{"id":17552,"date":"2021-02-19T17:27:10","date_gmt":"2021-02-19T17:27:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=17552"},"modified":"2025-08-26T20:15:52","modified_gmt":"2025-08-26T20:15:52","slug":"3-day-full-body-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/","title":{"rendered":"3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#What_Is_a_3-Day_Full_Body_Workout\" >What Is a 3-Day Full Body Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Length_of_Each_Session_in_a_3-Day_Split_Workout\" >Length of Each Session in a 3-Day Split Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#What_Should_You_Do_If_You_Miss_a_Day_in_a_3-Day_Split_Workout\" >What Should You Do If You Miss a Day in a 3-Day Split Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Warm_Up_Before_a_Full_Body_Workout\" >Warm Up Before a Full Body Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#3-Day_Full_Body_Workout_Routine_for_Beginners\" >3-Day Full Body Workout Routine for Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full_Body_Workout_1\" >Full Body Workout 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full_Body_Workout_2\" >Full Body Workout 2<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Intermediate_3-Day_Full_Body_Workout_Routine\" >Intermediate 3-Day Full Body Workout Routine\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full_Body_Workout_1-2\" >Full Body Workout 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full_Body_Workout_2-2\" >Full Body Workout 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full_Body_Workout_3\" >Full Body Workout 3<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#3-Day_Full_Body_Workout_Routine_for_Mass\" >3-Day Full Body Workout Routine for Mass<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full_Body_Workout_1_%E2%80%93_Push\" >Full Body Workout 1 \u2013 Push<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full_Body_Workout_2_%E2%80%93_Pull\" >Full Body Workout 2 \u2013 Pull<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full_Body_Workout_3_%E2%80%93_Total_Body\" >Full Body Workout 3 \u2013 Total Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#3-Day_Full-Body_Workout_for_Weight_Loss\" >3-Day Full-Body Workout for Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full-Body_Workout_1\" >Full-Body Workout 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full-Body_Workout_2\" >Full-Body Workout 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full-Body_Workout_3\" >Full-Body Workout 3<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#The_Benefits_of_a_3-Day_Workout_Split\" >The Benefits of a 3-Day Workout Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#How_Should_Eating_Habits_Be_on_a_3-Day_Full-Body_Workout_Routine\" >How Should Eating Habits Be on a 3-Day Full-Body Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#What_About_Cardio\" >What About Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Is_Three_Days_Enough_for_a_Full-Body_Workout\" >Is Three Days Enough for a Full-Body Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Can_I_Do_a_Full-Body_Workout_Three_Days_a_Week\" >Can I Do a Full-Body Workout Three Days a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Full_Body_Better_Than_Split\" >Full Body Better Than Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#Can_I_Train_Full_Body_Every_Day\" >Can I Train Full Body Every Day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A three-day <strong>full-body workout<\/strong> is the most effective way to target all muscle groups without spending all week at the gym. You probably have a busy schedule that does not allow you to devote several hours, six days a week, to exercising. If you are wondering how you can create an effective workout that is also time-efficient, this article is for you.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Full_Body_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Splitting your workout routine to target different muscle groups is what most bodybuilders and athletes prefer. A five-day split that targets one muscle group per day for five days is common but not ideal. For you, the average exerciser who works long hours and juggles many commitments, it is not practical. So, here is what you need to know to build the perfect three-day full-body workout routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_3-Day_Full_Body_Workout\"><\/span><b>What Is a 3-Day Full Body Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is a workout regimen that targets all muscle groups in just three days. As the workout routine is split into three days, it targets most muscle groups each training day. It also leaves days for rest in between the sessions so your muscles have time to recover. Resting further maximizes the strength gains made during your workout days.<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/muscular-strength-exercises\/\"><span style=\"font-weight: 400;\">Building muscle<\/span><\/a><span style=\"font-weight: 400;\"> takes consistency and hard work. In order to see progress, you must focus on improving your workouts. This is why you cannot perform the same exercises, for the same number of sets, with the same amount of weights every day. You need to constantly switch it up and push yourself to trigger hypertrophy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/pilates-collage-2.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\">three-day full-body workout<\/a> incorporates the important tenets of muscle building. It becomes progressively more challenging so that you are always increasing the effort you put in. It also varies the target muscle group so that the previously exercised areas recover and replenish muscle. However, figuring out a routine that works for you is not always easy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The three-day splits tend to work out the larger muscle groups more than the small ones. You should adhere to these general guidelines:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Larger muscle groups such as chest, back, shoulders, quads \u2013 9 to 15 sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smaller muscle groups such as triceps, biceps, calves, abs, hamstrings \u2013 6 to 9 sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smallest muscle groups such as rear delts, traps, and forearms \u2013 1 to 4 sets.