Amazing 3 Day Split Workout(Complete Routine 2020)

Hey Guys, Are you a working professional or student or don’t have much time to spend in the gym.

So what should you do? Do you think that ” No, I can’t achieve my desired physique.? “

But Don’t Panic a 3 day workout split will help you achieve your desire body even if you are super busy.

So in this article, I am going to cover what is a 3-day split workout, its benefits, and workout routine.

So without wasting any time, let’s get started.

What is 3 Day Split Workout

3 day split workout

As a name suggest, 3 days split is a workout plan in which you will train your body 3 times a week.

Most of the bodybuilder who has a busy schedule but still able to maintain their desire physique, most of the people follow this routine.

In this workout plan, you will target different muscle groups in each session, and work them out in a separate way.

This routine is excellent for beginners because it allows plenty of time to recover for the various muscle group.

A 3 day split workout is best for beginners because it is easy to organize due to its simplicity.

Benefits of 3 Day Workout Split

Both effectiveness and convenience is the perfect combination of sustainable fitness success. Here I am giving you some benefits of this routine.

  • You will get extra resting days that will help you to increase cardio in your routine.
  • Each Muscle group will get more time to recover, so no risk of injury.
  • Your overall muscle endurance will increase because your blood will flow from one body to another.
  • You can add Compound Exercises that will help you to burn fat or build muscle.

Types of 3 Day Split Workout

Look at the famous and effective workout split that most of the people will follow around the world in the gym

  • Classic 3 Day Bodybuilding Split
  • Upper Lower Split
  • Push-Pull Leg
  • Full-Body Workouts

So let’s discuss it one by one according to your lifting experience.

Classic 3 Day Bodybuilding Split

3 day routine is one of the popular workout split; in this routine, you will target your muscle group once in a week.

Beginners Bodybuilding Split

This is the example of how you could adjust your workout weeks with 3 day Split workout.

Schedule

  • Monday: Chest Triceps & Shoulder
  • Tuesday: Rest Day
  • Wednesday: Back & Biceps
  • Thursday: Rest Day
  • Friday: Leg & Abs
  • Saturday: Rest
  • Sunday: Rest

Let’s discuss more in-depth about this routine, and you will know which exercise you will perform and how many sets and reps you will do on the targeted muscle group.

It is always recommended to you please warm up properly before starting any workout. Here look at the Warm-up video.

Chest Triceps & Shoulder

  • Bench Press(Dumbell or Barbell) – 4 sets (8-10 reps)
  • Incline Press(Barbell or Dumbell) -3 sets (8-10 reps)
  • Cable Crossover – 3 sets (10-12 reps)
  • Dumbell Shoulder Press – 4 sets (6-8 reps)
  • Side Lateral Raise – 3 sets (12-15 reps)
  • SkullCrusher – 3 sets ( 8-10 reps)
  • Triceps Pushdown – 4 sets (8-10 reps)

Back & Biceps

  • Pendlay Row – 3 sets (8-10 reps)
  • Wide Group Lat PullDown – 3 sets (10-12 reps)
  • Seated Cable Row – 3 sets (8-10 reps)
  • Hyperextension – 3 sets (10-12 reps)
  • Barbell Curl – 3 sets (8-10 reps)
  • Concentration Curl – 3 sets (8-10 reps)

Legs & Abs

  • Squats – 3 sets (6-8 reps)
  • Leg Press – 3 sets ( 10-12 reps)
  • Leg Curl – 3 sets ( 10 -12 reps)
  • Leg Extension – 3 sets ( 10-12 reps)
  • Seated Calf Raise – 3 sets ( 10-12 reps)
  • Plank – 3 sets ( 30 seconds)
  • Crunches – 3 sets (20-25 reps)

Intermediates Bodybuilding Split

Schedule

  • Monday: Chest & Biceps
  • Tuesday: Rest
  • Wednesday: Legs & Shoulder
  • Thursday: Rest
  • Friday: Back & Triceps
  • Saturday: Rest
  • Sunday: Rest

Below is the sample workout you can follow.

