When it comes to working out there are a lot of different approaches you can take Two popular methods are the 3 day full body workout and the 4 day split In this article we ll go over the differences between the two and help you decide which one might be best for you .
When it comes to working out, there are a lot of different approaches you can take. Two popular methods are the 3 day full body workout and the 4 day split. In this article, we'll go over the differences between the two and help you decide which one might be best for you.
Description
The 3 day full body workout is exactly what it sounds like - you work out your entire body in one session, three times a week. The 4 day split, on the other hand, involves splitting up your workouts into four different days, with each day focusing on a specific muscle group.
How to
If you're trying to decide between the two, it's important to consider your goals and your schedule. If you're short on time, the 3 day full body workout might be a better fit for you. If you have more time to dedicate to working out and want to focus on specific muscle groups, the 4 day split might be a better option.
3 Day Full Body Workout
If you decide to go with the 3 day full body workout, here's an example of what your workout might look like:
- Warm up: 10 minutes of cardio
- Bench press: 3 sets of 8-10 reps
- Squats: 3 sets of 8-10 reps
- Deadlifts: 3 sets of 8-10 reps
- Pull-ups: 3 sets of as many reps as possible
- Plank: 3 sets of 30 seconds
Do each exercise one after the other, taking a short break in between each set. Repeat the entire circuit three times. This workout can be done on Monday, Wednesday, and Friday.
4 Day Split
If you decide to go with the 4 day split, here's an example of what your schedule might look like:
- Day 1: Chest and triceps
- Day 2: Back and biceps
- Day 3: Shoulders and abs
- Day 4: Legs
Each day, you'll focus on one or two muscle groups. Here's an example of what your chest and triceps workout might look like:
- Warm up: 10 minutes of cardio
- Bench press: 3 sets of 8-10 reps
- Incline bench press: 3 sets of 8-10 reps
- Cable flyes: 3 sets of 12-15 reps
- Tricep pushdowns: 3 sets of 12-15 reps
- Skull crushers: 3 sets of 12-15 reps
Do each exercise one after the other, taking a short break in between each set. Repeat the entire circuit three times. This workout can be done on Monday.
Tips
- Make sure to warm up properly before each workout.
- Focus on proper form to prevent injuries.
- Gradually increase the weight you're lifting to continue seeing progress.
- Allow your muscles time to rest and recover.
Solution
The best workout routine for you depends on your goals, schedule, and personal preferences. If you're short on time and want to work out your entire body, the 3 day full body workout might be the best option for you. If you have more time to dedicate to working out and want to focus on specific muscle groups, the 4 day split might be a better fit.
FAQ
Is one workout routine better than the other?
Not necessarily. The best workout routine for you depends on your goals, schedule, and personal preferences.
Can I switch between the two?
Yes, you can switch between the two as long as you're giving your muscles time to rest and recover.
How long should I rest in between sets?
It's typically recommended to rest for 30-60 seconds in between sets.
Pros and Cons
3 Day Full Body Workout
Pros:
- Works out your entire body in one session
- Great for beginners
- Shorter workout time
Cons:
- Less focus on specific muscle groups
- May not be as effective for advanced lifters
- Can be tiring to work out your entire body in one session
4 Day Split
Pros:
- More focus on specific muscle groups
- Effective for advanced lifters
- Can lead to more muscle growth
Cons:
- Longer workout time
- May not be as effective for beginners
- Requires more time and dedication
Ultimately, the best workout routine for you depends on your goals, schedule, and personal preferences. Try both and see which one works best for you!
