3 Day Split Workout Plan

3 Day Split Workout Plan

The 3 Day Split Workout is one of the most common Training options for a Body Split Workout, as it is optimally suited for beginners and advanced athletes. Three Workout sessions per week allow you to work for each muscle group effectively and recover completely between training sessions. Therefore, a 3 Day Split Workout is often for both weight gain and strength and weight loss.

3 Day Split Workout Plan
3 Day Split Workout Plan

The Benefits of a 3 Day Split Workout Program

The 3 Day Workout Plan is a classic Bodybuilding Program. In contrast to a 2 Day Split, a three-day training program allows you to pay more attention to the development of the upper body muscles. Training every two days contributes optimally to recovery and prevents overexertion.

Each muscle group is qualitatively elaborated once a week, not counting the indirect load. Such an interval between the training of a muscle group is optimal for muscle recovery and super-compensation. Therefore, by doing a three-day training program, you can successfully achieve your goals, be it an increase in muscle mass and strength or weight loss.

There are many options for creating a 3 Day Workout Plan. The most important thing is to have a proper distribution of muscle groups. As a rule, in a training session, two muscle groups are developed – one large and one small muscle group.

At each Workout, first, heavy basic exercises are always performed, involving many muscles large and small, and then lighter, isolating activities.

The Workout for Your Legs and Shoulders might look like this:

  1. Barbell squat
  2. Leg press
  3. Extension Leg
  4. Leg loops
  5. Dumbbell Bench Press Up
  6. Barbell pulls

Taking one to two rest days per week will keep you in top shape to return to your workout with full energy. Each muscle is worked once a week at the peak of super-compensation when the muscles fully recover and become a little bigger and more reliable.

In this case, you can increase the load by slightly increasing the working weight. However, if at the next workout, you feel that you have not yet recovered, you should either reduce the amount of exercise or increase the rest time between workouts.

Below are various options for a 3 Day Split workout Program for beginners, advanced athletes, and a 3 Day Split Workout for Women.

These options are not fixed rules. You can independently replace exercises, the number of repetitions, and approaches. Any training program can and should be tailored to your needs based on your body’s recovery capabilities.


3 Day Split Workout Routine for Mass

3 Day Split Workout Plan
3 Day Split Workout

Day 1 – Back and Chest

  1. Pull-ups with Weight ext. 3 sets of 8-12 reps
  2. Dumbbell Bench Press – 4×8-12
  3. Tilting draft 3×8-10
  4. Dumbbells at an angle of 3×8-10
  5. Tilting dumbbell 3×8-10
  6. Elongated breeding dumbbells 3×8-10

Day 2 – Shoulders and Arm  

  1. The bench press dumbbells – 4×8-12
  2. Standing bar – 4×8-12
  3. Bench with narrow handle – 3×8-10
  4. Arm loops – 3×8-10
  5. Hammers with dumbbells – 3х8-10

Day 3 – Legs

  1. Squats – 4×8-12
  2. Deadlift – 4×8-12
  3. Leg Press – 3×8-10
  4. Leg curls- 3×8-10
  5. Standing socks – 3×12-15
  6. Sitting on socks – 3×15-20

3 Day Split Workout for Beginners

3 Day Split Workout Plan
3 Day Split Workout Plan

Day 1 – Back and Biceps

  1. Deadlift – 3×6-8
  2. Pull-ups – 3×6-12
  3. Dumbbell bar – 3×6-12
  4. Arm loops -3×6-12
  5. Hammers with dumbbells – 3×6-12

Day 2- Chest and Triceps

  1. Flat dumbbell chest presses – 4×8-12
  2. Incline dumbbell bench press – 3 x8-12
  3. Dips Crossovers superset- 3xMax
  4. Dumbbell skull crushers – 3 x8-12
  5. Triceps pushdown – 5 Min.
  6. TRX triceps extension – 3 x8-12

Day 2 – Legs and Shoulders

  1. Squats 3×6-8
  2. Leg Press 3×8-12
  3. Lifting on socks 3×12-15
  4. The bench press dumbbells 3×8-12
  5. Dumbbell handle 3×8-12
  6. Swing the dumbbells to the sides 3×10-12

3 Day Split Workout Plan for Women

3 Day Split Workout Plan
3 Day Split Workout


There are generally several fundamental differences between the training of men and women.

