There are many training splits. For example, push, pull legs; upper and lower body; and a bro split (working each body part on a separate day). Many of us simply do not have time to be in the gym 4-6 days per week. That's okay! Try a full body workout 3 days per week and move on about your life!
THIS FULL BODY WORKOUT
The following template is designed to give you a full body workout 3 days per week, preferably, every other day- like Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday, or something like this. Mainly, put a rest day in between each session.
In this template, the focus is on push, pull, and legs. The template consist of 3 movements, 2 movements, and then 1 movement. Day 1 = 3 push, 2 pull, 1 leg; Day 2 = 3 pull, 2 legs, 1 push; Day 3 = 3 legs, 2 push, and 1 pull.
To maximize the benefits of this program, consider the 3, 2, 1 movements and the effect you want to elicit from them. 3 movement - hypertrophy (muscle building); 2 movements - an accessory movement that build muscle or add in technical abilities; 1 movement - strength.
You can see the 1 movement each day is based around the squat, bench, and deadlift. You do not have to squat, bench, or deadlift, but these are the strength lifts. Any variation of them is advisable.
FULL BODY WORKOUT 3 DAYS PER WEEK
EXAMPLES - MODIFY AS NEEDED
DAY 1
PUSH 3-movements
- Chest - barbell or dumbbell press
- Shoulder - barbell or dumbbell press
- Triceps - extensions
PULL 2-movements
- Pulldown - varied attachments
- Row - barbell, dumbbell, or machine/cable
LEGS 1-movement
- i.e.Squat, Hack squat, or leg press
DAY 2
PULL 3-movements
- Pull down
- Row
- Biceps curl
LEGS 2-movements
- Leg extension
- Leg curl
PUSH 1-movement
- Overhead press or bench press
DAY 3
LEGS 3-movements
- Leg extensions
- Leg curls
- Squat or leg press
PUSH 2-movements
- Dumbbell press
- Side lateral raise
PULL 1-movements
- Deadlift or rack pull
Now buy a JACK'S GYM t-shirt and get to work!