The Best 3-Day Workout Split for Muscle Growth (Full Program)

There are a million workout splits to choose from…unfortunately, most suffer from some huge issues that will hinder your results, especially if you weren't blessed with elite genetics.
Your average workout routine promoted by fitness influencers on social media or fitness websites will include at least one of the following problems:
Problem #1: Too Much Junk Volume
This problem arises when trainees try squeezing all of that volume into a single session. For example, 20 sets of chest in a single workout would likely be much less effective than splitting that same volume into 2-3 separate sessions.
Problem #2: Poor Distribution of Training
Some training splits neglect particular muscles or focus much less on them in favor of others.
Problem #3: Low Training Frequency
Although the low frequency bro split could work wonders for enhanced lifters - since their body’s muscle protein synthesis rates are through the roof - for natural lifters, research shows that hitting each muscle at least 2x/week produces optimal results.
With all that being said, we need a program that solves these problems and is intelligently designed to pack on mass.
For this, I recommend a 3-day full body workout.
Workout 1: Full Body (pull emphasis)
Barbell row 3x6-8
Lat pulldown 3x8-10
Incline dumbbell bench press 3x8-10
Walking dumbbell lunge 3x8-10
Facepulls 3x12-15
Dumbbell bicep curl 3x10-12
Workout 2: Full Body (push emphasis)
Bench Press 4x4-6
Overhead press 4x6-8
Chest-supported dumbbell row 3x8-10
Leg press 3x10-12
Lying leg curl 3x10-12
Lateral raise 3x10-12
Rope pushdown 3x10-12
Workout 3: Full Body (leg emphasis)
Squat 4x4-6
Romanian deadlift 4x6-8
Bench press 3x8-10
Seated cable row 3x8-10
Seated dumbbell shoulder press 3x8-10
Barbell curl 3x12-15
Skull crushers 3x12-15
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References
1. pubmed.ncbi.nlm.nih.gov/30153...
2. www.ncbi.nlm.nih.gov/pubmed/2...
3. www.ncbi.nlm.nih.gov/pubmed/8...
4. pubmed.ncbi.nlm.nih.gov/26332...
5. pubmed.ncbi.nlm.nih.gov/24978...
6. commons.nmu.edu/cgi/viewconte...
7. pubmed.ncbi.nlm.nih.gov/19855...
8. pubmed.ncbi.nlm.nih.gov/11991...

[@Andy-jb8me]

1.25 speed for him to sound normal

[@johnemman4805]

Exactly 😂😂😂

[@hereisjohnny1599]

I didnt realize It was on 1.5 speed. No wonder it sounded fine. 2 is my jam

[@KemboAmon]

Damn😂😂

[@dpal1996]

That's insane, thanks for the advice

[@4eversouljahtv817]

😂😂😂

[@416t.o5]

Workout # 1 full body (Pull emphasis) 5:19 deadlift 4x 4-6 6:09 barbell row 3x 6x8 6:31 pull-ups 3x 8-10 6:59 incline dumbbell bench press 3x 8-10 7:22 Bulgarian split squat 3x 8-10 8:10 face pulls 3x 12-15 8:31 dumbbell bicep curl 3x 10-12 Workout # 2 (Push emphasis) 9:08 bench press 4x 4-6 9:44 overhead press 4x 6-8 10:12 chest supported dumbbell row 3x 8-10 10:37 leg press 3x 10-12 11:03 lying leg curl 3x 10-12 11:37 lateral raise 3x 10-12 12:00 rope push down 3x 10-12 Workout # 3 (Leg emphasis) 12:28 squat 4x 4-6 13:13 Romanian deadlift 4x 6-8 13:52 bench press 3x 8-10 14:36 seated cable row 3x 8-10 14:54 standing dumbbell shoulder press 3x 8-10 15:24 barbell curl 3x 12-15 15:48 skull crushers 3x 12-15 Peace ✌️... thank you you’re videos are AMAZING !!!. I will definitely use these at the gym .

[@newjade6075]

How long does each workout take?

[@wasabij8317]

Mvp

[@brezdog4623]

I should have read this 1st! I was scribbling it all down as I watched!

[@EkongExiomo]

Means 3 days straight?