First, most men want to increase muscle mass and strength, while girls dream of losing weight, puffing up the butt, making the stomach flat, removing the sides, etc.

In other words, girls pay special attention to working on so-called problem areas. Therefore, training for girls will be less intense and will consist mainly of exercises for the most problematic areas of the body, such as the hips and buttocks, the stomach.

Besides, after a strength workout, you can add 20 minutes of cardio or do a cardio workout on a separate day, if possible, of course.

Day 1 – Legs and Butterflies

  1. Squats 3×12-15
  2. Raised from the ground on straight legs 3×12-15
  3. Dumbbell slots 3×12-15
  4. Leg curls 3×12-15
  5. Torsion on an inclined bench 3-4×20-25

Day 2 – Chest and Triceps

  1. Dumbbells on inclined bench 3×12-15
  2. Elongated breeding dumbbells 3×12-15
  3. Arm extension with a dumbbell 3×12-15
  4. Extension of the arms on the block downwards 3×12-15

Day 3 – Back and Shoulders

  1. Upper block push behind the head 3×12-15
  2. Tilting dumbbell 3×12-15
  3. Hyperextensions 3×12-15
  4. Developed dumbbell lying down sitting 3×12-15
  5. Lifting the dumbbells on the sides 3×12-15

Workout Notices

3 Day Split Workout Plan
3 Day Split Workout Plan
  • The change to a 3 Day Split Workout follows a Full-Body Workout or a two-day whole-body split. However, quite often, beginners immediately begin to engage in a three-day division for beginners. The main thing is not to do too much with the load to avoid overtraining.
  • It is enough to perform 2-3 approaches with small weights of 10-15 repetitions to get the right technique to perform the exercises and gradually prepare the muscles to work with large working loads.
  • Athletes developed when working on the mass should perform tasks with large operating weights (75-80% of the maximum), 3-4 sets of 6-12 repetitions.
  • The rest between sets depends on your goals. When working on weight and strength, rest between sets and exercises for 2-3 minutes. For weight loss, rest between sets should be reduced to 30-60 seconds. Do not rest for more than 2 minutes between exercises.
  • After you have started going to a fitness club or began pulling pieces of iron at home. And even – like the way, I got the first results. But then you run into the wall. There’s training, but no results. What to do That means it is time to split up.

Related │Workout Split for Muscle Gains

When and Why?

When the body enters a fitness club, stress is produced during any workout, no matter how weak. The person is sick, ill, and injured. All body systems, not just the skeletal muscles, function at the limit. But man is a perfect animal that, for hundreds of thousands of years, has adapted and survived under all conditions if there is nowhere else to go.

Increase the training load! Take more, throw further, and longer. It is a vast and heavy circular workout, so in vogue now in CrossFit. All the muscle groups in our body get trained out in these workouts.

What is that about?

Because in a long, circular workout, our body must expend a lot of energy! For all right muscles, the muscles get stronger, which means more power must be spent. Our body’s tricky system does not allow us to work hard and efficiently for a long time. Either fast and hard or long but economical.

What can I do?

Divide the muscles into groups according to the principle, one large plus one small. And preferably by the principle of the antagonists. If, during the chest training the triceps work so hard, then with the chest, you swing the biceps.

Before we move on to the basic training programs for the split system, I recommend that you decide how many times a week and on which days you go to the gym. And after that, you can look at split training under the microscope and try them out for your training program.

Principles of the Split Workout

The Basic Principles of the Split training are formulated at the dawn of weight training. Nevertheless, today many newcomers train, or at least think they train all muscle groups in one workout, and therefore three times a week.

A similar Strategy is warranted when you are learning the exercises and reaching the necessary level of functional preparation. Still, it only gets in the way if the goal is to gain muscle mass.

You become more experienced, and your body gets used to standard loads. To work for a muscle group effectively, you need to increase the load gradually. In other words, to work for all muscle groups effectively and to perform enough approach in a single lesson, you can no longer do this. It does not matter how you try, but at the end of the workout in your tanks, there is simply no fuel left.

And just then, the split formation comes to the rescue. However, if you choose the wrong program, you will feel that the system is too complicated, inefficient, and unsuited to your life rhythm.

So How to avoid such mistakes?

