Build Full-Body Strength with this Effective 3x10 Workout Routine

Build Full-Body Strength with this Effective 3x10 Workout

Developing full-body strength is key for building a strong, capable physique. While isolation exercises have their place, multi-joint movements that engage multiple muscle groups are essential for functional fitness. This effective 3x10 full body routine focuses on compound lifts to help you gain strength throughout your entire body.

The workout incorporates a variety of 3x10 multi-joint exercises that target all the major muscle groups. It provides an efficient way to boost strength, muscle growth, and overall conditioning when performed consistently. The combination of compound lifts, bodyweight moves, and accessory exercises makes for a well-rounded routine you can do anywhere.

The Benefits of 3x10 Full Body Training

Structuring your workout in a 3x10 scheme offers many benefits:

• Enables progressive overload - Adding weight over time boosts strength across all exercises
• Builds muscular endurance - High(ish) rep sets enhance stamina alongside size and strength
• Incorporates sufficient volume - 3 sets of 10 reps provides enough workload to stimulate adaptation
• Prevents overtraining - Capping sets at 10 reps avoids excessive fatigue and injury risk
• Allows for flexibility - Workouts can be adjusted based on goals, recovery needs, and available equipment

The 3x10 framework provides an excellent middle ground between strength and hypertrophy rep ranges. It enables you to lift heavy enough to boost power and muscle growth, while accumulating enough volume per exercise to increase endurance.

This full body plan checks all the boxes for a productive training session in just 60 minutes or less. Let's look at how it's structured.

The 3x10 Full Body Workout Routine

This total body training plan combines multi-joint lifts with unilateral moves and core exercises. Here's the full 3x10 workout:

Warm Up: 5-10 Minutes Light Cardio

Get blood pumping and muscles warm before strength training. Light cardio like the bike, rower, or treadmill works well.

Workout:

• Kneel Push Press: 3x10
• Chameleon Row: 3x10 each side
• Lying Leg Press: 3x10
• Chest Supported Row: 3x10
• Tricep Dip: 3x10
• Side Stance Romanian Deadlift: 3x10 each side
• Reverse Lunge: 3x10 each side

Finisher:

• Plank Hold: 60 seconds
• Side Plank Hold: 30 seconds each side

This workout hits every major muscle group with a balance of compound lifts, unilateral moves, and core activation. Let's break down each exercise.

Kneel Push Press

The kneeling push press is a great full body compound movement. Start light to learn the technique before adding weight.

How to perform:

• Set up in push press position, holding a barbell or dumbbells at shoulder height while kneeling
• Dip down slightly by bending knees and hips while keeping your core and glutes engaged
• Explosively drive through your legs and hips as you press the weight straight overhead
• Slowly lower back to start position with control

Chameleon Row

The chameleon row emphasizes lat and upper back strength with extra core activation by using a rotational movement.

How to perform:

• Anchor resistance band to stable object at around hip height
• With feet staggered, grip band handle and extend arm in front of your torso
• Initiate the row by rotating your torso as you pull the band to your side
• Slowly straighten your torso and return to start position
• Complete set on one side then switch

Lying Leg Press

The lying leg press is a squat variation that hammers your quads, glutes, and hamstrings without needing a machine.

How to perform:

• Lie faceup on floor with knees bent and feet flat
• Place hands by sides with palms down for support
• Push through heels, extend hips and straighten legs to lift hips off floor
• Slowly lower back down with control

Chest Supported Row

Chest supported rows emphasize upper back strength while minimizing lower back stress.

How to perform:

• Use bench or incline bench set to 30-45 degree incline
• Holding dumbbells, lie face down with chest supported and feet planted
• Initiate row by retracting your shoulder blades as you pull the weights to your sides
• Pause, then slowly lower the dumbbells back to start

Tricep Dip

Dips build pushing strength through your triceps, shoulders, and chest when keeping your body upright.

