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- The full-body workout that builds muscle faster than splits
The full-body workout that builds muscle faster than splits
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Hey,
Can't make it to the gym 5-6 days per week? Don't have time for long workouts?
You can still build serious muscle.
This 3-day full-body plan hits every muscle group, prioritizes compound movements, and gets you in and out in 45-60 minutes.
Perfect for beginners or busy people who want results without living in the gym.
Why full-body 3x per week works:
Each muscle gets hit 3 times per week (higher frequency = more growth).
You're never sore for days because volume per session is manageable.
You get 4 rest days for recovery—crucial for muscle growth.
Your 3-Day Plan:
Day 1: Push Focus
Push-ups or Bench Press: 4 sets x 8-12 reps
Overhead Press (dumbbells or barbell): 3 sets x 8-10 reps
Goblet Squats: 4 sets x 10-12 reps
Dumbbell Rows: 3 sets x 10-12 reps each arm
Plank: 3 sets x 30-60 seconds
Day 2: Pull Focus
Pull-ups or Inverted Rows: 4 sets x 6-10 reps
Romanian Deadlifts: 4 sets x 8-10 reps
Dumbbell Lunges: 3 sets x 10 reps each leg
Dumbbell Chest Press: 3 sets x 10-12 reps
Bicycle Crunches: 3 sets x 20 reps
Day 3: Leg Focus
Squats (bodyweight, goblet, or barbell): 4 sets x 8-12 reps
Glute Bridges or Hip Thrusts: 4 sets x 12-15 reps
Push-ups or Dips: 3 sets x 8-12 reps
Dumbbell Rows: 3 sets x 10-12 reps
Dead Bugs: 3 sets x 10 reps each side
Schedule example:
Monday: Day 1
Tuesday: Rest
Wednesday: Day 2
Thursday: Rest
Friday: Day 3
Weekend: Rest
Progression tips:
Week 1: Learn the movements, use moderate weight.
Week 2-4: Add 1-2 reps per set OR add 5 lbs to the weight.
Week 5-8: Continue adding weight or reps. Aim to beat last week every session.
Week 9-12: By now you should be lifting significantly more than week 1. Track everything.
Rest between sets:
Compound movements (squats, deadlifts, presses): 2-3 minutes
Accessory movements (rows, lunges): 60-90 seconds
Core work: 30-60 seconds
Pro tips:
Warm up 5-10 minutes. Jumping jacks, arm circles, bodyweight squats. Get blood flowing before lifting.
Focus on form first. Perfect reps with lighter weight beats sloppy reps with heavy weight every time.
Track your workouts. Write down weight and reps. If you're not beating last week, you're not progressing.
Eat enough protein. 0.8-1g per pound bodyweight. You can't build muscle without the building blocks.
Sleep 7-9 hours. Muscle grows during recovery, not during training.
Why this works:
Compound movements (squats, deadlifts, presses, rows) build 80% of your muscle.
Training full-body 3x per week gives each muscle frequent stimulus without overtraining.
Simplicity = consistency. You're not overthinking. Just showing up and progressing.
This is the foundation. Master this for 12 weeks and you'll transform your physique.
No fancy equipment needed. No complicated programming. Just consistent work and smart progression.
[Want the complete 12-week progression with exact weights, detailed form cues, and nutrition protocols? The 12 Week Aesthetic Body Blueprint gives you everything—structured workouts that scale with your progress, meal plans, and the full system.]
Start this plan today. Track your lifts. Beat last week's numbers. Watch your body change.
Grab the complete blueprint here and build muscle the smart way.
BJ | Howtogrowmuscles
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