The Timetable

Before we get into the standard training programs for the split system, I recommend that you decide how many times a week and on which days you will visit the gym. This will be the deciding factor in choosing a program, especially if you have a full-time job with a lot of obligations and a small window of free time.

You must admit that in such a situation, it is difficult to train more often than two or three times a week.

Therefore, I recommend choosing a divided system, first, according to life circumstances.

Enough Time to rest

Do not forget about rest and recovery. Make sure you include these points in your training program. Remember, we do not grow in training. We build in the breaks between them, so never neglect the recovery period and do not shorten it.

Muscle Recovery

3 Day Split Workout Plan
3 Day Split Workout Plan

The timing of workouts depends on how the body’s internal resources are replenished, as different muscle groups are restored in different ways.

When you visit a gym for two or three days in a row, you can give some muscle groups a well-deserved rest. However, the body is still subject to an overwhelming tax, making a huge gap in the recovery budget.

How do you know if a Full Recovery is possible?

  1. If the muscles are still sore and the time has come to charge this target group again, you have not had time to recover.
  2. You feel overwhelmed and tired, and the day before you did not make any fundamental changes to the training process, then the overtraining stage has arrived. Your body chronically lacks time to rest.

What factors influence recovery processes?

Recovery is a complex process that depends on individual body characteristics and other factors:

  • Age
  • Heredity
  • The use of sports pharmacology
  • Plan characteristics
  • Professional activity
  • Training intensity
  • The total number of approaches

Each of these factors affects the recovery rate, so you must learn to adapt the training program to your lifestyle and body characteristics.

Training to sweat, but with a reasonable number of approaches and paying more attention to what they eat, the level of their progress would skyrocket.

The Main Types of Split Workout

3 Day Split Workout Plan
3 Day Split Workout Plan

Since the number of separate training options tends to be infinite, we will only look at the basic types of splitting.

2 Day Split Workout Plan

We divide the body in two, the first day we work on the legs, the second – the arms, back, and chest.

Far from the most successful split, although quite common. Its primary disadvantage is that on the first day we only train the legs. Still, on the second day, we must work with the pectoral muscles, biceps, deltas, back muscles, and triceps.

And do not forget the trapezius, forearm, and abdomen.

Will you be able to complete these Exercises with the maximum performance for muscle growth?

Of course, if you do not pre-adjust the program to reduce the number of target groups and approaches on the second day. Then you will certainly achieve the desired effect!

For example:

  • Day 1: legs, back, biceps, arms, and abs.
  • Day 2: Chest, deltoid muscles, triceps, abs.

Each exercise is done once a week. Many consider this to be a real find for hard gains because the muscles have enough time to recover.

I also recommend limiting the number of approaches and not loading the arm muscles with isolation exercises.

Reduce the total number of workout for the biceps and triceps and focus on working with large muscle groups.

3 Day Split Workout Plan

  • 1 Day: leg press
  • 2 Day: pectoral muscles, deltoids, triceps, abs.
  • 3 Day: back, biceps, forearms, abdominals.

Alternative Program

  • Day 1: We pay maximum attention to the legs, which is justified. If you squat according to all the rules, the load on the body is enormous, and you will be exhausted by this exercise.
  • Day 2: dedicated to “pushing” the muscles. The triceps and deltas are involved in basic exercises for the chest muscles, and the triceps are linked to all the movements to train the deltoid muscles.
  • Day 3: dedicated to the “traction” of the muscles. And this approach is entirely justified because the biceps and forearm muscles are indirectly involved in exercises for the back muscles.

4 Day Split Workout Plan

Additional separation of the muscle groups according to the Push-pull principle.

  • 1 Day: leg press
  • 2 Day: Chest, triceps, abs.
  • 3 Day: back, biceps, forearms.
  • 4 Day: deltoid muscles, abs

We combine large muscle groups with small ones, or we limit ourselves to working with a single muscle mass.

With this approach, you can give your muscles a very intense load. Professionals repeat this cycle every five days, but I advise you to distribute the rest days arbitrarily, concentrating mainly on your body’s characteristics. If you have not guessed yet, I strongly recommend that you include as many rest days as possible in this division.


