hypertrophy and strength gains without overtraining or compromising recovery.

Effectiveness of a 3 Day Workout Split

When following a 3 day full body workout routine, individuals can expect an effective workout plan that targets different muscle groups on alternate days. This split is particularly suitable for advanced trainees seeking strength gains and a good form of training for muscle mass and strength. It may not be the best routine for competitive powerlifters or bodybuilders to follow, especially if they are in preparation for a powerlifting meet or they are in a bodybuilding prep, but it can help to put on muscle and gain strength.


Additionally, this split routine offers an effective full body workout plan, followed by ample time for rest and recovery between sessions. With a focus on effective exercises and recovery protocols, participants can achieve significant progress, especially when paired with a healthy amount of cardio and a calorie surplus to support their training regimen.

The Role of Progressive Overload in a 3 Day Split

full body workout

Engaging in a 3 day full body workout requires understanding the importance of progressive overload, you are missing out on some frequency so you need to really focus on pushing yourself in the gym. This principle is crucial for effective workout programs and muscle hypertrophy. By consistently increasing the amount of weight or training volume, progressive overload encourages better results and muscle building. It plays a significant role in enhancing strength gains and muscle mass, especially for advanced lifters. Incorporating this concept into your routine ensures that you challenge your body to adapt and grow, leading to continuous improvements in performance and muscle development.

Basics of Progressive Overload

Understanding the importance of progressive overload is crucial for effective workout routines and muscle building, as it is more than just throwing more weight up. This principle involves gradually increasing training volume or weight over time, not all at once, promoting better results. Progressive overload is beneficial for muscle hypertrophy, muscle growth, and strength gains, making it essential for those seeking effective workout splits. By incorporating this principle, individuals can ensure efficient full body routines, leading to improved muscle building and strength training. Whether it's through much weight or isolation exercises, progressive overload plays a significant role in achieving fitness goals on a 3 day full body workout.

Implementing Progressive Overload in Your Workout

Implementing progressive overload in your workout involves gradually increasing stress on the body during training, stimulating adaptation and better results over time. This can be achieved by increasing the weight, sets, or reps in your workout routine, preventing plateaus and encouraging continuous improvement. Consistently implementing progressive overload is essential for an effective 3 day full body routine and preventing stagnation in your training. By understanding and implementing this principle, you can ensure that your workout routine remains challenging and continues to yield favorable results.

Importance of Sleep, Nutrition, and Hydration in a 3 Day Full Body Workout Routine

Quality sleep plays a crucial role in the body's muscle recovery, repair, and growth, essential for the effectiveness of any workout routine. Similarly, adequate nutrition not only supports muscle growth and repair but also enhances overall workout performance. In addition, maintaining proper hydration levels is vital for optimizing physical performance during workouts. 

That being said, balancing these elements – sleep, nutrition, and hydration – is key to ensuring that the body is adequately prepared for every training session. By prioritizing quality sleep, proper nutrition, and adequate hydration, individuals can set themselves up for success and maximize the benefits of their 3 day full body workout routines.

Sleep and Workout Recovery

Quality sleep plays a pivotal role in workout recovery as it is the time when the body repairs and builds muscle. During deep sleep, the body releases testosterone and growth hormone, which supports muscle growth and aids in recovery. Consistent, restful sleep is vital for the body to recuperate from the stress induced by workouts. Conversely, sleep deprivation can impede muscle recovery, leading to diminished workout performance. Therefore, it is recommended to aim for 7-9 hours of sleep each night to optimize workout recovery, and have your continuously progressing. Prioritizing and maintaining quality sleep can significantly contribute to the effectiveness of a 3 day full body workout routine, facilitating overall progress and results.

Nutrition for Muscle Growth and Recovery

Proper diet plays a critical role in providing the body with essential nutrients for muscle growth and recovery. By consuming adequate amounts of protein, carbohydrates, and healthy fats, individuals can effectively support muscle building and repair. Moreover, nutrient timing, especially around workouts, has been shown to enhance muscle recovery and growth. Achieving a balance of macronutrients and micronutrients is crucial for overall workout performance, promoting optimal results from the 3 day full body workout routine. 

Meeting individual calorie and macronutrient needs is also essential for facilitating muscle growth and recovery, ensuring that the body is adequately prepared for each workout session.

Hydration and Physical Performance

Proper hydration plays a vital role in regulating body temperature, lubricating joints, making sure nutrients get to where they need to be, and supporting muscle function during workouts. Without adequate hydration, workout performance can suffer, leading to muscle cramps and fatigue. Maintaining proper hydration levels supports endurance, strength, and overall workout performance, making it essential to drink water before, during, and after workouts. Adequate water intake also aids in the body's recovery process post-workout, enhancing the body's ability to repair and build muscles. Remember to keep yourself well-hydrated to optimize your physical performance and get the most out of your full body workout routine.

Supplements and 3 Day Full Body Workout Routines

Supplements play a vital role in complementing a 3-day full body workout routine to support specific fitness goals. They should be seen as an addition to, rather than a replacement for, a balanced diet. In order to maximize the effectiveness of a 3 day, full body workout routine, you need to have a good balance of everything to maximize the effects. Certain supplements can aid in muscle recovery, boosting energy levels, and enhancing overall workout performance. 