[@rustyshackleford2723]

@@EkongExiomo usually, 1 day between. Cardio, recovery, in between

[@iAbod100]

Workout # 1 (Pull emphasis) 5:19 deadlift 4x 4-6 6:09 barbell row 3x 6x8 6:31 pull-ups 3x 8-10 6:59 incline dumbbell bench press 3x 8-10 7:22 Bulgarian split squat 3x 8-10 8:10 face pulls 3x 12-15 8:31 dumbbell bicep curl 3x 10-12 Workout # 2 (Push emphasis) 9:08 bench press 4x 4-6 9:44 overhead press 4x 6-8 10:12 chest supported dumbbell row 3x 8-10 10:37 leg press 3x 10-12 11:03 lying leg curl 3x 10-12 11:37 lateral raise 3x 10-12 12:00 rope push down 3x 10-12 Workout # 3 (Leg emphasis) 12:28 squat 4x 4-6 13:13 Romanian deadlift 4x 6-8 13:52 bench press 3x 8-10 14:36 seated cable row 3x 8-10 14:54 Standing dumbbell shoulder press 3x 8-10 15:24 barbell curl 3x 12-15 15:48 Skull crushers 3x 12-15

[@ajayakuamrgouda4006]

Bro... ❤️❤️❤️❤️❤️

[@prod_revo]

How can Isave this comment

[@prod_revo]

@musclemonster can you pin this comment?

[@enquirix1572]

@@prod_revo just screen shot it

[@dendisugiarto6121]

If you want to do full body 3x a week, you should do: 1. Push + pull 2. Legs + push 3. Pull + legs You can work any muscle 2 times a week

[@adamkhan3341]

Most underrated fitness channel on youtube. excellent knowledge

[@jerryancel6944]

Not only did dude do a video outlining what the workout should be, he also outlined it in the video discription. This is an elite tier upload right here.

[@philipstrugar587]

"The best workout routine, is one you can stick too." Great advice!

[@poisonouspotato6804]

are u still sticking on to this workout and is it working? please reply this i am a skinny guy and am confused af and i found this video and just makin sure.

[@Smogytho]

@@poisonouspotato6804 If you can stick with this program I guarantee you will make progress, just make sure you eat enough right

[@jordyvlaanderen]

@@poisonouspotato6804 i have and made pretty good progress

[@poisonouspotato6804]

@@jordyvlaanderen yup this workout is really good starting point and is really good I am currently doing 5 day split though Cauz i wanted to increase volume and intensity

[@jordyvlaanderen]

@@poisonouspotato6804 Good Lad

[@manishahire196]

Just what I wanted. Thnx man...thnx a lott...💙

[@frostysnowman5033]

Fantastic Video, great explanation with references and data. Well done!

[@ibaiwab5183]

05:18 Workout #1 09:07 Workout #2 12:25 Workout #3

[@elfabio8265]

Thank you bro🙏🏿

[@jaketester9555]

You're a hero in my book

[@jamessaidov0194]

Anyone reading: guys i'm following this schedule for 7 month, trust me this workout routine WORKS! Its his best video of the channel! Dont swiitch workout routines every month just follow this u wont regret) good luck everyone

[@billt689]

Really?

[@pedroprimor9371]

Yo is this a good workout for first time beginners? Also I can do this like workout 1-monday 2-wednesday 3-friday right?

[@jamessaidov0194]

@@pedroprimor9371 yes:) and yes its good for beginners also...just start with low reps and by the time increase rep range:)

[@itailev2899]

Did u see muscle growth fast? Is this the best workout u think?

[@CarlitoGio]

I'm currently doing 4 day split upper and lower hypertrophy and upper lower strength. Great results but due to work I'm looking to do a 3 day full body split. This one looks legit. Will start this maybe 2 weeks before school starts back. 🤔

[@sanmanDC050]

Fantastic. Thank you. I am new to the gym and have been really clueless about how to get started. Thank for this video.

[@jimp9977]

This is an amazing video!!! One of the best I've seen in describing a workout split. I took notes and will definitely follow. I subscribed as soon as the video ended. Keep up the great work!

[@poisonouspotato6804]

are u still sticking on to this workout and is it working? please reply this i am a skinny guy and am confused af and i found this video and just makin sure.

[@park3r.]

really enjoyed this, these were the basic workouts I’ve already been doing for years, but my routine was jacked up. this routine works out perfectly and makes much more sense as to when and why. very good video

[@Ronin-kk4bt]

These dude basically laid out an entire workout routine for us this is great !

[@abdelmoumen14]

But why did he add bench press in leg day and bench press in pull day and rows in push day and legs in push and pull days?

[@plumtus]

@@abdelmoumen14 its not a push/pull/legs split, its a full body workout everytime, but with emphasis on certain muscles each day

[@lukasmaciejczyk582]

How a dumbbell row is in push day?