Chest & Biceps

  • Incline Bench Press – 3 sets (8-10 reps)
  • Flat Bench Press – 3 sets (6-8 reps)
  • Decline Bench Press – 3 sets (8-10 reps)
  • Pec Dec Fly – 3 sets (10-12 reps)
  • Barbell Curl – 4 sets (8-10 reps)
  • Concentration Curl – 3 sets( 10-12 reps)
  • Hammer Curl – 3 sets( 8-10 reps)

Legs & Shoulder

  • Barbell Squats -5 sets (6-8 reps)
  • Leg Press – 3 sets (10-12 reps)
  • Stiff Leg Deadlift – 4 sets (8-10 reps)
  • Leg Extension – 3 sets (12-15 reps)
  • Standing Calf Raise – 3 sets (20 reps)
  • Barbell Overhead Press – 4 sets (6-8 reps)
  • Front Dumbell Raise – 3 sets (10-12 reps)
  • Side Lateral Raise – 3 sets (10-12 reps)
  • Shrugs(Heavy) – 4 sets (10-12 reps)

Back & Triceps

  • Chinup – 4 sets (8-10 reps)
  • Lat Pulldown – 4 sets (8-10 reps)
  • Dumbell Rows – 4 sets (8-10 reps)
  • T-Bar Rows – 4 sets (8-10 reps)
  • Skull Crusher – 4 sets (8-10 reps)
  • Rope Push Down – 3 sets( 10-12 reps)
  • Single Arm Extension -3 sets(10-12 reps)

Advance Bodybuilding Split

  • Monday – Chest, Triceps, Abs
  • Tuesday – Off
  • Wednesday – Back, Biceps, Traps
  • Thursday – Off
  • Friday – Legs, Shoulders, Abs
  • Saturday – Off
  • Sunday – Off

Here is the Sample workout for advance lifters

Chest, Triceps & Abs

  • Barbell Bench Press – 4 Goal (30 reps)
  • Incline Bench Press – 5 sets Goal (30 reps)
  • Close Grip Bench Press – 4 sets Goal (36 reps)
  • Triceps Extension – 3 sets Goal (30 reps)
  • Rope Crunches – 3 sets Goal (45 reps)
  • Plank – 3 sets ( 90 seconds)

Back, Biceps & Traps

  • Deadlift – 4 sets Goal(20 reps)
  • Barbell Bend Over Row – 4 sets Goal(24 reps)
  • Lat Pull Down – 4 sets Goal(24 reps)
  • Machine Preacher Curl – 4 sets Goal(30 reps)
  • Face Pull – 4 sets Goal(40 reps)
  • Rack Pull – 4 sets Goal(40 reps)

Leg, Shoulder & Abs

  • Squats – 4 sets Goal (20 reps)
  • Hack Squat – 4 sets Goal (24 reps)
  • Leg Curl – 3 sets Goal (30 reps)
  • Military Press – 4 sets Goal (20 reps)
  • Side Lateral Raise – 4 sets Goal (30 reps)
  • Reverse Fly – 4 sets Goal (30 reps)
  • Reverse Crunches – 3 sets Goal (60 reps)
  • Weighted Crunches – 3 sets Goal (60 reps)

Also Read: Dorian Yates Workout Routine

Vidyut Jamwal Workout Routine

Push Pull Legs

Push/Pull/Legs one of the extremely effective ways to train. If you are a beginner, intermediate, or advance Push/Pull/Legs is for you.

3 day Split Workout

Here is the Introduction of how Push Pull Legs work.

  • In Push Day, you will train all your Upper Body pushing muscles like chest, triceps, and shoulder.
  • In Pull Day, you will perform all exercises in which you will need to pull the weights, such as your Back and Biceps.
  • On Leg Workout, you will train your completed lower body.

Push-Pull Leg split can easily be adjusted by a variety of ways to fit your schedule best.

Here is the Example of the schedule I am sharing with you

Schedule

  • Monday: Push
  • Tuesday: Rest
  • Wednesday: Pull
  • Thursday: Rest
  • Friday: Leg
  • Saturday: Rest
  • Sunday: Rest

Also Read: Science Based Push Pull Leg Workout Routine

Let’s Discuss some workout routine of PPL according to your lifting experience

Beginners Push/Pull/Leg

Here is the sample workout you can follow 3 day split Workout(Push/Pull/Leg) for beginners.

Push Workout

  • Barbell Bench Press – 3 sets (6-8 reps)
  • Incline Dumbell Press – 3 sets( 8-10 reps)
  • Standing Overhead Press – 3 sets(8-10 reps)
  • Side Dumbell Lateral Raise – 3 sets(12-15 reps)
  • Triceps Rope Extension – 3 sets(12-15 reps)
  • Overhead Triceps Extension -3 sets(12-15 reps)

Pull Workout

  • Bend Over Rows – 4 sets (8-10 reps)
  • Pull Up – 4 sets (8-10 reps)
  • Face Pull – 3 sets(10-12 reps)
  • Shrugs – 3 sets (10-12)
  • Dumbell Barbell Curl – 3 sets (8-10 reps)
  • Concentraion Curl – 3 sets(12-15 reps)