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that the number of sets per muscle group should be shifted up or down depending on your body goals. You should also consider how much you are willing to endure. It is advisable to work out with progressive intensity, but you shouldn\u2019t push yourself to the point of injuring muscles.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Length_of_Each_Session_in_a_3-Day_Split_Workout\"><\/span><b>Length of Each Session in a 3-Day Split Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The length of each workout session is dependent on your schedule and fitness level. As you are only going to the gym three times a week, you should be able to spare a decent amount of time for a thorough workout. The full body workout, without counting warm up and cool down should take 45-90 minutes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Interface-Banner-gym-workout-women-1.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">As you work out consistently, some exercises will become easier. Your body becomes more efficient at doing certain sets. However, this doesn\u2019t mean that you should shorten the amount of time you spend at the gym and you should actually switch up the intensity of your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should always leave the gym having put a fair amount of stress on your muscles. Remember that hypertrophy involves tearing down and building muscle. So, if you do not leave your workout like you have exerted a decent amount of effort, you may not be getting the maximum benefits from your workout.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_You_Do_If_You_Miss_a_Day_in_a_3-Day_Split_Workout\"><\/span><b>What Should You Do If You Miss a Day in a 3-Day Split Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The three-day full-body workout is ideally a Monday\/Wednesday\/Friday affair. This means that you go to the gym three days and rest on Tuesday and Thursday. Weekends are also a time for rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, life is not always predictable. Something may come up that forces you to miss a gym day. If this happens, simply make up for the lost day the next day and continue the pattern. Here is an example of how to continue the pattern if you missed a day.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: Missed workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: Workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: Workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: Rest day<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-23.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If working out on the weekend is not an option, you can do it on consecutive days. Rest days are important, but there are some benefits to working out on consecutive days (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29967584\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: Missed workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: Workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: Rest day<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The days of the week you choose to train are not set in stone. You can do Monday\/Wednesday\/Friday or Tuesday\/Thursday\/Saturday. The essence of a three-day workout split is to skip a day in between workouts. How you achieve this is up to you.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warm_Up_Before_a_Full_Body_Workout\"><\/span><b>Warm Up Before a Full Body Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you learn how to structure a three-day full body workout, you must not overlook the importance of warming up. The number of sets listed in the workout routines does not include warm-up sets. Warm-up is important to prepare your joints, muscles, and nervous system that controls your muscle groups (<\/span><a href=\"https:\/\/www.tricitymed.org\/2016\/12\/warming-cooling-important\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is always a good idea to do progressively heavier warm-up sets to prepare for the heavy work ahead. Usually, 1-3 warm-up sets are sufficient. However, the exact number of sets you do can vary depending on how you feel and the amount of weight you are lifting.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-running-6.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The temperature of the gym also matters. In a cold gym, you may do more warm-up sets to warm your body up. If the temperature is normal or hot, you may do fewer sets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio that targets the specific muscles you intend to exercise later is a good warm-up. You can run on a treadmill, hop on a stationary bike, or jump with a rope. Alternatively, you can do <a href=\"https:\/\/betterme.world\/articles\/mobility-exercises\/\">mobility exercises<\/a> that target the arms, shoulders, hips, knees, and wrists.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/at-home-workouts-for-moms\/\"><i>5 At Home Workouts for Moms, With and Without Weights<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3-Day_Full_Body_Workout_Routine_for_Beginners\"><\/span><b>3-Day Full Body Workout Routine for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As a beginner, your priority should be to develop proper form. Doing this will prevent injury. Do not feel embarrassed to start with small weights and progress as you feel comfortable. Do not compare yourself to others who have been doing full body workouts for longer. Remember, patience and consistency will give you better results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A beginner is anyone who has done less than six months of consistent weight training. The three-day split for beginners encourages muscle and strength gains while improving workout capacity (<\/span><a href=\"https:\/\/www.insider.com\/strength-training-routine-cardiologist-lose-weight-build-muscle-2023-8\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Below is a sample three-day full body <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\">workout routine for beginners<\/a>:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_Workout_1\"><\/span><b>Full Body Workout 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats \u2013 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press \u2013 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rows \u2013 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg curl machine &#8211; 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls &#8211; 3 sets of 8-10 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-2.