Full Body 3 Day A Week Plan

jayb0ne

I'm planning on switching my routine up from a traditional 4 day split to a 3 day a week full body routine.

Each day to include:

1 compound pushing movement - bench, incline bench, decline/dips
1 compound pulling movement - pull ups, seated rows, t-bar/bent over rows
1 compound lower body movement - squat (any variation), lunge, deadlift
1 shoulder movement - military press, lateral raise, bent over raise, upright row
2 isolation exercises of choice out of 6 areas - biceps, triceps, calves, traps, abs, rotator cuff

(Of course the list of exercises here is by no means exhaustive, just demonstrative of hitting each area from different angles)

I'll be rotating the specific exercise for each area on each day, so I'll do say flat bench on day 1, incline on day 2, dips on day 3 for example. So over the week, I've focused on each area from 3 angles.

I'll rotate the isolation exercises so over the week I'll hit all 6.

I'll also be rotating the rep/set scheme each day between 5 sets of 5, 4 sets of 8 and 3 sets of 12. This way, over the week I'll have hit each area with about 90-100 reps.

Of course I'll be rotating the order of movement too, so I may hit push movements first one day, pull first another and lower body first another. So each area will have it's chance to get in first with full energy available.

I reckon it should take me about 60-90 minutes per workout allowing for 60 seconds rest between sets and a few minutes between exercises.

Appreciate your feedback/thoughts.

Jay