Can someone help me

Bebfrank7034

What should I workout for a full body balance in a 3 day split Mon/Wed/FRI ... PLEASE HELP

jemhh

Are you talking about lifting weights? If so, here are a few 3 day full body programs you can look over:

* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

medic2038

Starting Strength and Stronglifts are both 3 day splits that are pretty much all compound movements. They're both pretty simple and easy to follow as well, a lot of people recommend them to beginners for good reason!

JJVegas80

Are you u to lifting? If so IMO rotate through the machines doing legs and upper body. Do that for a few weeks then keep doing legs through machines and start mixing in some upper body free weights.

AllanMisner

The short answer is yes. But with some caveats.

You can build an effective full body program and do it MWF. Just focus on compound movements. I recommend squat, deadlift, bench press, pull ups, and overhead press. Typically, three sets of 8 - 10.

However, you do have to look at your recovery? Can you fully recover from a workout in two days? If not, you may want to put two days between each lifting session, which will cause a slightly different rotation.

And you may need to look at the time you have available each day. A full body workout will take roughly an hour. If you don't have an hour each of those days, perhaps you can split things up and do 30 minutes each day for six days of the week (legs on M T S and upper body on T W F).

Allan Misner
NASM Certified Personal Trainer,
Host of the 40+ Fitness Podcast