One Workout – One Muscle group

3 Day Split Workout Plan
3 Day Split Workout Plan

You can arrange your rest days as you wish. However, many consider this split training as a “daily program” and visit the gym for 6 to 7 consecutive days. Muscles can be divided into groups arbitrarily; you can even use an additional separation within large muscle groups: the upper and lower sections of the flesh, the anterior, middle and posterior deltoid bundles, etc.

This program was used by Arnold, who, during the week, was separated twice and only allowed himself one day off.

Triple Separation

Perhaps the most challenging program to prepare for the game – we train three times a day. We work on big boards, such as legs in the morning, cardio in the afternoon, and in the evening, we leave small muscle groups and grind the pose.

As you can see, the choice is excellent: some resorts are only suitable for those who have a lot of free time, but the three-day pull-push split will satisfy the majority.

For a cycle, allow 8 to 9 days to leave the body with time to recover. Moreover, this approach allowed us to pay attention to the muscle groups that are lagging and achieving truly harmonious development.

Above all, remember: any fractioning, any training program should leave time for a complete recovery. Train with all your strength, but limit the total number of approaches, and do not forget to eat well. And then you will undoubtedly succeed.

If you are looking for the perfect strength-building program, then you have come to the right place. Learn how to divide a division into muscle groups best. Watch sample compilations of exercise-based workouts three times a week. Get tips on nutrition, daily routine, and organization of the training process when working on weight.

A large amount of muscle mass places a heavy load on the muscles, and therefore they will need more time to recover and grow. Under the concept of splitting is understood, the breakdown of the whole body into separate muscle groups, which trained on different days of the course. By using a three-day split program, you will train each muscle only once per microcycle.

It is more convenient to take this value equal to one week. This is justified by the fact that the restoration of muscle fibers damaged by strength training occurs over 7 to 14 days. If you are an intermediate athlete, a seven-day microcycle is ideal for you.

These trainings are suitable for experienced athletes whose training experience lasts more than a year. If you are new to iron sports, take advantage of comprehensive programs where all the muscles of the body get improved. If you can squat with a weight equal to one and a half of your own. And you can shake your weight when lying down. So, it is time to do the split program.

Muscle grouping options

To properly compose your training program, you need to divide your entire body into separate muscle groups. If the training takes place three times a week, the division can be done as follows:

  1. Legs and arms; chest and shoulders; back press.
  2. Back biceps press; triceps chest; legs-deltas-press.
  3. Back-chest; shoulders and sleeves; leg-press.

This is only a small part of the possible layout options; if they do not suit you, you can create your split, considering the following nuances. Keep in mind that you can work no more than three muscle groups in a single workout and no more than four exercises for each.

It is widely accepted that when focusing on strength classes, one should work in a mode of 2 to 6 repetitions, on a relief – 15 to 20 repetitions. Still, a weight of 8 to 12 repetitions is generally used. Select the importance of the load so that it does not fail. You should complete the set when you can perform two additional repetitions, but no less than eight repetitions per set.

An important factor when exercising for strength training is the duration of the practice. You should train for mass no longer than 45-90 minutes. If you spend less time, it means that your intensity is too high, and most likely, you do not have enough rest between sets, or you have not gained too little shell weight.

If the training lasts more than an hour, there is a high risk of under-recovery at the next lesson, the production of the destructive hormone – the crystalline increases, the natural testosterone level decreases.

For enough muscle growth, the duration of the load should be at least 30 seconds, so that each repetition should be performed under control at a slow pace. Breaks between sets should be of the order of one to two minutes. You can move on to the next exercise in 3 to 5 minutes.


Common Errors in Mass Production

The most serious mistake of inexperienced athletes is an attempt to copy the programs of elite bodybuilders blindly. Professionals have their training priorities, and repetition of their methods will produce no results or will soon lead to a state of overtraining.

Beginners often overestimate their work weight, which distorts the movement technique and turns mass work into a lesson in power.

You should not use different methods to intensify the training, apply overkill, cheat, force, etc., this is the prerogative of professionals.

Neglecting basic exercises in favor of isolation will never give you significant muscle gain.

