3 Day Split Workout Example 1. Did you know that the pull-up (a predominantly “pull” movement) activates both your chest and shoulders (the major “push” muscles) to a considerable degree? Split training is very manageable. Needless to say, the routine listed below, is designed to work on each of these lifts. I’ve had a number of requests for an abbreviated 3-day version of the Targeted Hypertrophy Training (THT) 5-day routine (a 5-day split). It can work for most goals (building muscle, increasing strength, etc.) “Push” is divided into chest, shoulders, and triceps, and “Pull” into back and biceps. If you are a beginner with no weight lifting experience do not follow workout plans for advanced bodybuilders. With 3-day PPL, you train the muscles used in pushing and pulling, and your legs muscles, on three different days. On Day 2, you'll crank up the intensity to build strength and prime your body for the third workout. For most beginners (and even seasoned athletes), I suggest training for 45–90 mins, three times a week. For most beginners (and even seasoned athletes), I suggest training for 45–90 mins, three times a week. A 3 day split workout is a training routine that divides the exercises into three training days per week. This 3-day workout routine is designed for beginners who want to gain more confidence in the weights room. At home 3 day split workout routine for seasoned trainers. Each workout should take you about 60-70 minutes, door to door. Here look at the Warm-up video. However, hitting the gym three times a week isn’t exactly a workout routine. Want to check out even more exercises perfectly suited to do in the comfort of your own home? This program calls for you to work out 3 times a week. Required fields are marked *. Olympic Muscle is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Push Day: A day to train the muscles used in pushing: chest, triceps, and shoulders. The push pull legs (PPL) split is one of the most popular and effective training methodologies that fall under the 3x/week frequency. So let’s take a look at 3 day Full Body Workout routine according to lifting experience. Your email address will not be published. That stuff looks fancy, but it is not supported by science. But Don’t Panic a 3 day workout split will help you achieve your desire body even if you are super busy. Some research proves that athletes gain muscle quickly when training a given muscle group at a higher frequency. Anything less is insufficient, and anything more (such as 5 days a week, or 6 days a week) usually results in over-training, unless you know what you’re doing. 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 a common training methodology that involves breaking up your workouts by body part or muscle group. This is in contrast to full-body workouts, which involve training the entire body once, twice, or even three 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. The first question you need to ask is “how much time can I invest in the gym?” The answer will dictate the structure of half your plan. That is all you will need to make gains when beginning a weight training program. When you learn proper form, then without any doubt 3 day workout split is excellent for you. However, gyms have been recently shutting down over the COVID-19 pandemic, so many gym athletes are choosing to bring their gym home. If you are a beginner, then NO, because you can not recover if you train twice. With the 3 day full body workout routine, you work each muscle group 3 times per week. 3 split workouts actually work amazingly well! Especially when it is combined with the secrets included in the WLC System. Some people are able to recover so quickly that they could train push and pull on two consecutive days. Instead of training upper body twice a week, we train it once and do a full body workout on the third day. When perform Cardio in 3 day workout split? In this article, we tackle the first category. Forget what anyone else has told you. usually results in over-training, unless you know what you’re doing. In other words, how can we subdivide “upper body” or “lower body” so that we have three general groups? Going to the gym is beneficial for you, that’s why I shared a 3 day split workout for you. Well, first, ask your self did you recover from your last workout. On Leg Workout, you will train your completed lower body. Leg Day: A day to train all the leg muscles. You might have observed this fact during your early days of working out or after taking a long break from the gym. As a name suggest, 3 days split is a workout plan in which you will train your body 3 times a week. 3-Day Full-Body Workout Routine The provided workout routine below is designed to be a full-body routine for three days a week. Working out three days per week is by far the most popular way to workout. The Advantages Of Training 3 Days A Week 1 – Greater Frequency. For example, I personally train Friday, Sunday, and Tuesday. If you train 4 or 5 days, then there is a chance of overtraining and only increase the risk of injury. 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. So without wasting any time, let’s get started. He is a full time pre-medical student majoring in computer science and chemistry. In my opinion, this is the optimal 3-day split for building the most amount of muscle in the least amount of time. This training split is a 3 day split, so, obviously, you will be training for just 3 days each week. This variation of the 3-day split builds on PPL by splitting the muscles further. Training is only beneficial if you can recover from it, which is why if you're struggling to balance life and training, you can easily get good results by training three days a week for 45 minutes. Best Supplements to Get Ripped in 4 Weeks | Scientifically Proven, 5-Day Workout Routine to Get Ripped | Complete Guide, Seated Cable Rows or Bent over Barbell Row. Click here to download those full workouts for free. Even though we are training full body every session still, we have 3 different workout sessions. 