The Best 3-Day Workout Split for Muscle Growth (Full Program)




There are a million workout splits to choose from…unfortunately, most suffer from some huge issues that will hinder your results, especially if you weren’t blessed with elite genetics.

Your average workout routine promoted by fitness influencers on social media or fitness websites will include at least one of the following problems:

Problem #1: Too Much Junk Volume

This problem arises when trainees try squeezing all of that volume into a single session. For example, 20 sets of chest in a single workout would likely be much less effective than splitting that same volume into 2-3 separate sessions.

Problem #2: Poor Distribution of Training

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Some training splits neglect particular muscles or focus much less on them in favor of others.

Problem #3: Low Training Frequency

Although the low frequency bro split could work wonders for enhanced lifters – since their body’s muscle protein synthesis rates are through the roof – for natural lifters, research shows that hitting each muscle at least 2x/week produces optimal results.

With all that being said, we need a program that solves these problems and is intelligently designed to pack on mass.

For this, I recommend a 3-day full body workout.

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Workout 1: Full Body (pull emphasis)

Barbell row 3×6-8
Lat pulldown 3×8-10
Incline dumbbell bench press 3×8-10
Walking dumbbell lunge 3×8-10
Facepulls 3×12-15
Dumbbell bicep curl 3×10-12

Workout 2: Full Body (push emphasis)

Bench Press 4×4-6
Overhead press 4×6-8
Chest-supported dumbbell row 3×8-10
Leg press 3×10-12
Lying leg curl 3×10-12
Lateral raise 3×10-12
Rope pushdown 3×10-12

Workout 3: Full Body (leg emphasis)

Squat 4×4-6
Romanian deadlift 4×6-8
Bench press 3×8-10
Seated cable row 3×8-10
Seated dumbbell shoulder press 3×8-10
Barbell curl 3×12-15
Skull crushers 3×12-15

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Tips From Beauty Experts That Will Help You Look Your Best

Almost everyone wants to be attractive and look good. No sane person rolls out of bed and tries to look bad. With this in mind, understand that there are so many different techniques for enhancing one’s natural beauty. The advice in this article will show you how to get the most out of your beauty routine.

If your nail polish is becoming thick and sticky, consider adding a little nail polish remover to the bottle. Add only a small amount before shaking thoroughly. By doing this, you can get a couple of more uses out of the bottle.

Research has shown that most people find beauty in symmetry. If you wish to look your best, symmetry is something to focus on. Whether you’re putting on makeup, trimming a beard or whatever, you need to make sure you maintain symmetry.

Brighten up your eyes with this natural look: apply a light, neutral-colored eye shadow to your entire upper eyelid. Look for sand, khaki, beige, or fawn colors. This will neutralize any redness on your lids, which can make you appear older and tired. Add drama by smudging a darker shade on the lids just in the crease.

Eyeliner can add impact in a way that few products can. Steady your elbow on the table to avoid making mistakes, then use an eye pencil with a dull point to draw on a series of small dashes across the upper lash line. Use a smudging tool or sponge to blend the dashes to create a single line.

Cracked heels and dry, flaking feet are very unattractive, especially in sandals. To combat this problem, right before you go to bed, soak your feet in a warm water bath for ten minutes, coat them with petroleum jelly and then cover them with a thick pair of socks to lock in the moisture. In no time, you’ll have soft feet.

If you are a balding man it may be time to try hair regrowth products. Many women find balding to be unattractive, and if you have the possibility to regrow your hair then it is worth the effort. Many of these products are not prohibitively expensive, so they are worth a try.

You do not need to spend a lot of money on a fancy deep conditioning mask. There are many recipes you can make at home that include foods filled with nutrients that are great for your hair. A great one includes mashed strawberries and enough mayonnaise to make a spreadable paste. Leave it in your wet hair for 10 minutes and rinse.

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It does not matter how tired or pressed for time you may be, you should never skip your cleansing rituals. Drier skin benefits from thick, creamy cleansers, whereas oily skin benefits most from cleansing balms, washes, or bars. All skin types can be dulled by buildup of makeup, sweat, and dead skin cells.

When applying winged eyeliner, extend the line at the outer edge of your eye so that it follows the natural curve of your lower lash line. This helps it blend with the shape of your eye so that it looks more natural. The eyeliner should be thickest at the outer corner of your eye and then taper to a point at the tip of the wing.

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Never consider beauty a competition between you and the models found in magazines. You only need to consider how to be the most beautiful version of yourself. This ensures you stay sane!

Tinting your eyebrows is worth your time. You can do this by using a brow pencil yourself, or you may go to a pro and have them tint your eyebrows using a permanent dye. It will bring definition to your face and your eyes and make you look more youthful and awake.

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Lip liner is frequently used by women to give shape and definition to their lips. Please, please don’t make the mistake of using lip liner to “draw” your lips on, completely independent of your actual lip shape. You are far better off using lip liner to define your lip’s natural shape, filling in with lipstick. An artificial lip line is clownish, unsubtle, and unflattering. If your lips are thin, stick with a fresh color that’s not too bright – a berry tone, for example.

You can make your lipstick last a bit longer by taking an additional step when you are applying it. Simply blot your lipstick between applying the different layers and you will find that the life of your lipstick will be prolonged. You will find that you will not have to reapply quite as often.

Use a high quality, waterproof mascara at the beach or swimming pool. Water can quickly wash away your beauty routine. Using waterproof products can keep this from happening. If all of your other products wash off but your mascara remains, you will still look “done up” and complete.

It is common to get streaks when you try self-tanners. The best way to fix this common problem with these tanners would be to put some baking soda on a wet washcloth and scrub away the area spots.

Be careful not to apply too much mascara to your eyes. Adding too much mascara can take away from the natural color of your eyes. Plus, too much mascara can make your eyelashes clumpy. Buy a mascara that is lighter in color if you have light colored eyes and dark mascara for darker eyes.

Try to use an eye pencil instead of liquid eyeliner if you can. Eye pencils give a less dramatic look, while liquid eyeliner may be too much. If you have to use liquid eyeliner, make sure to pull your lid downward with one hand while applying it with your other hand.

Most people have a desire to be physically attractive to others. Many people are not happy with the way they look. There are so many resources and tools available for anyone who wants to learn more about an effective beauty regimen. After reading the advice in this article, you should know how to make yourself more attractive.

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