A 3-day workout split involves dividing workouts into three distinct sessions per week.
The 3-day workout split suits beginners, intermediates, and advanced lifters seeking to optimize their time in the gym. The 3 times a week workout split allows for balanced training and recovery.
The popular 3-day workout split routines include full body, upper/lower, and push/pull/legs. Full Body routines engage all major muscle groups in each session. Upper/lower splits separate workouts into upper and lower body days. Push/pull/leg splits focus on pushing movements, pulling movements, and leg exercises on different days.
3-day workout splits can be tailored for different genders, experience levels, and goals. For example, women might prefer routines emphasizing glute and leg development. Beginners might use simpler exercises, while advanced lifters might incorporate more complex movements.
3-day workout splits are effective for all fitness levels, providing adequate recovery time, reducing the risk of overtraining, and allowing for consistent progress.
Workout templates assist in building and tracking 3-day workout splits. Workout templates outline each session’s exercises, sets, reps, and other details. Workout tracking helps identify areas for improvement and ensures consistency.
What is a 3-Day Workout Split?
A 3-day workout split divides exercise routines into three sessions per week. Each session in a 3-day split targets specific muscle groups or movement patterns. A 3-day workout split balances training intensity and recovery.
Who is the 3-Day Workout Split For?
The 3-day workout split is for beginners, intermediates, and advanced lifters.
Beginners benefit from manageable workout frequency and recovery time. Intermediates and advanced lifters use it to maintain or build strength while balancing other commitments.
Is a 3-Day Workout Split Enough?
A 3-day workout split is enough for beginners and intermediates. A 3-day workout split provides sufficient training stimulus and recovery time.
For advanced lifters, a 3-day split might not be enough to progress over time. Advanced lifters often require higher training volume and frequency.
What are the Best 3-Day Workout Split Routines?
Listed below are three of the best 3-day workout split routines.
- Full Body Workout Split: Engages all major muscle groups in each session and is best for balanced development and efficient use of time.
- Upper/Lower Workout Split: Divides workouts into upper-body and lower-body days, provisioning focused training and recovery for each muscle group.
- Push/Pull/Legs Workout Split: Separates workouts into pushing movements, pulling movements, and leg exercises, allowing for targeted muscle group training and varied exercise selection.
3-Day Full Body Workout Split
A full-body workout split involves targeting all major muscle groups in each session over three days. A full-body workout routine aims to ensure comprehensive coverage of all body areas within a week.
These full-body workout sessions can be divided into different workouts: workout A, workout B, and workout C, which can be rotated throughout the weeks as A, B, C, A, B, C, etc.
Below is a table illustrating an example of full-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 6 – 8 | 120 seconds |
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Weighted Pull-Ups | 3 | 6 – 8 | 120 seconds |
| Arnold Press | 3 | 8 – 12 | 90 seconds |
| Dumbbell Romanian Deadlifts | 2 | 8 – 12 | 90 seconds |
Below is a table illustrating an example of full-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Leg Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldowns | 3 | 8 – 12 | 90 seconds |
| Dumbbell Walking Lunges | 2 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout C.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Conventional Deadlifts | 3 | 8 – 12 | 120 seconds |
| Machine Chest Press | 3 | 8 – 12 | 120 seconds |
| Seated Cable Row | 3 | 8 – 12 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 12 | 90 seconds |
| Laying Leg Curls | 2 | 10 – 12 | 90 seconds |
3-Day Full-Body Workout Routine Schedule
The table below illustrates the structure of a 3-day full-body workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Full Body Workout A |
| Tuesday | Rest |
| Wednesday | Full Body Workout B |
| Thursday | Rest |
| Friday | Rest |
| Saturday | Full Body Workout C |
| Sunday | Rest |
Full body workouts A, B, and C would typically be repeated in that order every week.
3-Day Upper/Lower Workout Split
An upper/lower workout split divides training sessions between upper-body and lower-body exercises.
Below is a table illustrating an example of upper-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of lower-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Leg Press | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
| Laying Leg Curl | 3 | 10 – 12 | 90 seconds |
Below is a table illustrating an example of upper-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Close Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Arnold Press | 3 | 8 – 10 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Dumbbell Skull Crushers | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of lower-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Front Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Standing Calf Raises | 4 | 12 – 15 | 90 seconds |
| Glute Bridge | 3 | 12 – 15 | 90 seconds |
3-Day Upper/Lower Workout Routine Schedule
The table below illustrates the structure of a 3-day upper/lower workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Upper Body Workout A |
| Tuesday | Rest |
| Wednesday | Lower Body Workout A |
| Thursday | Rest |
| Friday | Upper Body Workout B |
| Saturday | Rest |
| Sunday | Rest |
In this schedule, the sequence of workouts alternates each week. For instance, if one week starts with Upper Body Workout A, the following week may start with Lower Body Workout A, allowing for varied muscle stimulation.
Two versions for each day, such as Upper Body Workout A, Lower Body Workout A, Upper Body Workout B, and Lower Body Workout B, can be followed in a sequence.