[@klems7]

@@lukasmaciejczyk582 dude, learn a difference between the words EMPHASIS and FOCUSED. This is a full body program with 3 different emphasis

[@jahblessin3996]

I’ve been doing your workouts and for the first time in a while I’m putting in size and going up in weight constantly so thankful for the videos brother thank you ! I’m about to get the book and try some of the pre workout

[@niklasb.2364]

Hey dude how is it going?

[@abdelmoumen14]

But why did he add bench press in leg day and bench press in pull day and rows in push day and legs in push and pull days?

[@neb6304]

@@abdelmoumen14 because its not a split presented in this video. Its still a full body workout but with alternating intensity and volume between each training unit which produces each emphasis he explains why he is doing that round about 14:00

[@zardfn9903]

Did you superset any of this? cause it would be pretty long without any supersets.

[@stamatisarvanitidis2430]

@@zardfn9903 I doesn't take me more than an hour to complete. Another benefit is I am not sore after the workout which us crucial for me since I am an athlete and I need to perform at training and in games.

[@jayjayjaythebrand]

🔥🔥🔥🔥🔥 my favorite fitness channel. Thanks bro

[@gmpaulmiller]

A fabulous workout split! Thank you Alain!

[@kennethjimah5364]

Recovering from a wrist injury and been doing PPL splits for over a year but never able to do more than 3 days. Doing the full body with your breakdown makes do much sense. Can't wait to try it out. Thank you 🙌🏾

[@issame945]

can you please report if you observe any progress?

[@Mikodemuz11]

This is perfect for me. just what I was looking for! Thank you!

[@abdelmoumen14]

But why did he add bench press in leg day and bench press in pull day and rows in push day and legs in push and pull days?

[@rubycinemas5325]

@@abdelmoumen14 i think its because since all days are considered full body you are still hitting a larger array of muscle groups but you are more than welcomed to switch some around.

[@koyamanger2537]

@@abdelmoumen14 It's full-body. Bench press, rows and squat in general are like the things you needed to do all the time.

[@Errordemn6]

Thanks for this video. I'm really busy with work and this will definitely help me.

[@iamMajik828]

Just received my book from you. 🙏🏾💡Looking forward to diving into it. Thanks

[@Real_Raz]

Thanks Man, you are really underrated. Can we also get a upper/lower or push pull legs split?

[@araseliortiz8228]

Plastic body had a small chip when kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS I opened from box- would have sent back but it works well- using for warming up before exercising from full knee replacement- also use several times during day to keep movement easy. Sturdy, easy to use, easy to assemble (instructions didn’t match but easy to put together). Getting the same movement as the warm up bike at PT. Would suggest to order before surgery so you have it home ready to use when you can!!! Doesn’t take up a lot of space-not heavy so easy to move- not using for arms but I think it would work just as well

[@shikharkhatri6834]

This is the video I was looking for. Thanks!

[@albertalcantara7334]

Thanks Man! Your channel helped me a lot.

[@kyebromley5473]

Awesome video man! Love the research you did to back everything up. Will definitely be trying out this plan starting this week. This is exactly what I needed right now! Appreciate you 🍻

[@issame945]

can you please report if you observe any progress?

[@dendisugiarto6121]

@@issame945 If you want to do full body 3x a week, you should do: 1. Push + pull 2. Legs + push 3. Pull + legs You can work any muscle 2 times a week

[@paddy3622]

Thanks. It becomes overwhelming with all the variations of workouts out there. Most are great but I try and incorporate them all and get burned out. My own fault. Always think there's something better I could be doing.

[@tuskaton]

I hope this routine keep me in the gym, i'm struggling in consistency. I've done the first week and i'm very glad that it's 40-45 mins long Tha ks a lot!

[@sterlingsilver5937]

This video was extremely informative! I may have to subscribe. Thank you for sharing the content.

[@robgarrett3216]

I watch Nippard, Humiston, More plates & they’re all informative & great. My favorite by far though because of the thorough explanations & no bs, get right to info is muscle monsters! Thanks for awesome content!!

[@SkybornSlayer]

Which is the best workout 3 days you think this video is fake

[@krishnagodale3200]

@@SkybornSlayer what does this video being fake even mean ? You mean it's bad or copied from somewhere else ? Wth does fake mean ? Imo it's a pretty solid split

[@guilhermecalazans177]

Just came back to say thank you. Recommend to anyone who does not have more than 3 days to go to the gym. Keep consistent over the period of 3 month I see amazing difference. Had a slow start as I did not consume much protein and food in general. Now that I am eating more finally growing. Life changing, thank you! again...

[@joejoemartinez6059]

Brother my biggest issue is i can't eat enough. I worked out for 10 months on and off as whenever I've commited a few months consistently and see a 1 lbs difference i lose motivation. I love hearing these success stories cause I'm looking to start up again !

