I need a three day a week workout program for full body
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For a three-day-a-week full-body workout program, suggests focusing on different adaptations per session while ensuring that all major muscle groups are engaged throughout the week. Here's a structured plan based on insights from the :
Day 1: Speed and Power
- Warm-up: 10 minutes of dynamic stretching and light cardio.
- Speed and Power Exercises: Perform exercises like plyometrics or short sprints. These should be done first, as they require high energy and don't compromise hypertrophy later.
- Hypertrophy: Follow with exercises targeting major muscle groups (e.g., squat variations, bench press) in a 5-10 rep range to build muscle size.
Day 2: Strength and Anaerobic Capacity
- Warm-up: Similar to Day 1.
- Strength Training: Focus on compound lifts like deadlifts or rows, ensuring each muscle group is addressed. Work in the 3-6 rep range for strength.
- Anaerobic/High Heart Rate: Finish with exercises that elevate heart rate, such as intervals (20-90 seconds) or circuits to improve anaerobic capacity.
Day 3: Endurance and Steady State
- Warm-up: As on previous days.
- Endurance Training: Focus on steady-state cardio like jogging, cycling, or swimming for 30-45 minutes. This day complements the higher intensity of the previous sessions.
This combination of workouts, performed on days such as Monday, Wednesday, and Friday, ensures a balance between muscle growth, strength, and endurance. Each session can be completed in under an hour, allowing for flexibility in execution and accommodating different fitness goals 1 2 3.
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