BEST 3 DAYS PER WEEK Program for Muscle Size (Full Body Split) | Science-based Natural Bodybuilding

Yo what’s up?! Dr. Swole here, MD
bodybuilder back with another video in my basics of training series today I’m
gonna be walking you through how to write a full body program for three days
in the gym per week I’m really pleased to be showing you this program because
this is what I actually prescribe to most beginner and intermediate athletes
and I think that going through the process of writing this program with you
is going to show you a lot about how I incorporate these scientific
recommendations that I’ve been talking about throughout this series in a real
life program as we talked about in our frequency video I think that if you’re
in the gym 3 days per week a full body split or some modified full-body split
is probably the best way to go this makes sure that we’re hitting our muscle
groups at least 2 times per week according to our frequency
recommendation I think a lot of you will benefit from this style of training program
and even advanced body builders at least natural ones often only need 3 to 4 days
of training per week to reach their genetic potential so if you’re ready to
learn let’s begin so again we’ve got our 8 muscle groups and this time in terms
of sets per week we’ve bumped up the volume since we have more days to train
and we’re centered more around 10 sets per week per muscle group which is at
the lower end of the ideal range of 10 to 20 sets as I mentioned in my volume
video now I’ve written this in a very simple way and that I take the number of
sets per week and simply divide it by 3 doing 12 sets per week for a certain
muscle group means 4 sets per workout now note at this point we’re going to be
starting to introduce some variation in the rep ranges that we’re using to
satisfy our recommendation from our rep ranges video that is will keep two
thirds of our volume in the 6 to 12 rep range but we’re going to actually have
one-third of that volume outside of that rep range so to go through how we do
this for each muscle group starting up with quads you’re going to be back
squatting on days 1 and day 3 and on day 1 you’re going to be doing 4 sets of 5
which is below our 6 to 12 rep range and we’ll help you develop strength now
on day two I’ve introduced leg presses now in terms of assigning different rep
ranges to different exercises a rough way I like to look at it is that you
divide exercises into either multi joint free weight movements like back squat
multi-joint machine movements which the leg press is an example of and single
joint isolation movements like the leg extension the multi joint free weight
movements tend to work better in lower rep ranges like eight reps and below the
multi joint machine movements tend to work in a slightly higher rep range more
like eight to twelve reps and isolation movements tend to work better in high
rep ranges like ten reps or more so wrapping up quads on day three back
squats again we’re still going to be doing back squats twice per week which I
think will help with your technical development and strength moving on to
our hamstrings and glutes we’ve still got deadlifts three by five
in the middle which will be your main strength builder then we’ve got our TLS
on day three still and here we introduce leg curls and isolation movement on day
one for chest we’re still doing bench press twice per week but we’ve got 4
sets of five on day one for strength development and dumbbell bench press in
the middle for back we’re going to be doing barbell rows and weighted chin-ups
on day one and day three and on day two we’ve got single arm dumbbell rows this
time in the 12 to 15 rep range which is our allocation of volume that’s outside
of the six to 12 rep range now in cases where you have to choose between a
horizontal row and a vertical row I would generally split those evenly
throughout a program however if you’re going to do more of one I would
generally lean towards the horizontal row horizontal rows tend to involve a
little bit more to back musculature bringing in a little bit more rhomboid
and trap for shoulders we’ve got overhead press and day one know that
this is a multi joint free weight movement and we’re going to program it
in a slightly lower rep range six to ten then we’ve got lateral raises this is an
isolation movement so we’re gonna program in higher rep ranges will use
lateral raises for our outside the six to 12 rep range volume and then we’re
going to go to upright rows on day three for shoulders I would generally
recommend having some type of overhead pressing to get at
your anterior delts and then making sure you have some lateral raise type
movements for your side delts for biceps we’re going to do barbell curls cable
curls and dumbbell curls and we’ll do one third of our volume outside the 6 to
12 rep range on day 2 here for triceps we’ve got cable press downs close grip
bench presses which I’m going to program in a lower rep range here five to eight
and skull crushers on day three and lastly for calves
we’ve got standing and machine calf raises now in terms of differences
between the two days a week and three days a week programs the three days of
per week program sees some introduction of isolation type and machine work still
there’s a focus on heavy compound movements that we emphasize in our
exercise selection video I would introduce more single joint work in a
four days or more type program you’ll see that I’ve changed up the rep ranges
on the different workout days this is called daily undulating periodization
and it’s a method of switching up the rep ranges on different days which has
been shown in a few studies to lead to better straight games alright just a few
more things to wrap up here in terms of relative intensity I would suggest
training to 1 to 2 reps shy of failure as we talked about in our intensity
video the other thing is that when writing a full-body program you should
think of each of those 8 muscle groups as having its own separate program this
is because different muscle groups respond differently depending on the
person thus you should be modifying the number of sets rep ranges and exercise
you do for each muscle group in order to allow you to progress optimally for
example right now in my training program I actually do 21 sets of back training
per week but I only do 7 sets of hamstring work in terms of exercise
selection keep in mind that this program right now is on the lower end of our
recommended range of volume hitting about 10 sets per muscle group per week
as such you should probably be keeping most of your training in heavy compound
movements what I mean is that when you modify this program as I’ve just told
you to you shouldn’t be swapping deadlifts per se leg curls but you might
swap them for something like a hip thrust now you also might be
wondering why there’s no direct ad or trap worked in this program this is
contentious and bodybuilding but a lot of competitive bodybuilders but found
that they don’t need to train their abs or traps directly because these muscles
get a lot of stimulation from heavy compound movements that’s all for now
guys thanks for watching make sure you subscribe like the video and leave me a
comment below let me know if you found this 3 days per week program helpful see
you next time


  1. Ask Dr. Swole said:

    Check out my videos on fat loss here:

    December 4, 2019
  2. Issame ISSAME said:

    love your videos man. well explained. thanks

    December 4, 2019
  3. Dan Lee said:

    how would you classify beginner-intermediate? according to how much their main lifts are?

    December 5, 2019
  4. Jordan Tran said:

    Dr Swole #1

    December 5, 2019
  5. Γιωργος Τσοκανας said:

    Good job man
    Keep the series up with 4/5/6 days splits! ▶️👍

    December 5, 2019
  6. Shehzil Moid said:

    What specialization are you studying?

    December 5, 2019

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