Are you looking for a full body workout single workout routine. If you are new to working out or you need a break from a more dynamic program and want to maintain your gains, then this program is for you. This Full Body 3 Day Per Week Protocol, is a comprehensive and flexible program designed to help you push beyond your limits and achieve your fitness goals.
- Why do the Full Body 3 Day Per Week Protocol?
- How to use Progression and Take Your Fitness to the Next Level
- An Exercise Overview of the Full Body Protocol
- Full Body Protocol Routine
- Gradual Intensity Increase: How to Keep Challenging Your Body and Making Gains
- Rest and Recovery: The Importance of Deloading and Preventing Overtraining
- Fueling Your Progress: Nutrition Tips for Maximizing the Benefits of the Full Body Protocol
- Making It Your Own: Adapting the Full Body 3 Day Per Week Protocol to Fit Your Fitness Goals
Why do the Full Body 3 Day Per Week Protocol?
This program is designed to help you build muscle and strength while maintaining balance and sustainability. This system targets all major muscle groups in every session.
The Full Body 3 Day Per Week Protocol is all about progression. We know that in order to continue making gains and improving your fitness level, you need to challenge your body. As you become more comfortable with the exercises and the prescribed reps and sets. You will add more weight or perform more reps to keep pushing beyond your comfort zone.
But remember, progress isn’t just about pushing hard. It’s also about taking care of your body. That’s why we emphasize the importance of rest and recovery. Taking a de-load week allows your body to recover and rejuvenate, preventing overtraining and reducing the risk of injuries. So don’t be afraid to schedule some well-deserved rest days into your plan.
The Full Body 3 Day Per Week Protocol is all about finding that sweet spot of balance and sustainability. It’s about challenging yourself, but also listening to your body. And the best part? You get to choose how you make it your own. Whether you’re a seasoned lifter or just starting out, this program can be adapted to fit your fitness goals. Get ready to see some serious gains and crush your fitness goals with the Full Body 3 Day Per Week Protocol!
How to use Progression and Take Your Fitness to the Next Level
When you are feeling stuck in your fitness routine. It’s time to push outside of your comfort zone and take your fitness to the next level! Progression is the key to reaching new heights and seeing those amazing results you desire.
Think of your fitness journey as a story. And every great story has those moments where the hero faces a challenge, right? Well, consider progression as your opportunity to be the hero of your own fitness story. It’s time to step up and overcome those obstacles that have been holding you back.
Now, I know pushing beyond your comfort zone can be intimidating. But remember, growth happens when you step outside of your comfort zone. It’s not about being perfect or reaching unrealistic goals overnight. It’s about taking small steps every day to challenge yourself and make progress.
So how can you start pushing beyond your comfort zone? It’s all about gradual intensity increase. Start by adding a little more weight to your lifts or aiming for an extra rep or two. Celebrate those small victories along the way and watch as you become stronger and more confident than ever.
Remember, you are capable of more than you think. Embrace the discomfort, because that’s where the magic happens. Push yourself, believe in yourself, and watch as you achieve things you never thought possible. You’ve got this!
An Exercise Overview of the Full Body Protocol
Ready to dive into the Full Body 3 Day Per Week Protocol? Let’s get to know the exercises that will help you build muscle and strength from head to toe!
Barbell Back Squat
Barbell back squats are like the superhero of exercise. They work almost every muscle in your body, from your legs to your core to your upper body. It’s like getting a full-body workout in one move. Plus, they help improve your balance, flexibility, and coordination. And let’s not forget about the gains you can make in strength and power.
Barbell Front Squat
Barbell Front Squats are a quad killer exercises. They may look intimidating at first, but they have some serious benefits for your entire body. When you do Front Squats, you are not only working your legs but also engaging your core, back, and even your shoulders. It’s like a full-body workout all in one exercise! Plus, Front Squats help improve your posture and balance, making you feel like a graceful ballerina.
Barbell Back Lunge
The Barbell back lunge is a powerful exercise that can bring many benefits to your full body workout routine. First and foremost, it targets multiple muscle groups at once, making it a time-efficient exercise. As you step back into the lunge, your quadriceps, hamstrings, and glutes are all working hard to stabilize and move your body. Additionally, the barbell on your back adds extra resistance, helping to increase strength and build muscle. Furthermore, the back lunge also engages your core muscles, improving your overall stability and balance.
Now that we have destroyed our legs and they may feel like jello after your first day of this protocol, it’s now time to focus on your upper body.