How to perform:

• Hold edge of dip station or bench with hands by your sides
• Lift yourself up until arms are fully extended, keeping torso upright
• Slowly lower yourself down by bending elbows until they reach 90 degrees
• Press back up through your palms to return to start

Side Stance Romanian Deadlift

The single leg RDL hits your hamstrings, glutes, and hip stability unilaterally.

How to perform:

• Hold dumbbell or kettlebell in one hand, take wide step to that side
• Hinge at hips, push hips back and lower weight towards floor while keeping back flat
• Squeeze glutes to return to upright position
• Complete reps then switch sides

Reverse Lunge

The reverse lunge emphasizes quadriceps strength and knee stability due to the rearward stepping motion.

How to perform:

• Hold dumbbells at your sides or a barbell across upper back
• Step back with one leg, lowering your body until rear knee nearly touches the floor
• Push through front heel back to standing
• Repeat on opposite leg for full reps then switch sides

Plank Hold

The plank fires up your entire core to build stability through your shoulders, torso, and hips.

How to perform:

• Start in pushup position with your forearms or hands on the floor
• Engage your abs, glutes and keep your body in a straight line
• Hold position for desired time without allowing hips to sag or raise up

Side Plank Hold

The side plank works your obliques while challenging your shoulder and hip stability.

How to perform:

• Lie on your side, prop yourself up on your forearm with feet stacked
• Raise your hips off the floor to maintain a straight line through your shoulders, hips, and ankles
• Hold position without allowing hips to drop
• Switch sides and repeat

Making the Most of This Routine

To get the best results from this 3x10 full body workout, keep these training tips in mind:

• Warm up properly - Spend at least 5-10 minutes warming up before strength training to prepare your body and prevent injury
• Use challenging weights - Choose weights heavy enough that you struggle to complete all 3 sets of 10 reps
• Increase weight over time - Try to add a little more weight each week to progressively overload the body
• Control your form - Move smoothly through each rep while maintaining proper technique
• Take minimal rest - Keep rest periods around 60-90 seconds between sets to boost conditioning
• Prioritize compound lifts first - Do large multi-joint exercises when you're freshest at the start of your workout
• Stay hydrated - Drink plenty of fluid during and after your workout to fuel performance and recovery

Customize this workout over time by swapping exercises, rep schemes, and set patterns to match your evolving fitness level and goals. Just be sure to retain the balance of compound lifts, unilateral moves, and core work for a complete full body training effect.

Sample 3x10 Full Body Workout Split

To maximize your results, divide this total body routine into upper and lower body days. Here's a sample split:

Workout A:

• Kneel Push Press: 3x10
• Chameleon Row: 3x10 each side
• Chest Supported Row: 3x10
• Tricep Dip: 3x10

Workout B:

• Lying Leg Press: 3x10
• Side Stance Romanian Deadlift: 3x10 each side
• Reverse Lunge: 3x10 each side

Perform Workout A and B 2-3 times per week, resting at least a day between each session. You can add in core exercises like planks at the end of each workout as well.

This split allows you to go heavier on lower body and upper body days, since you won't be as fatigued from doing a total body routine. You'll recover better while still working your whole body over the course of the week.

Conclusion

This 3x10 full body workout provides a simple yet effective routine for building strength from head to toe. Combining compound lifts, unilateral moves, and core exercises enables you to develop total body power and muscle in an efficient workout.

The mix of multi-joint and single leg/arm exercises also promotes mobility, stability, and balanced muscle development. Program this plan into your weekly training schedule for an all-around fitness boost.

FAQs

How often should I do this full body workout?

Aim to do this workout 2-3 times per week, resting at least a day between sessions. This provides sufficient training frequency to build strength while allowing your body to recover.

What if I can't complete all the sets and reps?

It's okay if you need to lower the weight or reduce the reps per set, especially when you're new to strength training. The key is giving your maximum effort each set. Over time, your strength and endurance will improve.

Can I substitute different exercises?

Yes, you can swap exercises for others that work the same muscle groups. For example, barbell squats instead of lying leg press or seated cable rows instead of chest supported rows. Just keep the overall workout balance.