Food and rest 

Food and rest should be mentioned as integral parts of success. In the mass gain phase, you must eat a lot and often, paying attention to complex carbohydrates and proteins. During this period, you need excess energy and building materials. Complex carbohydrates, rich in rice, buckwheat, oat flakes, will become fuel. And proteins extracted from dairy products, meat, fish, and eggs will be like “bricks” for your muscles. Fats are preferably consumed from nuts, seeds, and vegetable oils. Do not worry, if, with the valuable muscle volumes, you gain a little fat, that is normal. You can quickly get rid of it by changing your diet or adding cardio at the next stage of training.

As for relaxation, you probably know that muscles develop during sleep. Therefore, you should get at least 8 to 10 hours of sleep and preferably some time for a nap during the day.

By applying these tips in practice, you will not notice how you become more massive and powerful.

The latest training system has been developed for people who lead an active life. Thanks to it, it is possible to pay maximum attention to each muscle group, having achieved the desired results in a short period.

Workout technique

The development of the Workout technique, which allows you to compose all muscle in such a way that an athlete can use every muscle in a single approach – this separation of three days.  Because of this possibility, the muscles are grouped in time and included in the workout. This works, of course, to achieve a similar result will take a long time.

During training, pay attention to both a large and a small group of muscles, learning to combine the load on the muscles so that they become antagonists.

The correct exercise is when two muscle groups get combined: biceps and chest, legs, shoulders, and back, triceps.

On the first day of training, attention gets to the Biceps and chest, which in this case, penetrate a large group of muscles that force you to follow it. The small group is the Biceps following the upper group.

Experienced athletes can distribute the load level independently, dividing the training into a light, medium, and substantial level. This will allow the athlete to strengthen all the essential muscle groups, bringing them closer to the start of the next training session at the time of their super-compensation.

But you cannot train your chest on the principle of leg training. By dividing leg workouts into heavy, medium, and light chest workouts, you must choose only light and heavy loads.

To achieve the super concentration of all muscle groups, you must be careful during the exercise. I recommend that you keep a training diary in which they record which day, which muscles were trained, and which techniques were used. Also, the log will help to monitor achievements and, if necessary, adjust the training process.

The schedule of training days is suitable for all athletes. We are now talking about the differences. During training, muscle mass increases, which takes a long time to recover. The principle is that enlarged muscles take more time.


The recovery

The recovery process is fundamental because it increased the load on the muscles with each training session and held to start building muscle mass. Otherwise, at constant pressure, the body finds it necessary to increase the volume of muscle tissue.

And for the bar weight to grow each time, the athlete must train precisely during the super-compensation period. Caution: If the athlete manages to increase the load, then the circuit works perfectly! In principle, all regimes work if they are used correctly – at a certain point in time.

You should only consider changing the training process when the available training option does not lead to the athlete’s growth.

Classes should be held twice a week, unlike training a large muscle group, which is enough to load up once a week. A specific group of muscle tissue achieves such a distribution when splitting. After all, when an athlete trains the pectoral muscles, the load extends to the triceps, and when the back gets it, the biceps train as well. As they form large muscle groups, the biceps and triceps receive a surface load, creating the preconditions for their micro-periodization.

The disadvantages of such training include the fact that they do not offer the necessary specialization.


This is due to the small number of classes, making it difficult for an athlete to allocate time for training a specific muscle group. It has been proven that only when all the athlete’s efforts throughout training are directed towards a group of muscle will he or she respond better and function. This is causally related to the limited capabilities of the human endocrine system. Since the body mainly restores large muscle groups, it is recommended that the shoulders and legs, which represent large and small muscle groups, be trained simultaneously. When preparing your legs with biceps, your strength may be depleted on how the athlete should switch to teaching a small muscle group. If this happens, it is recommended that you postpone your workouts for a day or more.

The training of the back muscles is divided into two parts: the preparation of the long and wide muscles. If you train these muscles at the same time, you cannot wait for the result. The only correct exercise will be the joint training, after which a ground lift is performed – the most difficult type of activity for the shoulders. If you start training with a load on the long muscles, there may not be enough strength on the large muscles, which, due to the quickly tired tires, will receive a large load. It is advisable to set aside a separate day for such a challenging workout.