3 day split programs tend to work multiple muscle groups each training session, making them an efficient training option. 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), Dumbell Barbell Curl – 3 sets (8-10 reps), Close Grip Bench Press – 3 sets(6-8 reps), Deadlift(Sumo or Conventional) -3 sets (6-8 reps), Dumbell Shoulder Press – 4 sets (8-10 reps), Dips – 3 sets AMAP(As Many Rep as Possible), Pull Up – 4 sets AMAP(As Many Rep as Possible), Calf Raise – 3 sets AMAP(As Many Rep as Possible), Flat Bench Dumbell Press – 3 sets (8-10 reps), Wide Grip Latpull Down – 3 sets (10-12 reps), Dumbell Shoulder Press – 3 sets (8-10 reps), Incline Dumbell Press – 4 sets (8-10 reps), Standing Calf Raise – 3 sets (15-20 reps), Barbell Overhead Press – 4 sets (8-10 reps), Close Grip Row – AMAP(As Many Rep as Possible), 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), Triceps Rope Pushdown – 4 sets (10-12 reps), Triceps Dumbell Extension – 3 set (8-10 reps), Close Grip Pulldown – 3 sets (10-12 reps), Dumbell Hammer Curl – 3 sets (10-12 reps), Dumbell Bench Press – 3 sets (10-12 reps), Cable Triceps Extension – 3 sets (6-12 reps), Incline Dumbell Bench Press – 3 sets (8-10 reps), Close Grip Bench Press – 3 sets (10-12 reps). Why? That stuff looks fancy, but it is not supported by science. With a 3-day full body powerlifting workout routine, you work each muscle group three times a week. Not really. So, it’s a good idea to schedule “upper” and “lower” as close together as possible and “full body” as far from them as possible: The Most Important Fitness Habits for Building Muscle, Organic Whey Protein Powder (Orgain Organic). Push-Pull Leg split can easily be adjusted by a variety of ways to fit your schedule best. Without one, you’ll feel lost and unmotivated. Building muscle and getting in shape is not as hard as you think! The difficulty level is one point higher than PPL and ULU as this split requires that your entire body has recovered by the last workout. If I’m not lifting consistently, my chest is always sore the day after a back day. . A split workout routine targets one or two specific muscle groups on different days. You will only be lifting three days per week. What is Zero figure for women & why its unhealthy for you? This allows you to … Since these workouts are full body workouts, it is best to have a rest day in between your work out days. But if you’re going to burn more calories, then perform cardio on rest days because it will burn more calories. Stop reading and start building muscle! Plus, the best way to get stronger is to focus on compound movements, making the PPL split great for both developing strength and building muscle. The most straightforward way to divide upper body is into groups of muscles that are used in pulling and pushing. All else being equal, the more you can disperse your training volume over a greater number of sessions, the better you're likely to do. The training 3-day (mon/wed/fri) split Powerlifting Routine. If you’re training using PPL, you should do it as effectively as possible. 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. Both effectiveness and convenience is the perfect combination of sustainable fitness success. Even if you are super busy, We all want to be active and healthy. Sounds like bro science, but I find that doing so prevents plateaus. For instance, some prefer to split their workouts into two groups—”upper body” and “lower body”—and train each group once a week. Adam is the founder and main contributor for Olympic Muscle. The advantage of full-body training is that it is more functional. When you reach the target number of reps for each specific set, add 5 pounds to the bar for that set only the next time you perform this lift. Here I am giving you some benefits of this routine. As a name suggest, 3 days split is a workout plan in which you will train your body 3 times a week. A 3 day a week workout plan is perfect – everyone can find an hour every couple of days. Simply put, you dedicate one day for pulling movements, one day for pushing movements, and one for legs. If you need help, check out this article. If the main reason you work out is to achieve muscle gain, you choice should be 3-, 4-, or 5- day split workout plans. Save my name, email, and website in this browser for the next time I comment. Wednesday – Day 2; Thursday – Off; Friday – Day 3; Saturday – Off; Sunday – Off; The actual days you train do not matter, the time off does. Compound movements are exercises that target many muscle groups at the same time (such as the bench press, squat, dead lift, etc.). Yoga is an ancient way of exercise, It’s a holistic practice for all ages. Then go for a bodyweight split. If you want to perform cardio, then 10 to 15 minutes before a workout is good enough at starting. I need 60 mins just to train the legs. Do you think that ” No, I can’t achieve my desired physique.? The equipment used in these 3 day workout routines are pretty standard. Push Pull Legs (PPL) Chest + Tris / Back + Bies / Legs + Shoulders Once again, this routine is ideal for beginners and intermediate gym goers. Facebook Twitter Reddit WhatsApp Share via Email. Third, this is a 3-day full-body workout routine designed to stimulate muscle hypertrophy. Can I do a 3-day split workout twice a week? PPL = Compound-exercise focused = more strength. In this workout plan, you will target different muscle groups in each session, and work them out in a separate way. Cool? When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. I am going to share with you some points which you have to keep in mind before following a 3 day lifting. As a rule of thumb, compound exercises are used for developing strength, while isolation exercises are used for obtaining a proportioned physique. Because the muscles used in pushing and pulling are much more interconnected than with the muscles of the legs, the best order is Push-Legs-Pull (or the reverse). The ULU split is similar to PPL. Home > Workouts > Try