When it comes to muscle, full body routines are one of the best solutions when you don’t have much time to train and you’re looking for results. A very suitable approach for newcomers, who have a tool of great interest in any full body routine for beginners.
When it comes to training our body to get muscular, routines are a fundamental element. Repetition of exercises over time is all you need to achieve good muscle growth. However, if we ask ourselves what is the best hypertrophy routine that we can access, surely it is a full body circuit, at least to begin with.
This type of training is an ideal tool for newcomers to this world and also for those who do not have much time to train. In fact, a well-designed 3-day hypertrophy routine is all it takes to achieve efficient results. An ideal approach to train, take a shower, give yourself a touch with the best deodorant and go out and conquer the world without spending the day in the gym.
Before getting into the matter and knowing what exercises make up this full body workout, it is important to know some previous indications, which influence the way in which this routine will be designed. And it is that adapting this training to your needs is key since a full body routine for women is not the same as one for men, just as it will not be the same for a newly arrived user than one who already has a certain background.
This is precisely the first piece of advice that we are going to give you: adapt this full-body routine to your specific needs and your physical level. In the case at hand, the routine that we are going to analyze is very complete and is designed for low-medium level users. So, if it falls short, just increase repetitions and series. If you find it difficult to follow, do just the opposite. At the end of the day, the best hypertrophy routine is the one that adapts to what the athlete requires and can manage.
Another important tip is to maintain discipline. Since we are talking about a 3-day gym routine, if you want to get results, it is essential that you go to the gym on the days that correspond to you and perform as you should. As a wild card, if one day you are short on time, you have certain optional exercises on some days, which you can perform or not depending on what you need or how tired you are.
Nor can we forget about the weight, in those exercises in which we use weights, dumbbells or machines. It is essential to adjust it to your level, so that it is not excessive but that it does require effort. If we use less weight than necessary, you will not notice any results after training.
Finally, it is important to know that this full body routine covers almost all muscle groups, but it is true that it can leave certain specific muscles somewhat abandoned or less worked. If this is your case, you can always complement the routine with a specific exercise or use a quality electro -stimulator to work on these areas outside the gym.
The routine, day 1
With that said, it’s time to start the routine. This 3-day routine always starts with a warm-up, which is done on an elliptical or treadmill. The stationary bicycle is not recommended, because it is not as complete with respect to the muscle groups that participate in it. This warm-up should be gentle in intensity and last about 10 to 15 minutes.
Regarding the exercises, on day one we will start doing 4 series of squats of 4 to 6 repetitions, with 2 minutes of rest. Next, we will do weighted pull-ups, adjusting the weight to your capacity. We perform 4 series of 5 to 7 repetitions and a rest of 2 or 3 minutes between series. The next exercise is the bench press, with the same series and repetitions that we have indicated for the pull-ups, followed by 3 series of 8 repetitions of military press. The rest is still indicated, from 2 to 3 minutes. The last required exercise would be the leg curl, performing 10 reps or more in each of your four sets.
This first day has two optional exercises. One would be the Gironde row, where we will do 3 series of 8 to 10 repetitions, with a rest of 1 to 2 minutes. That same rest is applied to the pulley crossing, where we will execute 3 sets of 12 repetitions with the same rest.
We move on to day 2, where we have a higher volume of work, although maintaining a low intensity. After warming up, we execute 4 series of 10 to 12 strides each, leaving 2 minutes of rest between series. Next, we perform leg press, 4 sets of 12 to 14 reps, followed by barbell or dumbbell rows, 4 sets of 8 to 12 reps. Rest between sets is still 2 minutes. The fourth exercise is the incline dumbbell press, 4 sets of 8-12 reps with equal rest.
As extras, we have the lateral elevations, where we will execute 3 or 4 series of 12 repetitions per side, with a rest of 1 to 2 minutes. The other alternative exercise is the triceps pulley hammer curl, with the same sets and reps. Just change the break, which is reduced to one minute.
The third day has a medium intensity and medium volume, to finish off the deployment and strengthening of your muscles. After warming up, we will start with four sets of 8 repetitions of Romanian deadlifts, with 2 minutes of rest. Next, we will do knee extension, 4 sets of 15 repetitions with rest for 60 to 90 seconds. We continue with weighted push-ups, 4 sets of 8 to 12 repetitions, as well as rowing on a unilateral machine, with 4 sets of 10 repetitions. In both cases, rest two minutes between sets. As a last exercise, we have the Arnold Shoulder Press, executing 3 series of 12 repetitions per arm, resting for 1 to 2 minutes.
As an optional activity, we have the incline press and the barbell row. In both cases, we should execute 3 series of 10 repetitions, with a 2-minute rest between series and series. With these exercises we finish the routine training.