However, it's crucial to consult a healthcare professional before incorporating them into your workout routine to ensure safety and efficacy. Understanding the purpose and potential benefits of different supplements is key to using them effectively and maximizing their impact on your fitness journey.

Common Supplements for 3 Day Workout Splits

When it comes to supporting muscle repair and growth for workout recovery, protein supplements play a crucial role. Enhancing strength gains, muscle endurance, and overall workout performance is where creatine supplementation shines. 

  • Branched-chain amino acids (BCAAs) are effective in reducing muscle fatigue and supporting muscle recovery.

  • Pre-workout supplements are designed to boost energy, focus, and workout intensity. 

  • Omega-3 fatty acids, commonly found in fish oil supplements, are known for their support of joint health and reduction of inflammation. 

  • Creatine can help with muscle size and recovery.

These common supplements can be valuable additions to a 3-day workout split, catering to various aspects of physical performance and recovery.

Pros and Cons of a 3 Day Full Body Workout Split

pros and cons of 3 day workout

When following a 3-day full body workout split, there is ample time for rest and recovery between training sessions, promoting better muscle repair and growth. Each workout targets various body parts, ensuring a comprehensive approach to full-body fitness. This split routine can be more manageable for those with busy schedules, fitting well into the days of the week. However, due to less frequent targeting of specific muscle groups, individuals may experience slower muscle and growth, especially without adequate progressive overload. Though it is still better frequency than a 2 day full body workout, it still may not be easy to put on muscle and strength with a 3 day workout split. 

The effectiveness of this split routine largely depends on individual training goals, training styles, and preferences, emphasizing the importance of adapting the routine to one's needs and considering factors such as rear delts and much weight for a balanced, effective full body split routine.

Benefits of a 3 Day Full Body Workout Split Routine

When following a 3-day full body workout split routine, individuals with time constraints or busy schedules can conveniently accommodate their fitness regimen. This split allows for the training of all muscle groups, promoting targeted muscle development. There are also adequate rest days between workout sessions that support muscle recovery and growth, ensuring optimal performance during subsequent training. Whether you're a beginner or an advanced trainee, the 3-day full body workout split can be effectively tailored to your fitness level and goals. This routine offers a balanced approach to training volume and rest days, contributing to overall muscle development and recovery.

Potential Drawbacks of a 3 Day Full Body Split

When following a 3 day full body split, there may not be enough time for adequate muscle recovery. Targeting specific muscle groups effectively within a 3 day full body routine can be quite challenging. Some individuals might struggle to maintain a higher training volume due to the condensed schedule. For beginners, this type of split could potentially lead to overtraining certain muscle groups, hindering progress. For others, a 3 day full body split might not allow for quality workouts, and may not be enough stimulus to the muscles to see progress.

Creating Your Own 3 Day Full Body Workout Routine

Designing a workout regimen that effectively targets different major muscle groups is essential for a successful 3 day full body routine. Incorporating compound movements can maximize the efficiency of the workout by engaging multiple muscles simultaneously, while isolation movements can fine tune the muscles. Achieving progressive overload in the full body workout routine ensures continuous muscle growth and adaptation, leading to improved strength and endurance over time. 

By including exercises like bench press, leg press, and overhead press, individuals can ensure comprehensive development across all body parts. Planning an effective full body split with suitable rest days is crucial for optimal recovery and better results, especially when aiming for a calorie surplus or muscle gain.

Selecting the Best Exercises

When planning your 3 day full body workout, it's essential to select the best exercises. Make sure to include compound movements like barbell squats and deadlifts to promote muscle hypertrophy and fat loss. Incorporate exercises that target various body parts and work multiple muscle groups simultaneously for an effective full body routine. 

Don’t be afraid to stray away from your standard squat, bench, and deadlift either, using variation movements such as goblet squats for the lower body, dumbbell press for the upper body, and leg curls for the hamstrings. By including isolation exercises and following a balanced 3 day full body split, you can ensure a comprehensive and efficient workout routine.

Determining Rep Ranges, Weight Load, and Rest Time

When planning your workout routine, it's essential to adjust weight load and rep ranges based on your specific training goals. Consider progressive overload to gradually increase weight and intensity for continued muscle growth and strength gains. Additionally, determining the rest time between sets is crucial for muscle recovery and achieving the best results from your workouts. Be sure to maintain proper form and have a good idea of the appropriate weight for each exercise to prevent injury and optimize effectiveness. By adapting rest time and weight load, you can effectively target muscle growth and achieve your desired strength gains.

