The Perfect Science-Based Full Body Workout for Mass (3-Day Routine)



A Full Body split normally prescribes just 3 training days, leaving you with 4 rest days each week. Now I know what you might be thinking, that’s a lot of days off…but that isn’t necessarily a bad thing.

If you think about it, our muscles only repair and grow when we at rest. Training is actually catabolic, as you are breaking the muscle down, whereas during your rest days, nutrients rush to the muscle in an anabolic fashion.

On top of that, it’s clear that a split of this nature is perfect for those who have a busy schedule and can’t make it to the gym 5 days per week. The Full Body split tends to lead to a greater work/life balance, and so, makes perfect sense for the recreational lifter, beginner or even serious trainee who leads a busy life outside of the gym.

This should also then, in theory, lead to an overall greater degree of adherence and we all know a training program is only as good as your ability to stick to it. Thus, from a psychological standpoint, this split shows great promise.

3-Day Full Body Routine

Day 1: Upper-Body Focus

Bench Press: 4 x 6-8
Lat Pulldown: 3 x 8-10
Overhead Press: 3 x 10-12
Dumbbell Goblet Squat: 3 x 8-10
Dumbbell RDL: 3 x 10-12

Day 2: Lower-Body Focus

Barbell Squat: 3 x 6-8
Hip Thrust: x 8-10
Seated Shoulder Press: x 10-12
T-Bar Row: 3 x 10-12
Dumbbell Reverse Lunges: 3 x 10-12

Day 3: Full-Body Hypertrophy

Conventional Deadlift: 3 x 6-8
Incline Bench Press: 4 x 8-10
Incline Dumbbell Row: 3 x 8-10
Front Squat: 3 x 8-10
Dumbbell Split Squat: 3 x 10-12

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References:
https://journals.lww.com/nsca-jscr/Abstract/2000/08000/Comparison_of_1_Day_and_3_Days_Per_Week_of.6.aspx
http://www.ncbi.nlm.nih.gov/pubmed/27102172/

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23 Responses

  1. newest bear says:

    My work schedule only gives me 2 days. Tuesday-sat, I only get 3 houurs of sleep a night.

  2. Angelo says:

    I use to always do full body workouts and i alwats got more growth and size from it over doing splits like i do now.

  3. Everytime your video starts I have to double check and make sure I didnt click on some 90's porn video.

  4. Mario Pineda says:

    Thanks, subtitles in spanish please 🙏🏾!!

  5. Skyelar Ng says:

    wouldn't it be better to include bicep and tricep isolations? or would you consider the compounds to suffice?

  6. This workout looks cool. Just wondering though isn't deadlift, front squat and split squat all in one day a bit overkill?

  7. Sam Miller says:

    Great video, but why no Abs work?

  8. Jonny Boz says:

    Yes Alain! Love your content appreciate all your help and advice mate

  9. Do you recommend 5×5 for newbies? And how long should you do it for.

  10. Mini Elite says:

    Missing motivation to workout. It’s just so hard to get up, pack my stuff and go to the gym. I can’t get my butt off the couch and it’s much easier and more comfortable to stay at home skipping workout. Any tips?

  11. guy looks like average joe .

  12. Gotta get back to full body…thanks

  13. Iron Bro says:

    I don't want to hear about science and Brad Schoenfeld.Schoenfeld has no sporting achievements..

    looks like a patient, not an athlete.

    I'm sick of science…

  14. puch 217 says:

    I'm 6'1 and weigh only 145 pounds. My body fat is approximately 15-16%. Should I try to cut first or focus more on gaining muscle?

  15. Patrick star says:

    I just finished my Full body workout 😂

  16. x Grejuva says:

    Which song is playing ?

  17. Great video! If you’re training 3x per week, a full body split or modified full body split are likely ideal 👌🏼

  18. Awesome video …Pls post video for SERATUS Workout

  19. razorgarf says:

    fake firsts! I AM FIRST

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