[@FahadulIslamSiam]

I have a question. More like I didn't understand something basic. Is it for 1 day or 3 days? I mean do I do everything in one day or do I do workout 1 on day 1, 2 on day 2, and 3 on day 3?????? Your answer will help me a lot. Thank you

[@guilhermecalazans177]

@@FahadulIslamSiam The second part of your statement is correct. I do work out 1 on Monday, 2 Wednesday and 3 on Friday.

[@FahadulIslamSiam]

@@guilhermecalazans177 Thank you.

[@sizzler1474]

Was going to design something for myself, but thanks this is exactly what I need! 😍

[@pikeipa]

Great content, my guy. Thank you.

[@kj92100]

Honestly this guy is the goat with this work out in the description! I was writing all this down watching the video over to remember haa !

[@ArizonaHeat602]

The main thing to try to remember is to ignore everyone else in the gym. It doesn't matter if your max is the bar or 200 lbs, all that matters is that you improve every week. Like he said... one more rep or a single addition of a2.5 lb plate is an improvement. Just get stronger each workout and ignore everyone and everything around you.

[@migoed955]

Once you understand this the gains will come in hard

[@dendisugiarto6121]

If you want to do full body 3x a week, you should do: 1. Push + pull 2. Legs + push 3. Pull + legs You can work any muscle 2 times a week

[@carrickdubya4765]

@@dendisugiarto6121 Not everyone heals fast like when taking "gear", but rather many people need 4-7 days.

[@nickramirez5670]

Can’t wait. Thank you!

[@MichaelBridge_]

Excellent video. Can’t commit to the gym for no more than three days, I’ve also lost muscle mass so this is perfect.

[@aye_eliii79]

Great Content Man !! You think you can make a home version of this as my gym just closed 😤

[@JMK15]

This route is so helpful. I use dumbbells (some bands for cable replacement movements) and apply these methods to the equipment I have at home. Do you think you will explore a 4 or 5 day routine in the future? Thank you 🙏🏻 BP

[@tomboyce7585]

Just what I've been looking for Thanks

[@user-ct6kz9et7i]

Excellent content, thanks for your knowledgeable information.

[@AvnishTiwariavnish]

Planning to go for this, with sports on rest day. And little yoga in the end of workout days , Monday Wednesday and Friday

[@masonbhunter]

I ran this workout routine for a solid chunk of time last year (i fell off due to some health reasons) but when I was running it, I was making FAST strength gains and I really enjoyed feeling like I was really working my whole body each time. I never felt unsatisfied with my level of work. Previous splits have made me feel like I neglected a body part during the week, but this routine makes damn sure you hit them all in different ways. Beauty is, if you miss a day for whatever reason, you can rest assured you still at least worked the muscle out the other 2 days out of the week.

[@asqarbek1222]

Did you get any results? I mean in terms of muscle growth

[@masonbhunter]

@@asqarbek1222 Absolutely. I was detrained though so I quickly saw my muscle fullness return first. I did not run it long enough to measure a specific gain in lbs though, but my strength increased quickly. I'm back on this routine and already my strength gains are just shooting up. It's set up in an ideal way for prioritizing your energy throughout the workout. Only thing I might add are some planks or other ab workout.

[@asqarbek1222]

@@masonbhunter Great! Thanks, I will try this out then

[@aj7907]

@@masonbhunter how is the workout going on right now? Still seeing strength gains?

[@masonbhunter]

@@aj7907 Still seeing gains! I started it up again in early March and I'm still consistently adding 5lb per week on the compound lifts. On the rest, I've consistently added more volume if I don't add weight. One thing I'm noticing though is while on a cut, I have to take much longer breaks between sets because I'll be out of gas. It'll take a good hour and a half by the time I'm out of there.

[@patricia__alves_]

Thank you for this! I'm starting it on Monday :)

[@martinst-gelais4629]

it will be my next workout plan. Your videos are very helpful

[@nancyw8341]

I've been weight lifting for 4 years now at age 67, female. This is the best workout yet! I have shared it with friends & they like it too. I'm up to deadlifting 225 now! So happy! Gaining more muscle too. TY

[@DRCcxl]

I love that alpha guy. He always so happy to work out. Highly motivational!

[@matheusgarcia2766]

You do realize he is doing everything wrong, right?

[@davinjohnson1110]

I like him 2

[@trentjohnson7246]

@@matheusgarcia2766 Really who told you that.

[@harvestingseason2725]

@@matheusgarcia2766 r/whoooooosh

[@michaelBodhiBhakti]

Hell yeah brother. Good work!