Leg Workout

  • Squats – 4 sets (8-10 reps)
  • Leg Press – 3 sets(10-12 reps)
  • Leg Extension – 3 sets(10-12 reps)
  • Leg Curl – 3 sets(10-12 reps)
  • Calf Raise – 4 sets (15-20 reps)

For Intermediates Push/Pull/Leg

Push Workout

  • Barbell Bench Press – 3 sets(6-8 reps)
  • Incline Bench Press – 3 sets(6-8 reps)
  • Decline Bench Press – 3 sets(6-8 reps)
  • Shoulder Press – 3 sets (6-8 reps)
  • Close Grip Bench Press – 3 sets(6-8 reps)
  • Skull Crusher – 3 sets(6-8 reps)
  • Dumbell Bend Over Row – 3 sets(6-8 reps)
  • Leg Raise – 3 sets (20 reps)

Pull Workout

  • Deadlift(Sumo or Conventional) -3 sets (6-8 reps)
  • Pull Up – 3 sets (8-10 reps)
  • Cable Row – 3 sets (10-12 reps)
  • Rack Pull – 3 sets (8-10 reps)
  • Barbell Curl – 3 sets (6-8 reps)
  • Preacher Curl – 3 sets(10-12 reps)

Leg Workout

  • Squats – 3 sets (8-10 reps)
  • Leg Press – 3 sets (10-12 reps)
  • Leg Extension – 3 sets (12-15 reps)
  • Leg Curl – 3 sets (12-15 reps)
  • Seated Calf Raise – 3 sets (20 reps)

For Advance Push/Pull/Leg

Push Workout

  • Barbell Bench Press – 4 sets (8-10 reps)
  • Incline Press – 4 sets (8-10 reps)
  • Cable Cross Over – 3 sets (12-15 reps)
  • Dumbell Shoulder Press – 4 sets (8-10 reps)
  • Side Lateral raise – 3 sets (10-12 reps)
  • Dips – 3 sets AMAP(As Many Rep as Possible)

Pull Workout

  • Bend Over Row – 4 sets (6-8 reps)
  • Pull Up – 4 sets AMAP(As Many Rep as Possible)
  • Wide grip PullDown – 3 sets (10-12 reps)
  • Shrugs – 3 sets (10-12 reps)
  • Concentration Curl – 3 sets (12-15 reps)
  • Preacher Curl – 3 sets (8-10 reps)

Leg Workout

  • Deadlift – 4 sets (8-10 reps)
  • Lunges – 3 sets (10-12 reps)
  • Leg Extension – 3 sets (12-15 reps)
  • Leg Curl – 3 sets (10-12 reps)
  • Calf Raise – 3 sets AMAP(As Many Rep as Possible)

Upper Lower Split

Upper Lower is one the great way to train muscle 3 times a week. It is different from all other workouts.

3 day workout split

The upper workout includes all the upper body movements, and the lower body involves all the lower body movements.

It will divide your muscle group into two sessions, and still, you will get full benefits of this routine. Check out the sample routine.

On Week 1

  • Monday: Upper
  • Tuesday: Rest day
  • Wednesday: Lower
  • Thursday: Rest day
  • Friday: Upper
  • Saturday: Rest day
  • Sunday: Rest day

Week 2

  • Monday: Lower
  • Tuesday: Rest day
  • Wednesday: Upper
  • Thursday: Rest day
  • Friday: Lower
  • Saturday: Rest day
  • Sunday: Rest day

Beginners Upper Lower

Upper Body

  • Flat Bench Dumbell Press – 3 sets (8-10 reps)
  • Wide Grip Latpull Down – 3 sets (10-12 reps)
  • Bend Over Row – 3 sets (8-10 reps)
  • Dumbell Shoulder Press – 3 sets (8-10 reps)
  • Side Lateral Raise – 3 sets(10-12 reps)
  • EZ- Bar Curl – 3 sets(8-10 reps)
  • Hammer Curl – 3 sets (10-12 reps)
  • Skull Crusher – 3 sets (8-10 reps)
  • Triceps Extension – 3 sets (8-10 reps)

Lower Body

  • Squats – 3 sets (8-10 reps)
  • Leg Press – 3 sets (10-12 reps)
  • Leg Extension – 3 sets (10-12 reps)
  • Seated Leg Curl – 3 sets (10-12 reps)
  • Calf Raise – 3 sets (15-20 reps)

