Full Body Weightlifting Workout Routine
Although training full body workouts three times a week is generally considered a beginners workout, it should also be used by intermediate and advanced bodybuilders as changing routines every 6 to 8 weeks should be part of any good training program to increase muscle mass.
Your volume (sets X reps) will be less than training every day because you will be training with high intensity and using heavy weights. Any good 3 day full body workout should ONLY be done with a full days rest between workouts. Ideally the rep range should also change every time you train.
It must also be assumed that anyone doing the routine listed below will also be eating correctly and sleeping at least 8 hours every night. Consuming at least 2 liters (one gallon) of water every 24 hours should also be part of any good holistic training program.
The rest between sets should be between 60 and 90 seconds as you want to always be pushing up your intensity, which might make you weaker in the weights that you can lift but it is the best way to get good results. When more reps are done more rest can be taken but never more than 120 seconds between sets.
First workout of the week:
Squats 4 sets of 8 reps
Bench Press 4 sets of 8 reps
Pull-ups 4 sets of 8 reps
Military Press 4 sets of 8 reps
Barbell Curls 4 reps of 8 reps
Ab Roller 4 sets of 10 reps
Second workout of the week:
Deadlifts 5 sets of 5 reps
Bent-over rowing 5 sets of 5 reps
D/B Incline Bench-press 5 sets of 5 reps
D/B Lateral raises 5 sets of 5 reps
D/B Triceps extensions 5 sets of 5 reps
Hammer Curls 5 sets of 5 reps
Third and last workout of the week:
Lunges with D/B 3 sets of 12 reps
Dips 3 sets of 12 reps
Chin-ups 3 sets of 12 reps
Push Press 3 sets of 12 reps
Seated Calf Raises 3 sets of 12 reps
Plate Twists 3 sets of 15 reps