[@yashkapadi119]

Best video by far ... Learned alot

[@ggonzalez2676]

This is better than an everyday trainning because you have to let your body rest and recover for muscle growth

[@h2t26]

I was thinking along same lines. Also saves time.

[@abbashammoud3250]

Damn just in time! I wanted to start the journey with a solid program and I can see this is somewhat comprehensive. Thanks man!

[@massurname7940]

Same here. I just joined the gym after a long time and needed a solid program and came across this at a perfect time 💪

[@eastybishop]

@@massurname7940 update? how’s is going?

[@NisimDoesPowerliftingFitness]

Thank you for another great educational video!

[@chichogavela9078]

Great advise! Thanks so much!

[@DONpromiseCMajor]

Wow thanks for the info I have been feeling demotivated at the gym as of recent but this workout split is awesome thank you

[@kurtdewhurst4883]

Thanks! Amazing how close this is to what I've been doing the last 9 months. I'm inserting alot of Olympic Auxiliary lifts vs Standard Rows, Deadlifts, etc but the Core idea: 3 Days/Full Body is very similar... Thanks again

[@vivanity9750]

You shouldnt use the same program for 9months.

[@vivanity9750]

To the person who liked my comment then disliked Why the fuck? Just thinking

[@vivanity9750]

Again some Mf liked and disliked

[@paulsworldofmotivation6446]

Great material and explanations.

[@docfada1701]

Your one of the only KZbinrs that I have ever heard recommend the face pulls thank you!!!🔥🔥🔥💯💯💯✔✔✔👏

[@nickbergstrom89]

You clearly haven't found Athlean X 😂

[@AidanArentz]

Just found this workout vid. Really solid. I'm using an adapted version of this for my new 3 day full body routine. However I have swapped out some exercises on the squat day for a few more prehab/rehab movements, and core work.

[@qusayshaban8284]

Good work Could you please explain how you modified it?

[@muzzammilhoosain4747]

@@qusayshaban8284 no

[@followthelights11]

Picked this workout for a three day split. Good size gains and progress up the weights each week 💪

[@talhaghanem352]

This workout plan for 3 days a week right?

[@adair2ada565]

@@talhaghanem352 yes

[@brandononuzulike3314]

How is your progress so far

[@eabroadbike]

Great explanations and workout routines

[@AK47_.]

The content in this is awesome.

[@davidpicariello6523]

This routine works ! I've stuck to it for the past 6 month and have now gained 15kg of lean mass ! Thank you

[@idinhatam1583]

May I ask how long does each session takes time? Im interested to start this program, you liked it?

[@fredrikfahre9017]

@@idinhatam1583 I ran this for a while. Takes about two hours. Thinking about going back to it again.

[@willpower3317]

@@fredrikfahre9017 how could this possibly take 2 hrs? What is your rest period between sets?

[@fredrikfahre9017]

@@willpower3317 1-2 warmup-sets before each exercise, and 2-3 minutes between each set.

[@dawid3024]

It takes me around 1:20 with some additional abs exercises @@idinhatam1583

[@rickyrain7773]

This video is now officially 3 years old. I started following the video about 2 and half years ago as i started in the gym. Since then i have modified it pretty significantly to work for me making stuff fit but the overall idea and "most" of the lifts are the same and this video has helped tremendously. I have gotten noticeably stronger, more toned, etc. My diet is only just now starting to become well adjusted but i was very consistently going to the gym and all my lifts have increased and i feel for someone whos been going for about 2 1/2 half years, while i may have made better progress doubling down on things such as sleep and diet sooner, im still satisfied. A couple examples My bench when i started was probably just over 1 plate maybe around 150-155, now my max is about 245. My max deadlift was around 2 plates and I'm easing towards 4 now with my last couple sets being 340 for 6 reps. Haven't maxed in awhile. Bicep curls are 45 lbs dumbells now and you get the gist. Again ive modified as i recommend everyone do as different gyms may have different equipment and such and you may find yourself reacting better with certain workouts, but the muscle groups learned are all the same with the same idea and its worked well.

[@JoeMama-nx8pd]

Wow, that's some great progress man! Kudos to you

[@DeViLman8682]

awesome! can i check with you how are you progressing the weights between each workout? do you increase them a little after every workout or increase the reps? thanks!

[@rickyrain7773]

@DeViLman8682 typically I do increasing the reps in order to let me me know when to increase the weight. So for example if I'm on a new weight, I'll try to get all my sets into a rep range and will increase the reps gradually. After the sets reach my rep goal, I know it's time to up the weight. The reason I do this is because i don't actually want to reach the goal. I want to reach failure if possible and I make adjustments to always put myself into a rep failure range without that range being something crazy like 1 or 2 reps but rather 8 or 9 or 10 to 11 etc. And my goal being like 12 or something. Different rep ranges for each workout too, with dumbbells typically being a higher rep amount of like 12 and the big 3 being a goal of like 6.