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_Workout_2\"><\/span><b>Full Body Workout 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts \u2013 3 sets of 6-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups or lat pull-downs \u2013 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder press \u2013 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extension machine &#8211; 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep kickback &#8211; 3 sets of 8-10 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a basic training routine that revolves around two workouts. You can alternate between them on each of the three days so that you are doing workout 1 \u2013 workout 2 \u2013 workout 1 the first week and workout 2 \u2013 workout 1 \u2013 workout 2 the next week, and so on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is important that you rest between sets and you should take a 60-second to 2-minute break between each set. It\u2019s better to have too much rest than not enough to ensure you have the strength to finish the workout.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermediate_3-Day_Full_Body_Workout_Routine\"><\/span><b>Intermediate 3-Day Full Body Workout Routine\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once you have developed good form, you can increase the intensity of your workout. You may add more weights depending on what you are comfortable with. Below is a sample three-day full body workout for intermediates.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_Workout_1-2\"><\/span><b>Full Body Workout 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press \u2013 3 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat pulldown \u2013 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats \u2013 3 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg curl \u2013 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell shoulder press \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline curl \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps press down \u2013 3 sets of 8-12 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_Workout_2-2\"><\/span><b>Full Body Workout 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell press \u2013 3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated cable row \u2013 3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press \u2013 3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlift \u2013 3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral raise \u2013 3 sets of 15-20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell hammer curl \u2013 3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead triceps extension \u2013 3 sets of 10-15 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_Workout_3\"><\/span><b>Full Body Workout 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable crossover \u2013 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell row \u2013 3 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extension \u2013 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg curl \u2013 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent over lateral raise \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preacher curl \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying triceps extension \u2013 3 sets of 8-12 reps<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3-Day_Full_Body_Workout_Routine_for_Mass\"><\/span><b>3-Day Full Body Workout Routine for Mass<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This workout is split into three types; pull, push, and total body (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a28433729\/full-body-workouts\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The idea behind this workout plan is to target each muscle group twice weekly. The three-day full-body workout ends with a superset that is designed for strength gains.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_Workout_1_%E2%80%93_Push\"><\/span><b>Full Body Workout 1 \u2013 Push<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goblet squat \u2013 4 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Floor press \u2013 4 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Landmine press \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extension \u2013 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pallof press \u2013 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest fly &#8211; 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking Lunges &#8211; 3 sets of 16-20 reps (8-10 per leg)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_Workout_2_%E2%80%93_Pull\"><\/span><b>Full Body Workout 2 \u2013 Pull<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups \u2013 4 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift \u2013 4 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip thrusts \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat pulldown \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying hamstring curl \u2013 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable rotations \u2013 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls &#8211; 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single arm rows &#8211; 3 sets of 8-12 reps per arm<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_Workout_3_%E2%80%93_Total_Body\"><\/span><b>Full Body Workout 3 \u2013 Total Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hack squat \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-leg Romanian deadlift \u2013 3 sets of 8-12 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell chest\u00a0 press \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent-over row \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-arm kneeling dumbbell press \u2013 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse fly \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises &#8211; 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral raises &#8211; 3 sets of 8-12 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-10.png\" \/><\/a><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3-Day_Full-Body_Workout_for_Weight_Loss\"><\/span><b>3-Day Full-Body Workout for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A three-day full-body workout for weight loss works when combined with a healthy diet. You must find out how many <\/span><a href=\"https:\/\/betterme.world\/articles\/burn-1000-calories-a-day\/\"><span style=\"font-weight: 400;\">calories <\/span><\/a><span style=\"font-weight: 400;\">you need to burn through exercise. To do this, you need to calculate your calorie consumption and BMR. Perform the full-body workout shown below on alternate days to burn fat through exercise.