Here is a weekly full-body workout plan that you can follow:
Day 1:
● Bench press: 3 sets of 5-8 reps
● Squats: 3 sets of 5-8 reps
● Barbell rows: 3 sets of 5-8 reps
● Dumbbell shoulder press: 3 sets of 5-8 reps
● Pull-ups: 3 sets to failure
Day 2:
● Deadlifts: 3 set of 5 reps
● Barbell lunges: 3 sets of 8-12 reps per leg
● Dips: 3 sets to failure
● Dumbbell rows: 3 sets of 10-12 reps
● Face pulls: 3 sets of 15-20 reps
Day 3:
● Overhead press: 3 sets of 5-8 reps
● Barbell curls: 3 sets of 8-12 reps
● Triceps pushdowns: 3 sets of 10-12 reps
● Crunches: 3 sets of 15-20 reps
● Plank: 1 minute
You may need to adjust it based on your own fitness level and goals. Be sure to warm up before each workout and cool down afterwards. And most importantly, listen to your body and don't push yourself too hard.
Here are some additional tips for following a 3-day full-body workout plan:
● Start with a weight that is challenging but allows you to maintain good form. As you get stronger, you can gradually increase the weight.
● Focus on compound exercises that work multiple muscle groups at once. This will help you save time and get more out of your workouts.
● Take 1-2 minutes of rest between sets. This will allow you to recover and lift more weight in the next set.
● Listen to your body and don't push yourself too hard. If you're feeling pain, take a break or modify the exercise.
With a little planning and effort, you can get a great workout in just 3 days a week.
