A 3 day full body workout routine is one of the most efficient, science-backed ways to build muscle, burn fat, and increase strength—especially for busy people and beginners. You can achieve impressive results by working out just three days a week, as long as your routine is well-structured and you stick to proven training principles.
Understanding how a 3 day full body workout works is crucial because it balances time efficiency with maximum gains. This approach trains every major muscle group multiple times per week, supporting muscle growth, functional fitness, and effective recovery. You’ll need to choose the right exercises, focus on progression, and rest adequately for best results. Below, you’ll find everything you need to get started, including sample routines, latest research, pro tips, and FAQs.
For official exercise guidelines, always refer to the American College of Sports Medicine or consult with a certified personal trainer.
What Is a 3 Day Full Body Workout Routine?
A 3 day full body workout routine is a training plan where you work every major muscle group in each workout, three times per week. This method is proven to deliver similar or better strength and muscle gains compared to “split” routines when weekly training volume is equal (NCBI, 2023).
Main Benefits
- Efficient for Busy Schedules: See results with fewer gym visits.
- Maximized Muscle Growth: Each muscle group is trained 2–3 times a week.
- Better Recovery: More rest between sessions versus typical “bro splits.”
- Flexible for All Levels: Easily tailored for beginners or advanced lifters.
How to Structure Your 3 Day Full Body Workout Routine
1. Pick 3 Non-Consecutive Days
- Ideal: Monday, Wednesday, Friday (or similar).
- Ensure at least 24 hours rest between sessions.
2. Include Core Compound Movements
Compound exercises work multiple muscle groups at once, increasing efficiency:
- Squat (front/back)
- Deadlift or hip hinge (Romanian deadlift, glute bridge)
- Bench press or push-up
- Row (barbell, dumbbell, or cable)
- Overhead press
- Pull-up/lat pulldown
3. Add Accessories & Core Work
- Arm exercises (curls, triceps extensions)
- Lateral raises
- Planks, hanging leg raises, or crunches
4. Apply Progressive Overload
Increase weight, reps, or sets regularly to continue building muscle (Wikipedia).
Sample 3 Day Full Body Workout Routine
Below is a sample dumbbell-focused routine. You can substitute similar barbell or machine movements if preferred.
Day 1
- Dumbbell Squat – 3×10
- Dumbbell Bench Press – 3×10
- Bent Over Dumbbell Row – 3×10
- Dumbbell Overhead Press – 3×10
- Standing Dumbbell Curl – 2×12
- Plank – 2×30 seconds
Day 2
- Romanian Deadlift – 3×10
- Pull-up or Lat Pulldown – 3×8–10
- Push-Up or Dumbbell Fly – 3×12
- Seated Dumbbell Shoulder Press – 3×10
- Triceps Extension – 2×12
- Hanging Knee Raise – 2×12
Day 3
- Goblet Squat – 3×10
- Incline Dumbbell Press – 3×10
- Single-Arm Dumbbell Row – 3×10 each side
- Lateral Raise – 2×12
- Hammer Curl – 2×12
- Russian Twist – 2×20
Rest at least one day between sessions for recovery and muscle growth.
Latest Research: Why Full Body Workouts Work
- Multiple studies confirm that 3 full body sessions weekly stimulate similar (or better) gains in muscle size and strength compared to split routines, provided the total weekly training volume is matched (NCBI, 2023).
- Functional training (squats, presses, pulls) builds not just muscle, but also balance, agility, and power (Tom’s Guide, 2024).
- Full body routines elicit higher anabolic hormone responses per session, supporting greater hypertrophy (Performance Lab, 2024).
Who Should Use a 3 Day Full Body Routine?
- Beginners: Easy to learn, fast results.
- Busy professionals: Fits tight schedules.
- Intermediates/advanced: Can be intensified with more weight, volume, or advanced techniques.
- Anyone wanting balanced, functional strength.
Common Questions (FAQ)
Is 3 days a week enough to build muscle?
Yes. Studies show training each muscle group at least twice a week is optimal, and 3 full body sessions fit this perfectly (BetterMe, 2024).
Can I do this at home?
Absolutely! You can use dumbbells, kettlebells, or just bodyweight.
How long should each session last?
Most routines take 45–60 minutes, including warm-up and cooldown.
How should I progress?
Increase weight, reps, or sets regularly. Focus on good form over heavy weights.
Pro Tips for Success
- Warm up with 5–10 minutes of light cardio and dynamic stretches.
- Track your progress to ensure consistent improvement.
- Don’t skip rest days—your muscles grow when you recover.
- Eat enough protein to support muscle repair (Healthline, 2024).
Conclusion
A 3 day full body workout routine is the fastest, simplest way to build muscle, boost strength, and save time—no matter your fitness level. Stick with it for 8–12 weeks, focusing on form, progression, and recovery, and you’ll see noticeable results.
Ready to transform your body? Start your 3 day full body workout routine now, track your progress, and enjoy the results. Need a personalized plan or help getting started? Contact a certified trainer today!