A 3 day workout split is a scheduled workout activity that is done 3 times in a week. The major aim of carrying out a 3 day split workout is to focus on several muscle groups in each session to stretch them and work them out on different days. It is meant to exercise different muscle groups daily so that one would be able to relax and make use of the strength gained during rest while working out. You can do this to strike a balance between being time efficient and getting results. Adopting a 3 day split workout plan is a good way to carry out your workout if you are someone who is always busy or you do not want to be at the gym throughout the week. Different methods of a 3 day workout split are one of the most implemented by gym athletes in different countries.
The 3 day split workout can be very effective for beginners because it enables one to recover strength after training each muscle groups. The recovery time is quite a lot. For beginners, a 3 day split workout will entail working out a particular muscle group once in a week which gives that muscle group that has been trained about 7 days for recovery. This 3 day split is simple and well organized which is why it is considered one of the best options for beginners. Usually, simple workout routine can yield very good results if it is done consistently.
MOST COMMON 3 DAY WORKOUT SPLITS
Under this section, we would be listing some of the most effective and popular 3 day split that is carried out in gyms around the world.
- CLASSSIC 3 DAY BODYBUILDER SPLIT
- UPPER LOWER SPLIT
- FULL BODY TRAINING SPLIT
- PUSH PULL LEGS SPLIT
CLASSIC 3 DAY BODYBUILDER SPLIT
DAY 1: Chest Shoulders and Triceps
DAY 2: Back and Biceps
DAY 3: Legs and Core
The aforementioned are no doubts one of the most popular workout splits around the world. To do this, you have to divide the week into 3 days for the workout. This means that you have just 3 days to work out your bones and muscles in a week, which gives you the grace to rest one day in between each workout and you can even add the weekend to your days off. For example: you can schedule your 3 day workout split like this:
If you are the type that prefers to work out on Saturdays and Mondays, try this:
Monday: Day off
Tuesday: Chest Shoulders and Triceps
Wednesday: Day off
Thursday: Back and Biceps
Friday: Day off
Saturday: Legs and Core
Sunday: Day off
You can also try this, if you prefer to take the weekends off:
Monday: Chest Shoulders and Triceps
Tuesday: Day off
Wednesday: Back and Biceps
Thursday: Day off
Friday: Legs and Core
Saturday: Day off
Sunday: Day off
These work outs are very effective exercises that you can do to train specific muscle groups on each day set out for it. It is recommended that you warm up very well before performing any of these exercises.
Chest Shoulders and Triceps
Under this workout type, it is divided into various activities that can be mixed together the way you want them. They include:
- Bench press – 3 sets (6-8 reps)
- Cable crossovers – 3 sets (8-12 reps)
- Lateral Raises – 3 sets (8-12 reps)
- Incline Dumbbell Bench Press – 3 sets (8-12 reps)
- Standing Overhead Press – 3 sets (8-12 reps)
- Skullcrushers – 3 sets (8-12 reps)
- Triceps Rope Pushdown – 3 sets (8-12 reps)
Back and Biceps workout
Here are some of the activities you can engage in under the back and biceps:
- Seated Cable Row – 3 sets (8-12 reps)
- Bent-Over Fly Dumbbell – 3 sets (8-12 reps)
- Lat Pulldown – 3 sets (8-12 reps)
- Hammer Curls – 3 sets (8-12 reps)
- Bicep Barbell Curls – 3 sets (8-12 reps)
- Back Hyperextension – 3 sets (8-12 reps)
Legs and Core Workout
Activities that you can engage in are:
- Squat Barbell – 3 sets (8-12 reps)
- Leg Extension – 3 sets (8-12 reps)
- Leg Press – 3 sets (8-12 reps)
- Leg Curl – 3 sets (8-12 reps)
- Plank – 3 sets (30-60 seconds)
- Standing Calf Raises – 3 sets (8-12 reps)
- Crunch – 3 sets (15-20 reps)
You can tweak the reps and weights to your own style and level of fitness. You can take time to rest in between sets, the length of time for rest depends on how hard each set was and it also depends on what your training targets are. However, it is recommended that resting 1– 3 minutes in between sets is very good. If you are just starting this 3 day split workout, you should be careful about starting too heavy. Gaining muscle is a marathon, it is not a sprint, and you will not be able to do anything if you get injured. If you are still strong enough to work during weekends, add some cardio in your workout split. The cardio should be about 30mins, the cardio could be running, biking, rowing etc.
UPPER LOWER SPLIT WORKOUT
This workout split is slightly different from all other workout splits. The difference here is that it divides the target muscles into 2 sessions rather than 3 sessions like the classic 3 day bodybuilder split, the push pull legs split and the full body training split. The upper workout as the name connotes means training all the muscles in the upper body, while the lower workout involves training all the muscles in the lower part of the body. You can make this workout split a 3 day workout session by alternating the sessions like this:
Week 1
Monday: Upper workout
Tuesday: Rest day
Wednesday: Lower workout
Thursday: Rest day
Friday: Upper workout
Saturday: Rest day
Sunday: Rest day
Week 2
Monday: Lower workout
Tuesday: Rest day
Wednesday: Upper workout
Thursday: Rest day
Friday: Lower workout
Saturday: Rest day
Sunday: Rest day
The Upper Lower workout split is different because you get to alternate between 2 workout routines. If you are the type that prefers mild workout, this workout split could be the best for you. In comparison to the push pull legs workout, you do not have to divide the upper body muscles by Push and Pull; they are worked out together in the same session.
Upper workout for maximum muscle gain
These are a combination of exercises that can be done under the upper workout for maximum muscle gain.