3 Day Split Workout Plan
3 Day Split Workout Plan

There are several ways to replace this type of Pressure

  • Leaving the load on the shoulders and legs, the athlete in this type of training can combine it with the practice of the back muscles and biceps, chest, and triceps. In other words, to work only with a large muscle group, leaving special isolating exercises for the small muscle groups performed at the end of the training. The advantage of the method is that the main force goes to large muscle groups, allowing the total muscle mass to develop faster and increase in volume. Little attention is paid to the hands, which is undoubtedly a disadvantage of this method.
  • The main emphasis here is on-hand training. During training, the athlete trains the legs and chest, back and shoulders together, leaving one day for the practice of the hands exclusively. As a result of these exercises, the upper body and, consequently, the endocrine system are effectively strengthened. It will be possible to develop and progress using this method much faster. Paying a lot of attention to the hand exercises, they gain a decent muscle mass and allow you to move on to further development. The disadvantage now is that the leg muscles are hardly involved.
  • These are joint exercises for the following muscles: shoulders and chest, legs and biceps, back and triceps. The best result is training in the prone position. The shoulders, however, are sacrificed in this case. If the focus is on the legs, the Biceps are immobilized. As far as the legs and shoulders are concerned, front delta can hinder the athlete’s development on the bench. The pattern is suitable for those who want to strengthen the chest muscles and inflate the legs.


If you systematically use this pattern on three days divided but whose task is to increase muscle mass due to intense physical activity, good results can be achieved quickly. But in order not to lose it later, you must continue intensive training. Otherwise, the body may start to burn muscle fibers.

For even faster and better muscle mass gain, you need to follow a bodybuilder’s diet that aims to create excess calories – the primary sources of anabolism. A rapid build-up of muscle mass needs to have an excess of nutrients that actively participate in the formation of new muscle tissue and regular physical activity. Neither a proper diet nor the intake of vitamins and proteins will lead to the desired result without them.

Successful training depends on a well-organized system of exercises, a correctly selected exercise and rest regime, during which there is a restoration of strength. Therefore, I often recommend to use the necessary tasks for fundamental separation and to isolate exercises later, when the basic ones are not enough to gain muscle mass.

The minimum rest time between sets can be up to one minute. Practices at this rate stimulate muscle tissue hypertrophy well.

You should know that bodybuilding training is bulky and long. On average, they last 40 to 50 minutes, so there is not enough time to rest.

The Standard Approach of a 3 Day Split Workout

Chest and Biceps

  • Bench press – perform 4 sets of 10 repetitions each.
  • Bench press – the same number repetitions
  • Dumbbell Wiring – 15 repetitions and three paths.
  • Biceps lift – like the bench press.
  • Hammers – Repeat 4 times for 12 exercises.

Back and Triceps

  • Belt draw – 12 repetitions in each of the 4 sets.
  • Pull-ups – 3 repetitions to failure, how much force is enough.
  • Shrugs – 12 repetitions in each of the 3 sets.
  • Bench press – approaches 4, repetitions 12.
  • French Recumbent Developed – 15 exercises in each of the 3 Rep.

Legs and shoulders

  • Barbell Squats – perform the exercise 12 times in each of the 4 rep.
  • Leg squats – repeat in each of 3, happen in each of 15.
  • Bench press – 12 repetitions 3 times
  • Chin stem – 3 times in 15 reps.

Alternative Split Workout

Back and Biceps

  • Belt Pull – exercise to  perform 4 times in 12 repetitions.
  • Pull-ups – maximum of 3 times.
  • Shrugs – 3 times in 20 repetitions.
  • Hammers – 5 sets in 12 repetitions.

Chest and Triceps

  • Bench press – 10 repetitions in each of the 4 sets.
  • Bench press – 4 sets of 12 reps.
  • Brother Push-ups – 3 sets of 20 reps.
  • French bench press – 4 sets of 12 repetitions each.

Legs and Chest

  • Barbell Squats – 15 rehearsals, 4 sets.
  • Bench press – 8 repetitions, 4 sets.
  • Bench press – 12 reps, 4 sets.
  • Pullover – 15 exercises in each of the 4 sets.

Back and Shoulders

  • Belt pull – perform 12 exercises in 4 sets.
  • Wide grip pull-ups – 3 Reps.
  • Chin rod
  • Shrugs – 20 exercises in 3 sets.

The Arms

  • Press and biceps elevation – 4 x12
  • Bending the arms – 3 x12
  • Hammers and Bench press – 3 sets of 15 repetitions.

Enjoy Your Workout!


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