Dumbbell Bench Press
The dumbbell bench press is a fantastic exercise that offers a multitude of benefits in a full body workout routine. First and foremost, it targets the chest muscles, helping to build strength and size in your pecs. But that’s not all! This exercise also engages your shoulders, triceps, and even your core muscles. By using dumbbells instead of a barbell, you also work each side of your body independently, ensuring balanced strength development. Plus, the dumbbell bench press allows for a greater range of motion, which can increase muscle activation and improve flexibility.
Lat Pulldowns or Chin-ups
Depending on your current athletic ability you should do either lat pulldown or chin-up. These exercises are great for targeting your back, shoulders, and arms, but they also engage your core and even your legs. Plus, they can improve your grip strength and posture. Whether you choose the lat pulldown machine or you are confident you can achieve enough chin-ups, both exercises are effective for building strength and muscle.
Dumbbell Shoulder Press
The dumbbell shoulder press is a powerful exercise that offers numerous benefits in a full body workout. First and foremost, it targets the muscles in your shoulders, helping to build strength and definition. But it doesn’t stop there – the dumbbell shoulder press also engages your triceps, upper back, and core. This means that you’re not only working your shoulders, but also developing overall upper body strength and stability. Plus, because the dumbbell shoulder press is a compound movement, it requires coordination and balance, which can improve your functional fitness.
Lastly, even though many of these exercise work your core, this protocol ends with some isolated core work. For many people six pack abs is the sign of fitness. The diamond plank is a killer exercise that will target your entire core, from your abs to your obliques and help you build that six pack.
With these exercises in your arsenal, you’ll be well on your way to building a strong and sculpted body. So grab those weights, rise to the challenge, and let’s make some gains!
Full Body Protocol Routine
Are you ready to try this workout routine at home or take it to the gym. We have created this handy printable pdf that you can use to guide and track your progress.
Download the Full Body Protocol
You should be able to do this workout in 30 Minutes. For an increase in intensity you can double up the sets and you should be able to get it done in about an hour, using the prescribed rest.
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Barbell Back Squat | 1 | 9-12 | 90 Secs | |
| Barbell Front Squat | 1 | 7-10 | 90 Secs | |
| Barbell Back Squat | 1 | 6-8 | 90 Secs | |
| Barbell Back Lung | 1 | 6-8 | 90 Secs | |
| Barbell Back Lung | 1 | 6-8 | 90 Secs | |
| Dumbbell Bench Press | 1 | 8-10 | 90 Secs | |
| Dumbbell Bench Press | 1 | 6-8 | 90 Secs | |
| Dumbbell Bench Press | 1 | 4-6 | 90 Secs | |
| Lat pulldowns / Chin-ups | 1 | 8-10 | 90 Secs | |
| Lat pulldowns / Chin-ups | 1 | 6-8 | 90 Secs | |
| Lat pulldowns / Chin-ups | 1 | 4-6 | 90 Secs | |
| Dumbbell Shoulder Press | 1 | 8-12 | 60 Secs | |
| Dumbbell Shoulder Press | 1 | 4-6 | 60 Secs | |
| Dumbbell Row | 1 | 8-12 | 60 Secs | |
| Dumbbell Row | 1 | 4-6 | 60 Secs | |
| Diamond Plank | 1 | 30-60 Secs | 60 Secs | |
| Diamond Plank | 1 | 30-60 Secs | 60 Secs | |
| Diamond Plank | 1 | 30-60 Secs | 60 Secs |
Gradual Intensity Increase: How to Keep Challenging Your Body and Making Gains
Once you’ve been crushing your workouts and making progress with the Full Body 3 Day Per Week Protocol. You may be wondering, “How can I keep challenging my body and making gains?” Well, my friend, it’s all about gradual intensity increase.
Think of it like climbing a mountain. You don’t start at the peak, right? You take it one step at a time, gradually increasing the difficulty as you ascend. The same principle applies to your fitness journey. Start with a weight and rep range that challenges you, but is manageable. Then, as you become more comfortable, it’s time to level up.
Adding more weight to your exercises is one way to up the intensity. But don’t forget about focusing on your form first. You don’t want to be cheating the last few reps just to increase the weight. Remember, progress is not just about lifting more weight. You can also challenge your muscles by increasing the time under tension by doing slow deliberate movements with good form.
Here’s the key: listen to your body. Don’t sacrifice form or risk injury just to lift heavier weights. It’s all about finding that balance between challenge and safety.
