welcome to bodybuilding simplified where I make complicated things easy to understand are you really busy can you only afford to train three days per week then this full body split is the right choice for you I will tell you how the full body split is built what pros and cons it has and as per usual there is going to be a full example full body routine that you can use and before we actually start remember that you should choose a training split that best fits your schedule and that you actually enjoy because if you do
something you don't like you will most likely not be able to stick to it for a longer time so even though some split might be most optimal you are still better off doing something that you look forward to and that you actually enjoy ultimately this is what is gonna give you the best results the consistency and hard work are the key no matter the split let's start with the pros and cons hands down the biggest Pro is the flexibility because if you train only three times per week and you miss the day you were supposed
to train you can easily catch up the next day without messing up your schedule but not everything is sunshine and rainbows full body training also has couple of cons one of them being that it's really hard to focus on one body part with just so few sets in each workout which also goes hand in hand with your ability to improve your lagging body parts which is much harder than in other training splits but I came up with a solution for these problems which I'm gonna share with you in a second as I said earlier this
full body split is run in three days per week setup you can pretty much split the rest days however you like the only requirement being that you take at least one day rest between the sessions pool body splits are usually programmed in a way where you do one exercise for each muscle group in every workout which as I mentioned before results in you not being able to real focus on one given body part and also on your legging body parts but I will show you how to resolve this issue at least a little bit okay
so what you do is that at the beginning of each session you do two exercises instead of one for the body part that you want to focus on the most in this example routine I will be doing that to chest in day one back on day two and shoulders on day three as I feel most of the people want to focus on these body parts specifically most of the people are going to add an extra exercise for their upper body but I created a training plan where some of the days are also focused on some
part of your lower body which is not done by also adding another set it's done by a main movement for the body part that you are focusing and the rest of your lower body exercises are then consisted of more accessory slash isolation exercises that way you can get Best of Both Worlds now it's finally time for the example routine that I have prepared for you there are a couple of things you should keep in mind when you are building a training split I have talked about these things in a video about training and programming so
if you have not seen that video yet go check it out to learn more about crafting the most effective split of your dreams I will be applying the methods I mentioned in that video to this training split so it can be as effective as possible so let's start with the full body day one this day is going to be more focused on the chest because we are going to be doing two exercises instead of one and it's also going to be a little bit more focused on the pots because we are going to be doing
a main exercise which is going to be more texting on your body therefore it should take priority in this day so the first thing you are gonna do is that you will work your way up so you are warmed up for your main exercise for the chest then you can start your two sets of bench press in the 5 to 8 rep range you should really use weight that is challenging so you can get stronger and after you are done with those two sets you are going to do one back offset in the 8 to
12 rep range which means you are gonna lower the weight a little bit but you still want it to be challenging then you will move on to the incline bench press and you will do three sets of 8 to 12 reps this was all the volume for the chest next up is back you will do three sets of 12 to 15 reps of weighted pull-ups if you can't do a weighted pull up you can just do body weight pull ups or even assisted pull-ups after that we have some shoulder isolation so do three sets of
lateral raises in the 12 to 20 rep range and when you are done with that do three sets of triceps push Downs in the 12 to 20 rep range you could even superset those two exercises to save some time after you are done with that it's time for biceps so do three sets of 12 to 15 reps of preacher curls now it's time for likes we will start with squats work your way up to your working weight then do 2 sets of 5 to 8 reps and then do one back offset in the 8 to
12 rep range this was the main lift for your quotes now we will do some hamstring isolation so do three sets of hamstring curls in the 12 to 15 rep range and finish the whole workout with 3 sets of calf raises in the 8 to 12 rep range this is the complete full body day one now let's see the full body A2 this day is gonna be more focused on the back and the glutes so you will start with two exercises for the back one should be a vertical pull and the other one should be
a horizontal pull so do three sets of light pull Downs in the 8 to 12 rep range and three sets of barbell rows in the 8 to 12 rep range now let's move on to the chest do three sets of bench press in the 12 to 15 rep range next up is biceps in the first workout we did a bicep curl variation that focused on your bicep speak now we do a variation that focuses on your brachialis so do three sets of hammer curls in the 12 to 15 rep range then you follow it up
with some shoulder work so do three sets of overhead press in the 12 to 15 rep range after that it's time for triceps in the workout number one we did triceps push Downs so now we want some type of overhead extension so do three sets of school Crushers in the 12 to 15 rep range now it's time for likes I said that this workout is more focused on the glutes so the first exercise is going to be hip thrusts three sets of 8 to 12 reps and after that you do 3 sets of 12 to
20 reps on the leg press and finish the workout with 3 sets of calf raises in the 12 to 15 rep range this is the complete full body day 2. now let's see the full body day 3. this day is gonna be more focused on the shoulders and hamstrings we still haven't done any serious heavy overhead pressing in the lower rep ranges and also no direct rear delt work so to fix this you are going to work your way up and then do two sets of overhead press in the 5 to 8 rep range and
after that do one back offset in the 8 to 12 rep range then you follow it up with three sets of bent over real world flies in the 12 to 20 rep range now it's time to really overload the biceps so work your way up to two sets of three curls in the 5 to 8 rep range and after that do one back offset in the 8 to 12 rep range next up we have triceps and chest right after that so do school Crushers or any other overhead extension 3 sets of 12 to 15 reps
and right after that you will do 3 sets of 12 to 20 reps of cableflies you can even superset those two exercises to put some additional stress onto the muscle and to finish all the muscles of the upper body we have back when we adapt the exercises from day one and two for the back we can see that we already did 6 sets of vertic pulling movements and only three sets of horizontal movements so to balance this out we will do three sets of seated cable rows in the 12 to 15 rep range now we
only have legs left as I said before this day is more hamstring focused so we are gonna start with a main exercise for the hamstrings so that means the Romanian deadlift three sets 8 to 12 reps now we do a glute isolation exercise so do three sets of glute Kickbacks in the 12 to 20 rep range and to finish this day off do three sets of calf raises in the 15 to 20 reference this completes the full body day 3 and this whole full body routine as a whole now you should know everything about this
training split so go ahead and try it out for yourself if you still have any questions about this split ask them in the comments below and thank you so much for watching don't forget to like the video and to share this video with anyone who is struggling to find a good training split for them and if you still haven't subscribed this would be a great time to do so thanks