- Bench Press – 3 sets (8-12 reps)
- Lat Pulldown – 3 sets (8-12 reps)
- Seated Shoulder Press – 3 sets (8-12 reps)
- Lateral Raises – 3 sets (8-12 reps)
- Bicep Barbell Curls – 3 sets (8-12 reps)
- Hammer Curls – 3 sets (8-12 reps)
- Barbell Bent Over Row – 3 sets (8-12 reps)
- Triceps Rope Pressdown – 3 sets (8-12 reps)
- Triceps Dumbbell Extension – 3 sets (8-12 reps)
Lower chest workout at home
Exercises under this include:
- Leg Extension – 3 sets (8-12 reps)
- Standing Calf Raises – 3 sets (8-12 reps)
- Squat Barbell – 3 sets (8-12 reps)
- Leg Press – 3 sets (8-12 reps)
- Seated Leg Curl – 3 sets (8-12 reps)
Many athletes can choose to include core training in their Lower workout session. The upper lower workout split has a lot of advantages compared to other workout programs because the upper lower workout split allows you to switch between two workouts which help you to train the muscle groups quicker and faster.
FULL BODY TRAINING SPLIT
Full body workout split is a kind of workout split in which you train and work out every major body part in every session. Research has it that athletes tend to achieve results and gain muscle quicker when working out a particular muscle group more frequently. You should do it about two or three times per week. Under this split workout, despite the fact that you whole body will be trained, the 3 day full body workout will nevertheless have to be divided into 3 various workout sessions. The following is a weekly schedule of a full body training split:
Monday: Full Body 1
Tuesday: Rest day
Wednesday: Full Body 2
Thursday: Rest day
Friday: Full Body 3
Saturday: Rest day
Sunday: Rest day
You can decide to have just two different workout split routine instead of three, in this case, you should switch your workouts and rotate it between two routines.
Full Body 1
- Bench Press – 3 sets (8-12 reps)
- Triceps Dumbbell Extension – 3 sets (8-12 reps)
- Squat – 3 sets (8-12 reps)
- Bicep Barbell Curls – 3 sets (8-12 reps)
- Barbell Bent Over Row – 3 sets (8-12 reps)
- Lateral Raises – 3 sets (8-12 reps)
Full Body 2
- Incline Dumbbell Press – 3 sets (8-12 reps)
- Lat Pulldown – 3 sets (8-12 reps)
- Preacher Curls – 3 sets (8-12 reps)
- Triceps Dumbbell Extension – 3 sets (8-12 reps)
- Deadlift – 3 sets (8-12 reps)
- Seated Shoulder Press – 3 sets (8-12 reps)
Full Body 3
- Seated Cable Pull – 3 sets (8-12 reps)
- Chest Cable Crossovers – 3 sets (8-12 reps)
- Overhead Shoulder Press – 3 sets (8-12 reps)
- Dumbbell Hammer Curls – 3 sets (8-12 reps)
- Leg Press – 3 sets (8-12 reps)
- Skullcrusher – 3 sets (8-12 reps)
The advantage of full body workouts is, it guarantees muscle symmetry. People who usually skip some body parts and work out some tend to have imbalanced growth of the body part. For example, some people who have a huge chest and tinny legs are a result of the fact that they skip leg workout. Carrying out a Full body workout helps to achieve a balanced muscle size in every part of the body.
THE PUSH PULL LEGS
Another very effective 3 day workout split is the Push/Pull/Legs split. it is different from the classic 3 day workout split. You do not have to divide the workout sessions by targeted muscles; instead you split the workout sessions into various kinds of movements you will perform.
What does the Push workout mean: Here, you have to train all your upper body by pushing muscles like chest, triceps and shoulders.
The pull workout means that you have to train all your upper body by pushing muscles like your biceps and back.
The Legs workout means that you will train your entire lower body, which is the hamstrings, quads, glutes and calves. Some gym athletes most times decide to include the abs training on the day of the leg workout.
For example, you can schedule your Push Pull Legs workout like this:
Monday: Push
Tuesday: Rest day
Wednesday: Pull
Thursday: Rest day
Friday: Legs
Saturday: Rest day
Sunday: Rest day
This Push Pull Legs workout program is quite similar to the 3 day bodybuilder split as discussed earlier. The only difference is that, during the push pull leg workout, the focus is on the pushing and pulling movements.
Push workout
The following are exercises to engage in under the push workout:
- Bench Press – 3 sets (6-8 reps)
- Incline Dumbbell Press – 3 sets (8-12 reps)
- Seated Shoulder Press – 3 sets (8-12 reps)
- Lateral Raises – 3 sets (8-12 reps)
- Triceps Dumbbell Extension – 3 sets (8-12 reps)
- Triceps Rope Pressdown – 3 sets (8-12 reps)
Pull workout
Here we have;
- Bent Over Row – 3 sets (8-12 reps)
- Lat Pulldown – 3 sets (8-12 reps)
- Dumbbell Shrugs – 3 sets (8-12 reps)
- Face Pulls – 3 sets (8-12 reps)
- Hammer Curls – 3 sets (8-12 reps)
- Biceps Barbell Curls – 3 sets (8-12)
Legs workout
We have the;
- Squat Barbell – 3 sets (8-12 reps)
- Leg Extension – 3 sets (8-12 reps)
- Leg Press – 3 sets (8-12 reps)
- Standing Calf Raises – 3 sets (8-12 reps)
- Seated Leg Curl – 3 sets (8-12 reps)
The push pull legs workout routine is a great way to boost your training, by adding more value to it and you could use it to change things up. If this workout routine can be carried out consistently, it will grow fruits.]
From the above, it is seen that the four routines are totally different, but you still get to work out all the major muscle groups in every session. Those four workout routines are just a few of the most used 3 day workout splits. Please note that consistency is very important when carrying out workout routines. It is the secret to great results in the gym.