Here is what a sample 3 day full body routine could look like: 

Day 1

Bench Press: 4x8

Overhead Press: 4x8

Squat: 4x8

Barbell Row: 4x12

Pull Ups: 3 sets to failure

Day 2

Deadlift: 5x5

Rear Delt Flyes: 4x10

Incline Bench Press: 4x8

Bicep Curls: 3x12

Tricep Extensions: 3x12

Lateral Raises: 3 sets to failure

Leg Extensions: 3 sets to failure

Day 3

Incline Dumbbell Press: 4x10

Arnold Press: 4x8

Single Arm Dumbbell Row: 4x8

Lat Pulldown: 4x12

Hack Squat or Leg Press: 4x8

Hamstring Curls: 3 sets to failure

Duration of Workouts in a 3 Day Full Body Split

When structuring a 3 day full body split routine, it's essential to determine the ideal workout length. This ensures that your workout program fits into your schedule effectively while accommodating all of the muscle groups. Proper rest time between exercises is crucial for maximizing the benefits of a 3 day full body routine, but remember, you are hitting full body, so it may take awhile. 

Bodyweight Exercises in a 3 Day Full Body Routine

3 day full body bodyweight

Incorporating bodyweight exercises into a 3 day split routine offers various advantages. Bodyweight training is an effective way to build muscle and strength, targeting the entire body with exercises like push-ups, squats, and lunges. It presents a cost-effective and adaptable option for muscle building and fat loss. Additionally, bodyweight exercises provide the flexibility to adjust difficulty levels based on individual fitness levels. By creating a bodyweight 3 day full body workout routine, individuals can effectively engage different muscle groups without the need for much weight or specialized equipment, promoting overall fitness and functional strength.

Advantages of Bodyweight Training

When it comes to bodyweight training, the advantages are abundant and diverse. One of the key benefits is the flexibility it offers in terms of workout location and timing. Whether it's at home, in a park, or during a lunch break, bodyweight exercises can be done almost anywhere. Moreover, incorporating bodyweight exercises into a workout routine can significantly improve muscle endurance and flexibility, making it an essential component of any full body routine. 

Additionally, bodyweight exercises are not to be underestimated when it comes to achieving muscle hypertrophy and strength gains. They can also be highly effective in creating a calorie deficit, contributing to overall fitness and weight management. By utilizing bodyweight exercises, individuals can craft a comprehensive and effective full body workout routine that caters to their specific fitness goals.

How to Incorporate Bodyweight Exercises into a 3 Day Full Body Split

Incorporating bodyweight exercises into a 3 day full body routine involves targeting specific muscle groups effectively and balancing upper and lower body workouts. These exercises complement weight training and require modification in rest time and workout volume. To create a balanced bodyweight workout routine for better muscle growth, consider incorporating exercises such as push-ups and squats. It's essential to utilize bodyweight exercises that aid in achieving muscle hypertrophy and strength gains. Additionally, bodyweight training offers flexibility in terms of workout location and timing, making it an effective addition to a full body workout routine.

Adaptability of Full Body Workout Routines

Adaptability is a key feature of full body workout routines, making them versatile for different training schedules and individual muscle group needs. Whether it's for muscle building, strength gains, or higher training frequency, full body workout routines can be modified to cater to specific muscle groups effectively. Additionally, these routines allow for adjustments based on the number of days of the week, ensuring a balanced approach to training. This adaptability also extends to incorporating isolation exercises, such as rear delts or Romanian deadlifts, to target specific body parts effectively within the full body split. By understanding the adaptability of full body workout routines, individuals can tailor their workouts to achieve optimal results based on their fitness goals and preferences.

Balancing Training Days and Rest Days

Understanding the importance of rest days in the workout plan is crucial for managing rest days within the 3-day full body workout routine. Balancing training and rest days is essential for optimal muscle recovery and overall performance. Scheduling rest days to complement the training schedule ensures the right balance of rest and workout days, promoting muscle growth and adaptation. It's important to listen to your body and adjust the frequency of rest days based on individual recovery needs. By maintaining a balance between training and rest days, you can prevent burnout and overtraining while maximizing the benefits of the 3-day full body workout routine.

Where to Find 3 Day Full Body Workout Routine

If you are looking for 3 day workout programs to really forward your progress, Boostcamp is the place to find a program for just about any style of training you can imagine. When you are looking for a full body workout program that will really push you to the limit and help you continue progressing in a linear fashion, look no further than the Boostcamp App.

From your basic PPL programs, to the 3 day workout routines, there are plenty of free programs to choose from, over fifty to be exact. When it comes to following a new workout program and seeing how you are progressing with it, you would want to find a platform that caters to your needs and guides you in the right direction. Boostcamp can help with that, and it can even help you to measure your progress, track your workouts, and continue with linear progression. You also do not have to choose from prewritten programs, you can create and customize your own!


To summarize, a 3-day full body workout routine can be an effective way to achieve overall fitness and strength. With different workout splits available, you can choose the one that suits your goals and preferences. It is essential to understand the role of progressive overload and prioritize sleep, nutrition, and hydration for optimal results. While supplements can support your workout routine, it's important to consider their benefits and potential drawbacks. 

Creating your own custom workout routine involves selecting the right exercises, determining rep ranges, weight load, and rest time. Adaptability is key, whether you want to incorporate bodyweight exercises or modify the routine for fewer training sessions. Remember to listen to your body, maintain proper form, and find a balance between training and rest days. Keep pushing yourself and enjoy the journey to a stronger, fitter you!

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