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Workout_1\"><\/span><b>Full-Body Workout 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell power clean \u2013 4 sets of 8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell deadlift \u2013 4 sets of 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull up \u2013 4 sets of 8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell RDL to shrug \u2013 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated cable row\u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging leg raise \u2013 3 sets of 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rowing machine \u2013 2 sets for 1,000m<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Workout_2\"><\/span><b>Full-Body Workout 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running Sprint \u2013 4 sets at top speed for 10-15 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell squat \u2013 4 sets of 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extension machine \u2013 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell bench press \u2013 4 sets of 8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side lunges \u2013 3 sets of 12-16 reps (6-8 per leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneeling push-ups \u2013 3 sets of 8-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">AB wheel rollout \u2013 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Farmer\u2019s walk \u2013 2 sets of 30 seconds per side<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Workout_3\"><\/span><b>Full-Body Workout 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench jump \u2013 4 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead dumbbell press \u2013 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face pull \u2013 4 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell lunge \u2013 3 sets of 8 reps on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated leg curl \u2013 3 sets of 12-20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable woodchop \u2013 3 sets of 8 reps on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep dips \u2013 100 reps<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\">\u00a0<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_of_a_3-Day_Workout_Split\"><\/span><b>The Benefits of a 3-Day Workout Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A three-day full-body workout for men and women has many benefits. In comparison to the two, four, and five-day workout splits, this style of training has the following advantages.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simplicity \u2013 exercising on alternate days is a regimen that is straightforward and easy to stick to.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Convenience \u2013 as most people are busy and need several days away from the gym, the three-day split fits into their schedules.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High training frequency \u2013 being able to train each muscle group 2-4 times a week is the recommended frequency for hypertrophy and strength gains (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29470825\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced risk of repetitive stress injuries \u2013 varying exercises allows your joints to rest and prevents injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced risk of overtraining \u2013 with breaks between sets and rest days, the three-day split reduces the risk of fatigue and poor form.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_Eating_Habits_Be_on_a_3-Day_Full-Body_Workout_Routine\"><\/span><b>How Should Eating Habits Be on a 3-Day Full-Body Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To see results from a full-body workout , you need to also follow a healthy diet. Depending on your body goals, you need to create a calorie deficit or surplus.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-day_full_body_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-2.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">People who are looking to lose weight require a calorie deficit i.e. to burn more calories than they consume. There are many diet options and whether you choose keto, paleo, or any other diet, you need to make sure that you are getting all the nutrients you need.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating <\/span><a href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/\"><span style=\"font-weight: 400;\">balanced meals<\/span><\/a><span style=\"font-weight: 400;\"> and controlling your portions will help you achieve a deficit. You may also want to look into calorie counting to achieve your body goals faster.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the same time, people who are working to build muscle require a calorie surplus. They must nourish their bodies adequately in order to repair torn muscles and encourage hypertrophy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). If you are having trouble eating enough to attain a caloric surplus, you may want to drink your calories. This means taking protein shakes or mass gainers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a beginner, do not rush into supplementing your diet with shakes and gainers straight away. Start by working on your meals to ensure they are nutritious and the portions are sufficient. If after a while you are still having a hard time consuming a surplus, then you can look into supplementation.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_About_Cardio\"><\/span><b>What About Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When focusing on the three-day full-body workout , it is easy to forget about cardio. A full-body workout does not always incorporate this type of exercise. You can perform light cardio on your rest days. Be careful not to strain your body and only do what you can handle. A light walk or jog is recommended. It is important to listen to your body and give it sufficient time to recover. Remember that muscle tearing and recovery is the basis of hypertrophy.