Full body workout routine: better physique with this 3 day gym workout plan

A 3-day a week full body workout routine which is designed to reduce the time you spend in the gym without compromising on progress and muscle size.

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full body workout routine, 3 day workout plan, Shaka Smith
Full body workout routine: better physique in 3 days a week. Photo: Shaka Smith.

Let’s face it: going to the gym 5-6 days a week doing split workouts is great BUT it’s a big ask for most of us. It takes a lot of discipline (and stamina) to stick to such a strict schedule. There is an easier option – a full body workout routine.

Yes, you can build and maintain that perfect physique by doing a full body workout ac couple of times a week. If you need convincing just have a look at Shaka Smith’s interview. He has a physique most of us dream about and he does full body workouts.

Benefits of a full body workout routine

  1. Saves time. You only workout for an hour at the time (or 2-3 hours a week) which leaves you plenty of time to get on with your life and focus on your career or studies.
  2. It’s flexible. You don’t have to commit to a strict schedule. If you miss a workout, you can do it the next day.
  3. Allows for a better recovery between sessions. With a full body workout, you get at least a day (or two) between sessions which gives your muscles plenty of time to recover and grow.

Tips on how to perform a full body workout

  • Heavy weights. Don’t make the mistake of training with lighter weights. You need to go for the heavy weights in order to maximise your progress. You only have an hour and you need to make it count. Your muscles will recover on time for your next session.
  • One exercise per muscle group. You don’t need to do a variety of different exercises to hit every muscle from every single angle. Instead, focus on one basic exercise per body part and lift the heaviest weights you can. Think squats for legs, bench press for chest and so on.
  • Stick to 60mins per session. Try to do your full body workout in an hour (or less, if you can). Focus on the intensity of your workout and the weights you lift.

Full body workout routine:

EXERCISE
10 minute run at 4.2 speed on 11 incline
Decline abs crunches
Front squats
Dumbbell step ups
Crunches
Dumbbell walking lunges
Standing side hip raises
Incline dumbbell chest press
Glute-ham developer situps
SETS
N/A
N/A
5
1
3
3
1
3
3
3
REPS
N/A
N/A
15
10
20
3mins
3mins
15
20
25

Complement your full body workout routine with an extra session (once a week) that focuses on training weak muscles.

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