3 Day Full Body

One of the most efficient and widely effective workout splits, three days each, designed to hit every major muscle group each session while allowing optimal recovery. This is the ultimate full-body program for hypertrophy, strength, and balanced development. Structured to be run every other day, it ensures the most recovery time between sessions while still providing frequent weekly stimulus to each muscle group. By pairing heavy compound lifts with targeted accessory work, each day delivers maximum muscle-building potential without unnecessary fatigue. Day 1 focuses on pressing and pulling movements combined with lower-body compounds for total-body stimulation. Day 2 emphasizes heavy lower-body and upper-body compound lifts, prioritizing posterior chain, pushing strength, and overall muscular development. Day 3 is dedicated to isolation and accessory work, finishing the week by targeting lagging muscles such as arms, shoulders, and rear delts, without interfering with recovery from the heavier sessions. Each workout focuses on specific movement patterns or muscle groups while maintaining total-body coverage, making this the perfect split for three-day-per-week trainees seeking maximal hypertrophy, strength, and body composition results.

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