[@koyamanger2537]

I do full-body the same sht every week, and while it lost me some pounds, I feel I can do more, so watching this really helps me in a way to really have a specific program.

[@webkikif]

Wow thanks for the scientific breakdown, really educational video. Subscribed.

[@ivonefaustino3735]

Thx for such a simple and straightforward workout 🙏🏾... I'm planning to go back to the gym and these exercises do help a lot 🙏🏾😉... My only "impediment" are my knees... I've a malformation from birth and despite 4 knee surgeries, I still have trouble doing squats and split squats - my patella dislocates laterally... What exercise can I do, that can more or less, substitute the squat and split squats?! Many thx in advance 🙏🏾 and stay blessed...

[@stephanm7378]

I’ve tried this workout split for about 1 month now. I have been doing three days on with one day off. Essentially going through all of the workouts two rounds in one week. I have to say that it is a very different feeling to switch from a push, pull and legs workout regimen six days per week, then switch to a full body six days per week. What I noticed is that I never really felt fatigued at all in any of the sessions. But at the same time I did notice a lot more strength benefits than I ever have. The only thing that I felt was limited were core-based activities. I was originally concerned that the decrease in per session workout volume would have an adverse affect on my training. But funny enough I felt I could push harder each workout. Thank you for the fantastic routine!

[@nevermind277]

is it essential to have rest days between those 3 days workout split?

[@tomy2t0ne3]

Great video! I noticed your plan write up doesn't match your video time line on workout #1. Can't wait to give this a try. Thanks !

[@user-rt1ub8jf1k]

Very good video 😀 bravo 👌 thank you.

[@crespodaniel1]

Finally a 3 days Full Body Work that makes sense. Thanks man.

[@EkongExiomo]

3 days for 1 week?

[@rafaelgouveia3263]

@@EkongExiomo Exactly... Workout Monday, rest Tuesday and so on... Therefore you train in alternate days

[@smalltalk.productions9977]

i wonder how this routine can be used just with dumb bells since during COVID that is all i have access to. stay well. thumbs up.

[@SD-vf3cj]

Great training to start after covid! Thanks m8

[@seanriley6911]

Helped me a lot, I'm on a rehabilitation programme and this will certainly keep me focused getting back to a level of fitness/ strength. Thanks.

[@mataanciiideed4046]

Rehabilitation from addiction,how's your clearing now

[@seanriley6911]

@mataanciiideed4046 No Rehab from an ACDF Operation, going well thanks. 👍🙏

[@jcbuckeye]

Pretty much what i already do. I have been on the full body kick for years and focusing more on one group per workout but still hitting everything. I even do abs every day

[@believeinjesus8300]

Going to start this program next week first time ever trying a full body work out. Any advice ?

[@FahadulIslamSiam]

I have a question. More like I didn't understand something basic. Is it for 1 day or 3 days? I mean do I do everything in one day or do I do workout 1 on day 1, 2 on day 2, and 3 on day 3. Your answer will help me a lot. Thank you.

[@Guuunston]

Been following this workout since November 2021 and it changed my life. Have followed it consistently this whole time. Currently deadlifting 165kg and feeling great!

[@advik9885]

would love to see your progression if you wish to share your instagram

[@florisscheepers1800]

Oh damn, what did you lift first, when you started deadlifting?

[@uj1147]

Hi, please reply it will help me, can you tell something about your time with this training

[@Guuunston]

@@uj1147 what's up

[@giorgossermes9644]

sick program mate great job thanks will try it when the gyms reopen

[@tunyingfitness2901]

How it's going

[@nawafme12]

Amazing video, thank you

[@rottentomatoes5171]

Im new to working out and I used to do my own workouts and never saw improvement. Been doing this same workout 3 day split for 2 weeks now and my God what a difference!

[@keekee9278]

How have you alternated days and how is it going are you still in the gum

[@nevermind277]

is it essential to have rest days between those 3 days workout split?