3-Day Push/Pull/Legs Workout Split
A Push/Pull/Legs workout split divides training sessions according to the movements required. “Push” workouts involve exercises that utilize the pushing muscles. “Pull” workouts include exercises that engage the pulling muscles. “Legs” workout sessions focus on lower body movements.
Below is a table illustrating an example of a push workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 10 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Dumbbell Side Lateral Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a pull workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Wide Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Cable Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Seated Leg Curl | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
Push/pull/legs workouts would be followed in sequential order in the workout schedule, rotating through “push”, “pull”, and “legs” workout days.
3-Day Push/Pull/Legs Workout Routine Schedule
The table below illustrates the structure of a 3-day push/pull/legs workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout A |
| Tuesday | Rest |
| Wednesday | Pull Workout A |
| Thursday | Rest |
| Friday | Legs Workout A |
| Saturday | Rest |
| Sunday | Rest |
Two versions for each workout day – Push A and B, Pull A and B, and Legs A and B – can be created to provide more exercise variety. These push/pull/legs workouts could be followed in a sequence, for example, one week could rotate Push A, Pull A, Legs A, and the following week Push B, Pull B, Legs B.
How to Build a 3-Day Workout Split Plan?
To build a 3-day workout split plan, follow the 8 steps listed below.
- Determine Your Goal: Identify whether you aim for muscle gain, fat loss, strength improvement, or have another goal.
- Choose Your Split Type: Decide between full body, upper/lower, or push/pull/legs based on your goal.
- Use a Workout Template: Utilize templates to structure and track your workouts efficiently.
- Specify Workout Exercises: Select exercises targeting the muscle groups or movements for each session.
- Specify Sets and Rep Ranges: Determine the number of sets and reps based on your goal (e.g., higher reps for endurance, and lower reps for strength).
- Select Rest Time Between Sets: Decide on rest periods to match your training intensity and goal.
- Fill in the Weights: Record the weights you plan to lift for each exercise.
- Add Notes: Include any additional instructions or adjustments needed for your workouts.
Which Muscle Groups Are Best to Train Together in a 3-Day Split?
The best muscle groups to train together in a 3-day split are those that complement each other.
Listed below are three common muscle group pairings for a 3-day workout split.
- Full Body: Train all major muscle groups in each session.
- Upper/Lower: Train the upper body on one day and the lower body on another.
- Push/Pull/Legs: Train pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps), and legs on separate days.
What is the Difference Between a 3-Day and 4-Day Workout Split?
The difference between a 3-day and a 4-day workout split is the number of weekly training sessions.
A 3-day split involves three sessions per week, providing more rest days. A 4-day split involves four sessions per week, allowing for more training volume and exercise variety.
How Can You Customize a 3-Day Workout Split for Your Needs?
Customizing a 3-day workout split involves adjusting training variables to fit your needs. Training variables include exercise selection, sets, reps, and rest periods.
For example, women might focus on glute and leg exercises. Beginners might use basic movements with higher reps. Advanced lifters might incorporate compound exercises and lower reps.
Adjusting these variables tailors the workout to specific goals, such as muscle gain, fat loss, or strength improvement.
Listed below are various workout split customizations for certain genders, levels, and goals.
- 3-Day Workout Split for Men: Focuses on building muscle mass and strength with compound movements, often using a push/pull/legs split for balanced muscle development.
- 3-Day Workout Split for Women: Emphasizes toning and overall fitness with lower body and core exercises, often following a full-body split to engage all major muscle groups.
- Beginner 3-Day Workout Split: Prioritizes foundational strength and proper form using basic compound movements in a full-body split to ensure even muscle development.
- Intermediate 3-Day Workout Split: Enhances strength and muscle growth with a mix of compound and isolation exercises, typically following an upper/lower split for balanced training.
- Advanced 3-Day Workout Split: Maintains muscle mass and refines technique through advanced compound movements and training methods like supersets, often using a push/pull/legs split.
- 3-Day Workout Split for Weight Loss: Focuses on calorie burn and metabolism boost with high-intensity exercises and compound movements, usually in a full-body split to maximize fat loss.
- 3-Day Workout Split for Muscle Gain: Aims for hypertrophy with a combination of compound and isolation exercises, often following a push/pull/legs split to target specific muscle groups.
- 3-Day Workout Split for Strength: Increases power and lifting capacity with heavy compound movements like bench press, squat, and deadlift, commonly using an upper/lower split for focused strength training.
How to Use Workout Templates for 3-Day Workout Split Routines?
A workout template is a structured format for planning and tracking workout routines.
To use a workout template for a 3-day workout split, start by choosing the right template based on your preferences and needs. Popular options include Microsoft Excel, Google Sheets, PDF (Printable), Google Docs, and Microsoft Word.
Begin by filling out the training variables in the template, such as exercises, sets, reps, rest periods, and optional weight. Include any notes that might guide your workouts. As you perform the exercises, record the reps completed and weights used, along with any observations or adjustments needed.
After following the workout plan for a few weeks, compare your results with those of previous weeks. Assess your progress and adjust the workout plan as needed to ensure continuous improvement.