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/workout-motivation-for-females\/\"><i>Workout Motivation for Females: Here&#8217;s How to Boost Your Mojo<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Three_Days_Enough_for_a_Full-Body_Workout\"><\/span><strong>Is Three Days Enough for a Full-Body Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, three days is enough for a full-body workout. In fact, the best three-day full-body workout strikes a perfect balance between time in the gym and rest days. This routine allows each muscle group sufficient time to recover, thereby promoting growth and preventing overuse injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, the effectiveness of a 3-day full-body workout is dependent on your fitness level, goals, and the intensity of your workouts. For beginners, this routine can be highly effective as it allows for gradual progression while avoiding burnout. At the same time, advanced athletes may require more frequent and targeted training to continue making progress.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Do_a_Full-Body_Workout_Three_Days_a_Week\"><\/span><strong>Can I Do a Full-Body Workout Three Days a Week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you most certainly can. The beginner three-day full-body workout schedule is a popular choice for those who are new to fitness. The routine typically encompasses a variety of exercises that target all the major muscle groups, so it&#8217;s a comprehensive training program that&#8217;s easy to follow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order to maximize the effectiveness of your three-day full-body workout, it&#8217;s important that you incorporate compound exercises that engage multiple muscle groups simultaneously. Examples of such exercises include squats, deadlifts, and bench presses.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You must also rest for at least one day between each workout session to allow your muscles enough time to repair and grow. This is where the importance of a proper diet and adequate sleep come into play, as they help with muscle recovery and growth.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Full_Body_Better_Than_Split\"><\/span><strong>Full Body Better Than Split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This is dependent on your personal goals. A full-body workout, such as the three-day full-body workout routine, targets every muscle group in each session, which makes it an efficient choice for those with limited time. At the same time, a split routine allows more targeted focus on specific muscle groups each day, which may be ideal for those who aim for more specialized development.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Train_Full_Body_Every_Day\"><\/span><strong>Can I Train Full Body Every Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While it is possible, it&#8217;s not recommended to train full body every day. Instead, you should consider a three-day full-body workout for mass. This schedule allows sufficient time for your muscles to recover and grow, which is essential for both health and progress on your fitness journey (<\/span><a href=\"https:\/\/www.insider.com\/strength-training-routine-cardiologist-lose-weight-build-muscle-2023-8\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who prefer to exercise daily, the three-day full-body workout routine for beginners can be complemented with light cardio or yoga sessions on the off days. If you prefer to work out at home, there are also great routines you can follow, such as the three-day full-body workout at home.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Full_Body_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A three-day full-body workout is an efficient way to achieve strength and muscle gains. It targets all the muscle groups while allowing you to rest. The three-day split is a flexible routine that can fit into a hectic work-life schedule. To get the best results, you need to incorporate a healthy diet. Most importantly, you need to pay attention to the needs of your body and rest when necessary.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A three-day full-body workout is the most effective way to target all muscle groups without spending all week at the gym. You probably have a busy schedule that does not allow you to devote several hours, six days a week, to exercising. If you are wondering how you can create an effective workout that is [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":72894,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[167],"coauthors":[117,215],"class_list":["post-17552","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-strength-training-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"Is a \u2605 3-DAY FULL BODY WORKOUT \u27a4 right for you? Here is a comprehensive guide to a training routine that promises strength and muscle gains.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle\" \/>\n<meta property=\"og:description\" content=\"Is a \u2605 3-DAY FULL BODY WORKOUT \u27a4 right for you? Here is a comprehensive guide to a training routine that promises strength and muscle gains.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-26T20:15:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-Day-Full-Body-Workout-Routine_-How-To-Split-Your-Training-To-Build-Strength-And-Muscle-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/0c078cade2f3a077f92a8e5b5d596992\"},\"headline\":\"3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle\",\"dateModified\":\"2025-08-26T20:15:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\"},\"wordCount\":2539,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-Day-Full-Body-Workout-Routine_-How-To-Split-Your-Training-To-Build-Strength-And-Muscle.png\",\"keywords\":[\"Strength Training for Weight Loss\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A three-day <strong>full-body workout<\/strong> is the most effective way to target all muscle groups without spending all week at the gym. You probably have a busy schedule that does not allow you to devote several hours, six days a week, to exercising. If you are wondering how you can create an effective workout that is also time-efficient, this article is for you.