[@jonas608]

​@@nevermind277 yes absolutely, rest days are a must

[@brandononuzulike3314]

How’s it going so far

[@rottentomatoes5171]

@nevermind sorry for the late reply but it's essential to take at least a day or 2 of rest. You can choose which days work with your schedule and just rest those days

[@bialasek3]

Thanks for this workout split. In 8 weeks I made significant progression as a beginner. For comparison of strength I show you my last set for for exemplary exercises: Deadlift: from 6x55 to 6x85 Bench press: from 5x55 to 4x75 Squat: from 5x55 to 6x75 (but in this case I am very careful and there is reserve). I keep continue for another 2 months. Regards ### UPDATE AFTER 6 MONTHS. This program is effective as f***. Last sets progress then and now: DL: from 5x55 to 6x110 BP: from 5x55 to 4x90 (I changed to 5x5 now to give different signal to the body) Squat: from 5x55 to 6x85 (here I am very careful, I would easily take 10kg more but I focus maximally on technic so F the weight yet)

[@solox4150]

What would be a good starting point for a beginner who is 63kg? What weight should I start at?

[@bialasek3]

@@solox4150 it is up to your strenght and experience, but for your safety I would begin with load of 30% of your mass to adapt your body for few weeks if you are complete beginner and then increase weights. Good luck

[@guilhermemarinho5484]

do you think this is a good workout routine to gain muscle?

[@bialasek3]

@@guilhermemarinho5484 of course, my weight has increased by 10 kg in around 8 months

[@Alphax8]

bro these are some great results ! and you're totally right about weight. If u end up getting injured because of weight you wont be able to workout anyway

[@Dza2K12]

Day 2. I've been doing the Bro Split for a while now. Really enjoying this new routine

[@niklasb.2364]

How is it going und how are your results?

[@mrangles3402]

How are your results?

[@MrRalphpete]

Brilliant, thank you so much

[@irondisciple2984]

Coming from a 6 day spilt each week with each muscle being hit twice it's very hard to narrow down to a 3 day a week full body workout. Knowing how each exercise takes a lot of focus and energy to do. Doing so many exercises each session will be a mental challenge not sure why focusing on two body part each day is easier then doing multiple exercises for the whole body for 3 days lol.

[@breakfreak3181]

Good video! I already do the 3 full body workout split (+ 2 days cardio) Just through experimentation I saw that it was getting me good results and I find it enjoyable. I'm going to program in this specific split next week to freshen my workout up. I'm doing most of the exercises already (as they are 'bread and butter' staples), but not all of them and not in the same format. Not a bodybuilder, just trying to keep fit in middle age!

[@niklasb.2364]

Hey how are your results with this workout program?

[@Gainz-Gobblin-93]

With two toddlers I only have 3 days thanks for this man.

[@KSMIX1M]

IDK Why i hate maximum fitness KZbinr but i like Alain because i found he's more honest and friendly to explain or share with us than other frauds.

[@ericjoyner9354]

Thank you man for the video I'm a 54yr old man trying to get in shape this 2nd 1/2 of my life I weigh 220 and I'm 5' 10' me and my son 22yr old son been working out for 2 mos now after seeing your videos and encouragement you give I'll keep going! Thanks.

[@kwispy670]

hope it goes well

[@ericjoyner9354]

@@kwispy670 thank you

[@gracekemp86]

Keep it up my man 💪

[@ericjoyner9354]

@@gracekemp86 thank you you too!

[@calwi11iams]

Keep going! 👏🏼

[@perc3557]

May use this workout routine. But I will be adding some calf, rear deltoid, abs (core) and forearm workouts.

[@user-tv9to1oe2h]

@ADeuus was this a joke lmao?

[@sunofpeter2]

PerC that's a decent plan. Core training on off days, calf exercise every training day with doubling up on the third day. Rear shoulder on the first day. How did you integrate these muscle groups into your workout?

[@AvnishTiwariavnish]

I will be adding some yoga, with this and sports on rest day

[@dawachazz2414]

Amazing workout p/p/lg Thnx bro 💥💣💪💪

[@bennymotalem340]

Omoh. I've been looking for this!

[@wakawaka1976]

Been doing this program for about 8 weeks and have really liked it. I used to do the bro split and could only force myself to work out 2 times a week due to pain. Been able to put up good weight so hopefully that equates to muscle gains. After a couple of weeks I realized I needed to buy more plates for legs.

[@niklasb.2364]

Hey man how is it going?

[@wakawaka1976]

@@niklasb.2364 I had to buy more weights. Been progressing especially with strength. It’s harder for me to track muscle gains off size because I’ve also lost weight. I take long breaks between sets so the program takes me a while personally but that could be just me. I’m hardly ever sore by the next workout. I’m still using it but am considering switching up for the new year just for a change but no real reason to. I needed to invest in some straps because I’m having tendinitis issues. This probably had to do with impatience and progressing too fast. Started with kettlebell swings with a 97 pounder. Then going heavy on all the lifts. I’d say take it slow and easy. Best of luck

[@richlorijohnson4038]

Love this workout! I'm more of an higher end intermediate/lower end of advanced lifter. Found this workout can be done in under 1.5 hrs. In 2 weeks, I have made a 5lb gain in my sets. I've been doing all the exercises listed in the video, but what are the best alternatives to these exercises?? I ask because I have been dealing with bicep tendinitis for past 4 months.

