Full Body Workout Routine For Beginners | 3 Days A Week | Explained


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WHATS GOOD YOUTUBE ?! It’s your boy Jon Mango, back with another fitness & nutrition informative video here. In this video, I’m covering full body workout routines and everything you need to know about them!

This includes their benefits, who they’re best for, how to structure them, as well as a sample full body workout routine at the end of the video!

As you’ll find out, these workout routines can be amazing for a lot of people out there looking to make it to the gym a few times per week but want to maximize muscle and strength gains! If you’re looking to live and look like a bodybuilder, this split is likely not idea for you.

All in all, these are great workout routines ESPECIALLY for beginners, and after watching you this video, you should be equipped with the right knowledge that will help you understand them a little better, create your own, and apply it so you can get the gains you want !

If you enjoyed this video, leave it a LIKE, comment anything else you’d like to see, share with your friends, and SUBSCRIBE for more fitness related content coming here every single week!

Thank you for watching as always ! Cheer everyone!

—————————–STUDIES BELOW ————————————

Compound vs Isolation:

gentil, p., s. soares, and m. Bottaro, Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. asian J sports med, 2015. 6(2): p. e24057.

Different Sets Setup For Str/Hyp:

radaelli, r., et al., Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. J strength cond res, 2015. 29(5): p. 1349-58.

Muscular Adaptations To different Rep Ranges:

campos, g.e., et al., Muscular adaptations in response to three different resistance- training regimens: specificity of repetition maximum training zones. eur J appl physiol, 2002. 88(1-2): p. 50-60.

1 day per week vs 3 days per week:

mclester, J.r., Bishop, e., guilliams, m.e., Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects. Journal of strength and conditioning research, 2000. 14(3): p. 273-281.



  1. I wouldn't recover from this routine. I'm 43 and my back and joints would be on fire. Currently I'm doing an A B Full Body workout that looks like this. A Leg press squat leg curl pull up row pull down bench press dumbbell press push up. Workout B I reverse the exercises. 2 sets per exercise with 4 days recovery in between. I'm still doing to workouts a week, with about 12 sets of 5-15 reps per body part. The only way I could increase the frequency is to drop my sets and focus on lower body one workout, then upper the next. Just wondering what you think?

  2. Hi man! After a long stop I got back to the gym. I've already trained with a similar program, but I've seen that here on your example you mostly focused on building up strength. But my question is, what will happen if you use high reps with the same series instead of having 5 reps? Will this be detrimental? I got good results back in the days by working out with high volume, but I don't know if your way of setting the training will give me better result. Could I kindly ask you an opinion? Thanks buddy! BTW subscribed.

  3. good evening Jon i been wondering what is the best way to build 20lb + of muscle in 3 or months, i know i can be down but its been very painfully trying to findout how it is done and whats best to use to gain. i mostly have a home gym, my dont handle crowded places at all and going to the gym was way to hard on me. cant find any info about it other then pages talking about it, never less what to eat on a limited income diet.

  4. I have a question I work out at the school gym but it's only open from Monday to Thursday… Is it ok to work out Monday Tuesday Thursday (is that enough break for the muscles)? Or should I do Monday Wednesday Sunday and then I need to go to the gym out of school…

  5. Great guideline video bro! I'll start right now 2x/week:
    Workout A:
    Deadlifts/Bench Press/Lat Pulldowns/Lateral Raises/Tricep pushdowns
    Workout B:
    Squats/Incline DB Bench Press/Bent Over Rows/Overhead Press/Bicep Curls
    3 sets of each exercise. Looking forward to make some GAINZ. Let's goooooo!!!

  6. I've come full circle with my training Jon I started with the whole body workout when I was 13yrs old now over 30yrs on I've gone back to whole body workouts about 2yrs ago you've got a great channel my friend if you get people like me who've been lifting for over thirty years your doing something right MINT


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