Intermediates Upper Lower

Upper Body

  • Barbell Bench Press – 4 sets (8-10 reps)
  • Incline Dumbell Press – 4 sets (8-10 reps)
  • Decline Bench Press – 4 sets (8-10 reps)
  • Overhead Press – 3 sets (8-10 reps)
  • Lat PullDown – 4 sets (8-10 reps)
  • Dumbell Row – 4 sets (8-10 reps)
  • Shrugs – 3 sets (10-12 reps)

Lower Body

  • Squats or Deadlift – 3 sets (8-10 reps)
  • Goblet Squats – 3 sets (8-10 reps)
  • Good Morning – 3 sets (10-12 reps)
  • Leg Extension – 3 sets (10-12 reps)
  • Standing Calf Raise – 3 sets (15-20 reps)

Advance Upper Lower

Upper Body

  • Bench Press – 4 sets (6-8 reps)
  • Incline Bench Press – 4 sets (8-10 reps)
  • Barbell Overhead Press – 4 sets (8-10 reps)
  • Weighted Pullup – 4 sets (8-10 reps)
  • Rack Pull – 4 sets (8-10 reps)
  • Dumbell Row – 4 sets (8-10 reps)
  • Close Grip Row – AMAP(As Many Rep as Possible)

Lower Body

  • Squats – 4 sets (8-10 reps)
  • Goblet Squats – 4 sets (10-12 reps)
  • Leg Press – 4 sets (8-10 reps)
  • Stiff Leg Deadlift – 3 sets (10-12 reps)
  • Leg Curl – 3 sets AMAP(As Many Rep as Possible)
  • Leg Extension – 3 sets AMAP(As Many Rep as Possible)
  • Standing Calf Raise – 3 sets AMAP(As Many Rep as Possible)

Full Body Workouts

As a name suggests in Full Body Workouts, you will train your whole body in every session.

3 day workout split

Some research proves that athletes gain muscle quickly when training a given muscle group at a higher frequency.

Even though we are training full body every session still, we have 3 different workout sessions.

This Workout can be treated as one of the best 3 days split workout routine.

A full body sample workout Schedule could look like this.

Schedule

  • Monday: Full Body 1
  • Tuesday: Rest
  • Wednesday: Full Body 2
  • Thursday: Rest
  • Friday: Full Body 3
  • Saturday: Rest
  • Sunday: Rest

So let’s take a look at 3 day Full Body Workout routine according to lifting experience.

Beginners Full Body Workout

Full Body 1

  • Bench Press – 4 sets (8-10 reps)
  • Lat Pulldown – 3 sets (8-10 reps)
  • Dumbell Press – 4 sets (8-10 reps)
  • Squats – 4 sets (8-10 reps)
  • Barbell Curl – 4 sets(8-10 reps)
  • Triceps Rope Pushdown – 4 sets (10-12 reps)

Full Body 2

  • Leg Press – 4 sets(8-10 reps)
  • Incline Dumbell Press – 4 sets (8-10 reps)
  • Deadlift – 4 sets (8-10 reps)
  • Bend Over Row – 4 sets (8-10 reps)
  • Preacher Curls – 3 sets (10-12 reps)
  • Triceps Dumbell Extension – 3 set (8-10 reps)

Full Body 3

  • Cable Cross Over – 3 sets (10-12 reps)
  • Deadlift – 3 sets (8-10 reps)
  • Close Grip Pulldown – 3 sets (10-12 reps)
  • Lunges – 3 sets (12 reps)
  • Skull Crusher – 3 sets (10-12 reps)
  • Hammer Curl – 3 sets (12-15 reps)

Intermediate Full Body Workout

Full Body 1

  • Squats – 5 sets 5 reps
  • Bench Press – 4 sets (8-10 reps)
  • Bend Over Rows – 4 sets (8-10 reps)
  • Overhead Press – 4 sets (8-10 reps)
  • Lunges – 4 sets (8-10 reps)
  • Barbell Curl – 4 sets (8-10 reps)
  • Skull Crusher – 4 sets (10-12 reps)
  • Calf Raise – 3 sets 20 reps

Full Body Workout 2

  • Bench Press- 4 sets (6-8 reps)
  • Pec Deck Fly – 3 sets(10-12 reps)
  • Leg Extension – 3 sets(10-12 reps)
  • Leg Curl -3 sets (10-12 reps)
  • Wide Grip Pull Up – 4 sets (8-10 reps)
  • Dumbell Hammer Curl – 3 sets (10-12 reps)
  • Rope Extension – 3 sets (8-10 reps)

