RAOUT / FULL BODY
3 Day Full Body Split Workout Routine
One A/B routine. Three days a week.
Train your whole body in both workouts. Alternate A and B rather than inventing a third day. Track your weekly hard sets and change exercises only when there is a reason.
The two-week rotation
Both days cover the whole body. Across two weeks each workout appears three times. Keeping the same exercises in both days is also valid. Variation is optional.
The jump-set workouts
The workouts are arranged as jump sets, alternating exercises with rest between sets.
If machines are far apart or your gym is busy, do regular straight sets instead. The session will usually take longer, but the exercises and weekly set targets stay the same.
The 5–9 rep range is a practical example, not a universal optimum. Hollow holds use time rather than reps.
Workout A
Full body · 22 working sets01 / Chest + Back
Alternate a press and a pull. Rest after each set.
3 rounds · rest after each exercise · repeat
3 × 5–9
120–180 s rest
3 × 5–9
120–180 s rest
02 / Quads + Posterior Chain
Alternate exercises without rushing the technique. Rest longer after heavy hinges if needed.
3 rounds · rest after each exercise · repeat
3 × 5–9
120–180 s rest
3 × 5–9
120–180 s rest
03 / Shoulders + Biceps + Triceps
One rotating jump set. Lateral raise → rest → curl → rest → triceps → rest.
2 rounds · rest after each exercise · repeat
2 × 5–9
60–120 s rest
2 × 5–9
60–120 s rest
2 × 5–9
60–120 s rest
04 / Calves + Core
Alternate calves with an abdominal exercise. Take more rest whenever needed.
2 rounds · rest after each exercise · repeat
2 × 5–9
60–120 s rest
2 × 5–9
60–120 s rest
Every working set counts toward your weekly total. Warm-up sets are separate. Rest between exercises and after the last exercise before repeating the round.
Workout B
Full body · 22 working sets01 / Chest + Back
Alternate a press and a pull. Rest after each set.
3 rounds · rest after each exercise · repeat
3 × 5–9
120–180 s rest
3 × 5–9
120–180 s rest
02 / Quads + Posterior Chain
Alternate exercises without rushing the technique. Rest longer after heavy hinges if needed.
3 rounds · rest after each exercise · repeat
A controlled sissy squat is an optional alternative when comfortable. Do not force depth.
3 × 5–9
120–180 s rest
Use a controlled hip hinge. Back extensions are an alternative with different loading.
3 × 5–9
120–180 s rest
03 / Shoulders + Biceps + Triceps
One rotating jump set. Lateral raise → rest → curl → rest → triceps → rest.
2 rounds · rest after each exercise · repeat
2 × 5–9
60–120 s rest
2 × 5–9
60–120 s rest
2 × 5–9
60–120 s rest
04 / Calves + Core
Alternate calves with an abdominal exercise. Take more rest whenever needed.
2 rounds · rest after each exercise · repeat
2 × 5–9
60–120 s rest
2 × timed
Controlled hold
Every working set counts toward your weekly total. Warm-up sets are separate. Rest between exercises and after the last exercise before repeating the round.
Each workout has 22 working sets including calves and core. Equipment access, warm-up and recovery affect duration. If recovery suffers, reduce accessory sets rather than forcing the entire plan.
Count weekly sets, not just exercises
The example averages nine direct sets per week for chest, back and quads across the two-week rotation. Knee flexion and hip extension are different ways to train the posterior chain, not interchangeable sets.
Direct sets do not automatically include indirect work. Presses and pulls also train the arms. Roughly half a set for a secondary muscle is a planning shortcut, not a scientifically fixed conversion.
Six productive sets may be enough for some lifters. Nine is a starting reference. Move toward twelve only if progress and recovery justify it. Beginners do not automatically need more hard sets to accumulate fatigue. Count weekly sets, not just exercises ↗ · Progressive Overload ↗
Why A and B differ only where useful
A pairs a horizontal row with a flat dumbbell press, 45° leg press and leg curl. B uses a vertical pull, incline press, leg extension and a hip hinge. Changing angles is not automatically better. Lateral raises and arm exercises can stay the same in both workouts.
Calves and core are not an afterthought
Both workouts finish with single-leg standing calf raises, emphasizing a controlled stretch. A uses crunches to emphasize the rectus abdominis through trunk flexion. B uses a hollow hold for anti-extension control with the rectus abdominis, transverse abdominis and obliques. Neither exercise isolates just one abdominal muscle.
Want more frequency?
You can alternate A → rest → B → rest for four workouts every eight days. That averages 3.5 sessions per seven days, not four sessions every calendar week. Adjust sets per session if frequency increases.
Common questions
Is A/B still a three-day full-body routine?
Yes. Both workouts train the major muscle groups. Rotate them over consecutive weeks.
Do I have to change exercises every session?
No. Keep movements that allow steady progression. The alternatives are optional.
Can I use back extensions instead of Romanian deadlifts?
Yes, as a different hip-extension option. Technique and loading may differ.
Should beginners add more sets?
Not automatically. Prioritize learning technique and adjust hard sets based on progress and recovery.
RAOUT
Your routine.Your progression.
Raout keeps your previous sets close.Log weights and reps, repeat what works, and get back to training.