The beauty of gradual intensity increase is that it keeps things exciting and prevents plateaus. So keep challenging your body, keep pushing beyond your limits, and watch as you continue to make gains and reach new heights. You’ve got this!
Rest and Recovery: The Importance of Deloading and Preventing Overtraining
Rest and recovery are just as important as the actual workouts when it comes to achieving your fitness goals with the Full Body 3 Day Per Week Protocol. You might think that pushing yourself every single day is the key to success, but in reality, it’s all about finding that balance.
Think of rest days as your secret weapon for making gains. When you allow your body to recover, you give those muscles a chance to rebuild and grow stronger. It’s like giving yourself a mini vacation, minus the sandy beaches and tropical drinks.
But here’s the thing – rest doesn’t mean sitting on the couch all day. It means giving your body a break from intense workouts. Engage in some light stretching, do yoga, go for a leisurely walk, or indulge in some self-care activities. Trust me, your body will thank you.
And let’s not forget about the power of the de-load week. This is your chance to decrease the intensity and volume of your workouts for a week. It might seem counterintuitive, but it’s essential in preventing overtraining and reducing the risk of injuries. Think of it as a well-deserved break for your body, allowing it to recover and rejuvenate.
So, my friend, embrace the rest days and de-load weeks. They’re not setbacks, but rather opportunities for your body to come back even stronger. Take care of yourself, listen to your body, and watch as you reach new heights in your fitness journey with the Full Body 3 Day Per Week Protocol.
Fueling Your Progress: Nutrition Tips for Maximizing the Benefits of the Full Body Protocol
You’ve been putting in the work at the gym with the Full Body 3 Day Per Week Protocol, but did you know that nutrition plays a crucial role in maximizing your progress? That’s right, my friend, what you fuel your body with is just as important as the exercises you do.
First things first, let’s talk about protein. It’s the building block of muscles, so make sure to include lean sources like chicken, fish, tofu, and beans in your meals to support muscle growth and repair. And don’t forget about carbohydrates – they’re your body’s main source of fuel. Load up on complex carbs like whole grains, fruits, and vegetables to give you the energy you need to power through those intense workouts.
Pro-Tip: Always Eat Your Protein First
Most people over eat Carbohydrates, because they are cheap and readily available. Unfortunately carbs don’t fill you up, they actually make you crave more of them. On the other hand protein fills you up. You also need 1-1.2 grams of protein per lb of lean body mass to build muscle. So eat your protein first at every meal.
Next up, let’s talk about fats. Yes, fats are actually important for your body. Opt for healthy fats like avocados, nuts, and olive oil to support hormone production and overall health. And of course, hydration is key. Make sure to drink plenty of water throughout the day to keep your body hydrated and functioning at its best.
It’s important to remember that nutrition is not about restriction or dieting, but about nourishing your body and giving it what it needs to thrive. So listen to your hunger cues, practice portion control, and don’t forget to indulge in the foods you love in moderation.
Remember, you are what you eat, so fuel your body with nutrient-dense foods to support your fitness goals and get the most out of the Full Body 3 Day Per Week Protocol. Your body will thank you, and you’ll be unstoppable on your journey to becoming the best version of yourself. Keep up the great work!
Making It Your Own: Adapting the Full Body 3 Day Per Week Protocol to Fit Your Fitness Goals
The Full Body 3 Day Per Week Protocol is a fantastic program that can help you build muscle, increase strength, and improve your fitness level. But here’s the best part – you can make it your own! That’s right, my friend, you have the power to adapt this protocol to fit your specific fitness goals and preferences.
Whether you want to focus on certain muscle groups, incorporate different exercises, or even change up the rep ranges, the Full Body 3 Day Per Week Protocol is flexible enough to accommodate your needs. Remember, this is your fitness journey, and you have the freedom to customize it as you see fit.
Feel free to add in additional exercises that target your weaker areas or switch out certain exercises if you prefer different variations. Just make sure to maintain the overall balance and structure of the program to reap the benefits.
So, it’s time to take charge and make the Full Body 3 Day Per Week Protocol your own. Download the free PDF of this workout protocol and Let’s do this!
Download the Full Body Protocol
References: Effects of protein supplementation in older adults undergoing resistance training: a systematic review and meta–analysis | Carbohydrate availability and physical performance: Physiological overview and practical recommendations | Effects of resistance training combined with a ketogenic diet on body composition: a systematic review and meta–analysis | Hydration, Hyperthermia, Glycogen, and Recovery: Crucial Factors in Exercise Performance—A Systematic Review and Meta–Analysis
