The Simple 3-Day Full Body Workout That Actually Works
- Dr. Lucas Marchand
- 2 days ago
- 2 min read
If you’ve ever felt overwhelmed trying to build a workout routine, you’re not alone. Most programs online look like they were written for people who live inside a gym, not normal humans with jobs, lives, and lower backs that occasionally make weird noises.
The truth?You don’t need endless exercises.You don’t need 20 sets per body part.You just need a balanced plan you can do consistently—and ideally one that doesn’t leave you feeling like you were hit by a bus.
That’s where a 3-day full body routine shines.
Why Full Body Workouts Are So Effective
Full body workouts check all the boxes:
They train every major muscle group.
They boost metabolism without crushing your recovery.
They’re efficient—perfect if you don’t want to live in the gym.
And they let you build strength 2–3 times per week on the same lifts, which is how you actually progress.
But here’s the catch:You have to choose the right movements.
So here’s a simple, balanced routine that hits everything you need and nothing you don’t.
The Routine (Just 2 Sets Each)
Chest
Incline Press — 2×5–8(Optional) Flys — 2×8–12
Shoulders
Overhead Press or Upright Row — 2×5–8Lateral Raises — 2×10–15
Back
Lat Pulldown — 2×5–8Barbell or Cable Row — 2×5–8
Arms
Barbell Curl — 2×6–10Tricep Pushdown — 2×6–10
Legs
Squat — 2×5–8Romanian Deadlift (RDL) — 2×6–10Leg Curl — 2×8–12
Why This Plan Works
This routine hits all the major movement patterns:
Horizontal push
Horizontal pull
Vertical push
Vertical pull
Squat
Hinge
Most people only train half of these and wonder why their shoulders hurt, their lower body lags behind, or their physique looks “imbalanced.”
This setup avoids all that. It’s simple. Effective. And sustainable.
How to Use It
Do it 3× per week with a rest day between sessions.
Add weight or reps whenever you can.
Focus on good form, not chasing failure every set.
Run it for 8–12 weeks before switching anything.
That’s it. No fluff. No complicated periodization. Just real, consistent progress.
If you want, I can write you a version optimized for fat loss, muscle gain, or strength—just say the word.
Have a wonderful week,
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