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Splitting your workout routine to target different muscle groups is what most bodybuilders and athletes prefer. A five-day split that targets one muscle group per day for five days is common but not ideal. For you, the average exerciser who works long hours and juggles many commitments, it is not practical. So, here is what you need to know to build the perfect three-day full-body workout routine.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a 3-Day Full Body Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It is a workout regimen that targets all muscle groups in just three days. As the workout routine is split into three days, it targets most muscle groups each training day. It also leaves days for rest in between the sessions so your muscles have time to recover. Resting further maximizes the strength gains made during your workout days.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/betterme.world\/articles\/muscular-strength-exercises\/\\\"><span style=\\\"font-weight: 400;\\\">Building muscle<\/span><\/a><span style=\\\"font-weight: 400;\\\"> takes consistency and hard work. In order to see progress, you must focus on improving your workouts. This is why you cannot perform the same exercises, for the same number of sets, with the same amount of weights every day. You need to constantly switch it up and push yourself to trigger hypertrophy (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.worl ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\",\"name\":\"3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-Day-Full-Body-Workout-Routine_-How-To-Split-Your-Training-To-Build-Strength-And-Muscle.png\",\"dateModified\":\"2025-08-26T20:15:52+00:00\",\"description\":\"Is a \u2605 3-DAY FULL BODY WORKOUT \u27a4 right for you? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle - BetterMe","description":"Is a \u2605 3-DAY FULL BODY WORKOUT \u27a4 right for you? Here is a comprehensive guide to a training routine that promises strength and muscle gains.\u00a0","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/","og_locale":"en_US","og_type":"article","og_title":"3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle","og_description":"Is a \u2605 3-DAY FULL BODY WORKOUT \u27a4 right for you? Here is a comprehensive guide to a training routine that promises strength and muscle gains.\u00a0","og_url":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-08-26T20:15:52+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-Day-Full-Body-Workout-Routine_-How-To-Split-Your-Training-To-Build-Strength-And-Muscle-1024x640.png","type":"image\/png"}],"author":"ZindzyGracia, Hollee Mohni, RD, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Hollee Mohni, RD, CPT","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/0c078cade2f3a077f92a8e5b5d596992"},"headline":"3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle","dateModified":"2025-08-26T20:15:52+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/"},"wordCount":2539,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-Day-Full-Body-Workout-Routine_-How-To-Split-Your-Training-To-Build-Strength-And-Muscle.png","keywords":["Strength Training for Weight Loss"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A three-day <strong>full-body workout<\/strong> is the most effective way to target all muscle groups without spending all week at the gym. You probably have a busy schedule that does not allow you to devote several hours, six days a week, to exercising. If you are wondering how you can create an effective workout that is also time-efficient, this article is for you.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Splitting your workout routine to target different muscle groups is what most bodybuilders and athletes prefer. A five-day split that targets one muscle group per day for five days is common but not ideal. For you, the average exerciser who works long hours and juggles many commitments, it is not practical. So, here is what you need to know to build the perfect three-day full-body workout routine.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a 3-Day Full Body Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">It is a workout regimen that targets all muscle groups in just three days. As the workout routine is split into three days, it targets most muscle groups each training day. It also leaves days for rest in between the sessions so your muscles have time to recover. Resting further maximizes the strength gains made during your workout days.<\/span>\r\n\r\n<a href=\"https:\/\/betterme.world\/articles\/muscular-strength-exercises\/\"><span style=\"font-weight: 400;\">Building muscle<\/span><\/a><span style=\"font-weight: 400;\"> takes consistency and hard work. In order to see progress, you must focus on improving your workouts. This is why you cannot perform the same exercises, for the same number of sets, with the same amount of weights every day. You need to constantly switch it up and push yourself to trigger hypertrophy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.worl ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/","url":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/","name":"3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-Day-Full-Body-Workout-Routine_-How-To-Split-Your-Training-To-Build-Strength-And-Muscle.png","dateModified":"2025-08-26T20:15:52+00:00","description":"Is a \u2605 3-DAY FULL BODY WORKOUT \u27a4 right for you? 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Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/17552","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=17552"}],"version-history":[{"count":3,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/17552\/revisions"}],"predecessor-version":[{"id":81066,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/17552\/revisions\/81066"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/72894"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=17552"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=17552"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=17552"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=17552"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}