Advanced 3-Day Total Body Mass & Power Workout
This month we’re going to get back to the basics with an “old-school” style Total Body Workout. For this one you’ll be hitting the gym 3 days per week, or every second day.
The nice thing about Total Body Workouts is they allow you to train your major muscle groups frequently. In this case 3 times per week. However, unlike most traditional total body programs, we are going to vary the exercises from workout to workout. This way you won’t get bored of doing the same routine over and over for an entire month. Plus it will allow for more complete and balanced muscle development.
With the 3 Day Per Week Total Body Workout, you’ll be working your chest, back, and legs with every session. After that you’ll do some isolation moves for your other muscle groups so that nothing gets left out.
Here is the 3 Day Total Body Workout Split:
Monday – Workout #1
Tuesday – Rest
Wednesday – Workout #2
Thursday – Rest
Friday – Workout #3
Saturday – Rest
Sunday – Rest
*Note:
If for some reason your schedule doesn’t allow for a Monday, Wednesday, and Friday training split – you can move the workouts around to fit your schedule. Just make sure to follow the workouts in the order that they are posted above and that you take a day of rest after each workout.
Pre-Workout Warm Up…
Before hitting the weight room floor, start with a proper warm up routine as outlined in the Total Fitness Bodybuilding Pre-Workout Warm Up Routine.
Warm Up Sets…
Before lifting heavy weight in any exercise you need to perform progressively heavier warm up sets. I recommend doing pyramid style warm up sets in this fashion:
Warm up set 1 – start with approx. 50% of your top working weight.
Warm up set 2 – increase the weight to approx. 75% of your top working weight.
Then you can increase the weight so that you are lifting 100% of your top working weight for that particular exercise.
Now when I say “Your Top Working Weight” I Do NOT mean your 1 rep max or the most weight you can lift for a single rep. But rather I’m referring to the weight you are going to use for a heavy working set.
Here is an example using real numbers.
Let’s say you can bench press 100 pounds for 10 reps.
– First warm up set will be with 50 pounds for 10 reps
– Second warm up set will be with 75 pounds for 10 reps
– Then you can move to your top working weight with 100 pounds for 10 reps.
For some of the smaller isolation type exercises, like side lateral raises, you may only need to do 1 warm up set before going right to your top working weight. But for big heavy compound lifts, make sure to do at least 2 progressively heavier warm up sets and don’t hesitate to perform even more warm up sets if you feel you need them. It’s always better to error on the side of “warming up too much” than not warming up enough.
Post-Workout Stretching…
At the end of your workout after you finished all of your weight training exercises, take a few minutes to stretch out the muscle groups you just worked as outlined in the Total Fitness Bodybuilding Stretching Routine.
Click The Links Below To Download The Complete Workout Of The Month:
–>> 3 Day Total Body Workout – PDF
–>> 3 Day Total Body Workout Printable Chart – PDF
These are the 3 total body workouts in this routine.
Note: when I made these videos I got the order mixed up, so the first video is actually the 3rd workout in the PDF file, but they still cover the same exercises as the PDF workouts.
If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