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 3×6-8
Lat pulldown 3×8-10
Incline dumbbell bench press 3×8-10
Walking dumbbell lunge 3×8-10
Facepulls 3×12-15
Dumbbell bicep curl 3×10-12
Workout 2: Full Body (push emphasis)
Bench Press 4×4-6
Overhead press 4×6-8
Chest-supported dumbbell row 3×8-10
Leg press 3×10-12
Lying leg curl 3×10-12
Lateral raise 3×10-12
Rope pushdown 3×10-12
Workout 3: Full Body (leg emphasis)
Squat 4×4-6
Romanian deadlift 4×6-8
Bench press 3×8-10
Seated cable row 3×8-10
Seated dumbbell shoulder press 3×8-10
Barbell curl 3×12-15
Skull crushers 3×12-15
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References
1. https://pubmed.ncbi.nlm.nih.gov/30153194/
2. https://www.ncbi.nlm.nih.gov/pubmed/27102172
3. https://www.ncbi.nlm.nih.gov/pubmed/8563679
4. https://pubmed.ncbi.nlm.nih.gov/26332783/
5. https://pubmed.ncbi.nlm.nih.gov/24978835/
6. https://commons.nmu.edu/cgi/viewcontent.cgi?referer=&httpsredir=1&article=1009&context=facwork_conferencepapers
7. https://pubmed.ncbi.nlm.nih.gov/19855308/
8. https://pubmed.ncbi.nlm.nih.gov/11991778/