Workout Routines

3 Full-Body Workouts for Size

Accelerate your gains in less time with this heavy, full-body training plan.

pullup
Duration 3 days
Exercises 9
Equipment Yes

Training all day, everyday, without ceasing. The hallmark of every successful physique athlete, right? Wrong. More like the hallmark of athletes with absolutely no other obligations in life, whatsoever. Not all of us have unlimited time with which to press, pull, run and rep our way to a better physique. Time economy and workout efficiency can produce staggering amounts of muscularity and conditioning – if you do it right.

And, in this case, doing it right calls for three days of full-body work. Training with heavy weights and hitting the entire body, fast, has worked for years with a number of physique athletes. As long as you are getting in three quality workouts per week, you will not only be able to maintain the muscle that you have gained but you will also acquire some new muscle in the process. The “more is better” approach is not always best. Some conventional wisdom: Doing things better is better.

FULL-BODY TRAINING OVERVIEW

>> You will train only three days per week.

>> Perform each workout one time per week.

>> Lift as heavy as possible with good form.

>> You will only use three exercises per workout.

>> Keep rest periods to 60-90 seconds between sets.

>> Each workout should last 30 minutes or less.

>> Minimal equipment will be needed, making the workouts fast and efficient.

>> Take at least one rest day between workouts.

>> You will perform the three exercises in a circuit fashion.

>> There will be two upper body exercises and one lower body exercise per workout.

>> Increase weight each set to approach failure at the rep range listed. Perform the workout in circuit fashion, moving from one exercise to another without rest. Rest 60-90 seconds between circuits.

Workout 1

Exercise 1

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
5 sets
6 reps
-- rest

Exercise 2

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
5 sets
12,10,8,6,4 reps
-- rest

Exercise 3

General Pushup You'll need: No Equipment How to
Pushup thumbnail
5 sets
20,20,15,15,10 reps
-- rest

Workout 2

Exercise 1

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
8 reps
-- rest

Exercise 2

Romanian Deadlift
exercise image placeholder
5 sets
8 reps
-- rest

Exercise 3

Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
Single-Arm Neutral-Grip Dumbbell Row thumbnail
5 sets
8 reps
-- rest

Workout 3

Exercise 1

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
5 sets
6 reps
-- rest

Exercise 2

Walking Lunge You'll need: No Equipment How to
Walking Lunge thumbnail
5 sets
6 reps
-- rest

Exercise 3

Weighted Dip You'll need: Dip Station, Ankle Weights How to
Weighted Dip thumbnail
5 sets
6 reps
-- rest
Comments