Planning a 3-day split

If you only have 3 days a week where you can train you want to get the best bang for your buck. Training 1 muscle group once a week is not the answer! Training full body means you can train each muscle group 3 times a week, a higher frequency. Because you have not just hammered 1 particular muscle group you are not going to be struggling with DOMS the day(s) after.

How this would work is you pick 1 exercise per muscle group. Then add some HIIT or LISS at the end. Here is an example:

Legs/Glutes: Dumbbell Walking Lunges

Back: Lat Pull Down

Chest: Press Ups

Shoulders: Cable Lateral Raises

Core: Russian Twist and a Plank

Arms: Barbell Bicep Curl and Tricep Cable Press Down

HIIT: Rower intervals

But let’s say you wanted to put more emphasis on training your legs you would simply pick 2 exercises for your legs instead of 1 and this then increases your volume. This could change from session to session, week to week or even monthly. If you have a holiday coming up you could choose to add another exercise for your core.

Same principle can be applied if you get the chance train 4 times instead of your usual 3 times. You could focus again on an area you’d like to improve most.