Workout plan 3 times a week. Full body or split?
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Three-day workout
Training three days a week is what beginners who want results should start with.
Three-day workouts in the gym
Rarely will an adult be allowed to leave home to workout in the gym after work because “they don’t spend time with their family anyway.”
Three workouts a week in the gym is the maximum that a person who has three jobs can afford:
Work for money;
Housework;
Working on yourself.
Fitness trainers write workout plans for such people because sports trainers don’t need it.
Split training for three days a week
A busy person who eats a chocolate bar from a kiosk instead of food physically cannot train the same way as an elite athlete, but he wants big and fat-free muscles, like on the poster.
A generation of fitness trainers who grew up on posters in gyms say that the most effective training is a split training for three days.
Split training is training different muscles on different days, for example:
Day one: back-chest;
Day two: biceps-triceps;
Day three: stomach-legs;
Since an adult has three jobs and only three workouts a week, the "back-chest" is trained only once a week.
Stimulating muscle growth with rare workouts once a week means experiencing post-workout pain every time and not seeing results.
Any trainer with a sports education will tell you that to progress in any movement, you need at least two stimuli per week. Trainers with a sports education understand the word "stimulus" as "training"
Full-body training plan three times a week
A person who trains three times a week has no choice between a split and a full-body. He is forced to train all muscles at each training session in order to have more than two stimuli per week.
In order for an exercise to stimulate a muscle group to grow, at least five approaches are needed.
My experience as a trainer has shown that a person with three works can only do 15 approaches per training, which means that it is impossible to do more than three exercises per training.
In the gym, I taught my clients:
Bench press;
Vertical block pull;
Barbell squats.
For busy people who are not allowed to leave the house or are only allowed to go outside, I recommend exercises from the physical fitness standards:
Push-ups;
Pull-ups;
Squats.
Three workouts a week with three exercises per workout will be enough to see the result if you approach the matter wisely.