Fitness Workout

3 Day Full Body Workout Split – Day 1



12 WEEK PLAN BOOK: http://goo.gl/GPlh5R

WORKOUT ROUTINE:

SQUATS – 5×5
PENDLAY ROWS – 5×5
BENCH PRESS – 5×5
OVERHEAD PRESS – 5×5
SKULL CRUSHERS – 3×12
STANDING CALF RAISES – 3×15

Day 1 of our 3 Day Prep Week for the 12 Week Plan. This is a great split for those working on strength gains and also those who are pressed for time and can only fit in 3 workout days a week.

PATREON: http://www.patreon.com/buffdudes

Facebook: http://www.facebook.com/buffdudes
Instagram: http://instagram.com/buffdudes
Twitter: http://twitter.com/buffdudes
Blog: http://www.buffdudes.us

Buff Dudes / Fitness / 3 Day Full Body Workout Split – Day 1
Directed/Edited by – Hudson
Starring – Brandon, Hudson

Products You May Like

34 Comments

  1. I've been thinking about doing 3 days full body and three days mma. since I've been doing upper lower I've gotten stronger a lot faster then i did when i was younger and doing" bro splits. "

  2. I've only been working out for 2,5 weeks and I'm already getting bored with my 40-set full body routine so I'll be starting this 3 day split tomorrow…
    Some noob questions though: what is the difference between the pendlay rows and the wide grip t-bar rows as far as muscle activation is concerned? Wouldn't there be less overlap between both exercises if the t-bar row is done with narrow/neutral grip?
    In general, I think it would be nice to have a video comparing barbell rows, t-bar rows, pendlay rows and yates rows with some explanation regarding muscle activation and the effects of different grips (width, overhand, underhand)…Which types of rows can be complementary or which ones have a lot of overlap?

  3. I recently started going to the gym again and I will follow this plan along with the 12 weeks plan! This plan is absolutely focused on gaining, but if I wanted to warm-up cardio, what could I do?

  4. So this phase should be done Monday/Wednesday/Friday? or doesn't matter just when you can fit the 3 days in? did day 1 last night after being off the gym for a week sick, felt good, real good!

  5. I have been doing a full body work out for some time. (perfect for my busy schedule). I had read that with this, you should only do 2-3 sets/6 reps – all at max weight able. Should I be doing 5 sets and working my way up in weight? I have also been doing the same exercises throughout the week. I notice you are mixing it up over the 3 days.

Leave a Reply

Your email address will not be published.