Full Body Workout 3

  • Deadlift – 4 sets (8-10 reps)
  • Incline Bench Press – 4 sets (8-10 reps)
  • Lat PullDown – 4 sets (8-10 reps)
  • Lateral Raise – 4 sets (10-12 reps)
  • EZ Bar Curl – 4 sets (10-12 reps)
  • Leg Press – 4 sets (12-15 reps)
  • Skull Crusher – 3 sets (8-10 reps)
  • Shrugs – 4 sets (10-12 reps)

Advance Full Body Workout

Full Body Workout 1

  • Squats – 3 sets (6-10 reps)
  • Leg Curl – 3 sets (10-15 reps)
  • Bench Press – 3 sets (8-10 reps)
  • Pull Up – 3 sets (10-12 reps)
  • Upright Row – 3 sets (10-12 reps)
  • Barbell Curl – 2 sets (10-12 reps)
  • Skull Crusher – 2 sets (6-10 reps)
  • Shrugs – 2 sets (10-15 reps)
  • Weighted Crunches – 3 sets (15-20 reps)

Full Body Workout 2

  • Deadlift – 4 sets(5-8 reps)
  • Leg Extension – 3 sets (10-12 reps)
  • Dumbell Bench Press – 3 sets (10-12 reps)
  • Cable Triceps Extension – 3 sets (6-12 reps)
  • Concentration Curl – 2 sets(12-15 reps)
  • Seated Calf Raise – 2 sets (15-20 reps)
  • Shoulder Press – 3 sets (8-10 reps)
  • Hanging Leg raise – 2 sets (15-20 reps)

Full Body Workout 3

  • Barbell Row – 3 sets (6-8 reps)
  • Leg Press – 3 sets (12-15 reps)
  • Romanian Deadlift – 2 sets (10-12 reps)
  • Incline Dumbell Bench Press – 3 sets (8-10 reps)
  • Close Grip Bench Press – 3 sets (10-12 reps)
  • Side Lateral Raise – 2 sets (12-15 reps)
  • Drag Curl – 2 sets (10-12 reps)
  • Rack Pull – 2 sets (10-12 reps)
  • Abs Roller – 2 sets (15-20 reps)

FAQ

  1. Is 3 days workout is enough?

    It depends on your training experience; if you are a beginner, then 3 day split workout is enough. If you train 4 or 5 days, then there is a chance of overtraining and only increase the risk of injury.

  2. Are 3 day split is good for mass?

    If you are a busy person and don’t have much time to spend in the gym, then yes 3 day split workout is right for you, and you can gain strength and muscle in a short amount of time.

  3. Can i do 3 day bodyweight split?

    Why not? Some times if you have no time for the gym or your gym closed. Then go for a bodyweight split. Even if you are a beginner, then you can follow bodyweight splits.
    You can gain strength and muscle if you are a newbie. You can substitute weighted squats with bodyweight squats and push up with bench press.

  4. When perform Cardio in 3 day workout split?

    Well, first, ask your self did you recover from your last workout. Because if you are a beginner, then recovery is essential.
    If you want to perform cardio, then 10 to 15 minutes before a workout is good enough at starting. But if you’re going to burn more calories, then perform cardio on rest days because it will burn more calories.

  5. 3 day split workout for beginners?

    If you are a beginner, then you should focus on proper form and avoid injuries.
    When you learn proper form, then without any doubt 3 day workout split is excellent for you.

  6. Can I do a 3-day split workout twice a week?

    If you are a beginner, then NO, because you can not recover if you train twice.
    But if you are an experienced lifter, then you can perform two times a week, with daybreak between Workout A & Workout B.

Final Note!

Even if you are super busy, We all want to be active and healthy. Any workout you are performing in the gym will be beneficial for your body.

Going to the gym is beneficial for you, that’s why I shared a 3 day split workout for you. I hope these exercises will help you to keep healthy and active.

I am going to share with you some points which you have to keep in mind before following a 3 day lifting.

  • Learn Proper Form: If you are a beginner, try to learn proper form first, don’t go with heavy otherwise, you will injure yourself. Don’t feel ashamed while lifting light weights. Everyone was there at some point in time.
  • Keep Your Calories on Track: Always eat clean food. It will help you to achieve your desired physique. Hit your macros every day because without eating clean, you can’t reach your desired body.
  • Put Intensity on your workout: You can not see the proper result if you will not put Intensity on your routine. Progressive overload is an essential part of the exercise.
  • Set Realistic Goal: Make sure to be honest about how much your body can take and how much you can push it. Don’t lift with your ego, lift to become a better athlete and to be in better shape! 

I hope this article will be helpful to you to understand what is a 3 day split workout and how it will help you to achieve the desired physique.

If still you have any question, suggestion or like my work please comment

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