[@suzakucsgo]

If ur advanced u can pick ur self

[@luthier78]

nice video thank you for uploading.how long you suggest a such rountine indicatively ? and what could make sense to do after a split routine and then later come back to this ?

[@Destroyyyahhhhh21]

Wow I can tell you really put a lot of work into thinking this program up, very good job. Would you advocate for using some machines if certain exercises are problematic? I have injured my shoulders doing Oly lifts before and the shoulder press machine does not bother them but barbell does. Normally I do front, side, rear raises or that weight plate steering wheel exercise. Just wanted your thoughts, thank you.

[@michaelBodhiBhakti]

Ive trained seven days a week for the last 136 days and have gained 25 pounds of lean mass and increased all of my lifts verg significantly due to schedules and routines like this. Great job

[@boobooman9365]

So no rest at all?

[@camilogamez1763]

So, ive been doing this workout program since around February, and with a good diet I have gained some muscle mass (not a lot) and I've gained some strength, I added around 30lbs to my bench press (probably newbie gains) and Ive also added a significant amount of weight to deadlift and mostly to the squat, ill try to keep yall updated

[@ACE-yf7gm]

What the best and best workout routine ever??

[@SaberSlayer88]

From February to may, gaining 30 pounds on bench and some good weight on deadlift sounds to be pretty solid. I'd guess by the end of the year with proper routine you'll see 50-60 pounds increase on bench. That's definitely an improvement. Keep up the good work!

[@dontpush6965]

@@SaberSlayer88 how many time did you take to do it the whole day ?and how many time between set do you keep .thanks man

[@LuisHernandez-xx8oi]

hows it going now?

[@BrazFencil]

Whoa. That’s incredible.

[@ethanbrentgeginto6863]

Thank you sir.. just what i wanted..

[@TechNeophytes]

Great Vid and thanks. Saw the 4 day split vid too. You dont discuss a progression scheme like you did in the 4 day. Do you recommend doing them in this scheme or is DUP already built in the program? Thanks

[@robwithrbk]

I think this is great advice for many folks. If you're like me and box/kick box etc., you're peppering in a ton of volume in these sessions that could easily be 4 days a week (mostly Calisthenics). I'm also fortunate to be a high responder. With that being said, I lift two days a week outside of the mixed calisthenics at my boxing gym. 1 day is conventional deadlift with some type of leg work out (not squats) and then an upper body lift like standing press as the primary. Pullups and dips usually follow. Maybe pushups between deadlift sets to warm up. Day two is absolutely a back squat with probably a RDL. Then maybe an incline dumbbell. And yes, pushups, pullups and dips. For the guys out there fighting, you just cannot lift with high volume and expect to be able to throw 200 jabs the next day. But a very meat and potatoes lift like this along with some yoga for health, well, you'd be surprised at the results even for average responders. Compound for the win.

[@jordyvlaanderen]

so is this the best Work out Split for someone who needs to balance the gym with Kick boxing ??

[@robwithrbk]

@@jordyvlaanderen Not really. If you can only lift 2x per week, you're going to have a deadlift day (maybe with a lunge) and a squat day (can do another leg exercise too). Plus a legit pushing exercise (standing press or incline dumbells). Throw in pushups, pullups and dips, you've really put together a decent strength training plan that removes the fluff (cables, curls, etc).

[@jordyvlaanderen]

@@robwithrbk Thank you bro, yeah i just recently started kick boxing so i have to trade a day of training in the gym and figure out the best days to gym etc to avoid fatigue and all these factors

[@robwithrbk]

@@jordyvlaanderen gotcha. Bro, kickboxing or muay thai the day after deadlifting really shows how intense the DL is on your whole body. I was always super fatigued the day after.

[@jordyvlaanderen]

@@robwithrbk yeah man i'm hoping my plan works out i have too try it for a month first too see if i'm getting to fatigued, i can fit 4 days of gym around my mauythai schedule but it's pushing it some days are gym morning and mauythai after work

[@roachofdoom1234]

I think you should make a video on how to construct an effective full body workout of our own from scratch

[@patrick-rb3ul]

Good Stuff. Thanks!

[@Joket646]

Great informative video..actually o kind of follow ur this routine..so far giving great results....