This 3 Day Toning Workout Routine. For a beginner, there is no need for more than three sessions a week. Some may find that training “push” and “pull” muscles once a week (each) yields better results than training “upper” twice a week with less volume. In Pull Day, you will perform all exercises in which you will need to pull the weights, such as your Back and Biceps. To ensure that you are going to be guided throughout the routine, we provided a YouTube workout tutorial per exercise below. Anyone who is serious about building muscle. Muscle is built through the application of one simple concept—. If you are a beginner, then you should focus on proper form and avoid injuries. and experience levels (beginner, intermediate, and advanced). Next up is the 4 day workout split. It’s merely a training frequency. The 3 day workout routine for beginners consists of chest, triceps, back, biceps, forearms, shoulders, legs and abs training. This Workout can be treated as one of the best 3 days split workout routine. First, its takes a long time to train every muscle group. “Pull” and “Push” are combined into “Upper Body” and trained twice a week. If you want to build muscle, you need a solid plan. At the very least, you have something to switch to if you stop seeing results with PPL. If you came up with upper body/lower body, you are correct! This is a collection of some of the most popular 3 day training programs available on Lift Vault. If given a try, I will personally guarantee you will not be disappointing. Recovery is number 1 priority, so don’t try to make this a 6 day routine or never take days off. (Most will do this on Monday/Wednesday/Friday and then have the weekend off). Many weightlifters prefer split training to full-body workouts for three reasons: Here are four routines that fall under the 3 day/week training frequency, as well as the 3-day full-body workout. However, three full body workouts a week is hard to pull off. Let’s leave lower body alone and look at the upper body. Although many routines have workout days of Monday, Wednesday and Friday, really any other three nonconsecutive days can be used. You don’t want to train all three groups on three consecutive days as that would lead to 4 consecutive rest days. When I first got into training, the 3 day workout split using the full body routine was my go to program. And using basic exercise progressions we give you just that. Below is the sample workout you can follow. This routine is excellent for beginners because it allows plenty of time to recover for the various muscle group. In this article, I will present two alternative 3 – day split workout plans for lean muscle building: exact exercises, sets, reps, resting times and video instructions. Here is the sample workout you can follow 3 day split Workout(Push/Pull/Leg) for beginners. Even if you train with light intensity, you still need 36–48 hours to recover from each workout. So, the answer is, muscles that “push,” “pull,” or are in the “legs”. It’s always a good idea to periodically (every two to three months) switch up your routines in order to “shock” your body. Used over a 4-week period, this routine will slingshot you to a master of resistance training. With that being said, it’s the most effective workout on this list (if you can pull it off). This would be a 2-day upper-lower split. In Push Day, you will train all your Upper Body pushing muscles like chest, triceps, and shoulder. I hope these exercises will help you to keep healthy and active. Pull Day: A day to train the muscles that activate when performing a pulling motion. Keep rests to under 2 minutes. Essentially, it’s the idea that muscle is built by forcing it to adapt to a tension that it hasn’t previously experienced. This is the most difficult workout in this article, yet it seems to be a very popular for beginners. Instead, you should follow this schedule: The exact days of the week are arbitrary, but it would be a good idea to make day 1 Monday so that you can rest over the weekend. The majority of exercises can be completed with a barbell and dumbbells. Train on three non consecutive days with two days … For the most part, it consists of compound exercises. You will be working from a lighter weight to a heavier weight with each subsequent set. You need to make the three 45-minute workouts count. Now, try to come up with the next less generalized way of splitting the body. Forget what anyone else has told you. The key to make this work is to be highly efficient with your time in the gym. 3 Day Split Workout Routine Do all sets in the order they are listed. In other words, in order to build muscle, you must try your absolute best to periodically lift heavier and heavier weights. It is always recommended to you please warm up properly before starting any workout. More specifically, we discuss everything you need to know about constructing and implementing one of my favorite workout routines—the 3-day split. So what should you do? This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. Build more muscle size in less time with these 3 efficient, full body workouts to maximize muscle mass, size and strength. It is different from all other workouts. Day 3 is a high-volume workout designed to induce serious hypertrophy. It will divide your muscle group into two sessions, and still, you will get full benefits of this routine. Any workout you are performing in the gym will be beneficial for your body. Split training is a weightlifting protocol that dates back to the golden era of bodybuilding. Even if you are a beginner, then you can follow bodyweight splits. If you’re short on time but still want to stimulate MAXIMUM muscle growth, this workout is for YOU!. Split training allows you to target individual muscle groups, which can result in a more symmetrical look. In this article, we tackle the first category. Why 3 – day split workout plan? Split training provides optimal recovery. Here is the Example of the schedule I am sharing with you, Also Read: Science Based Push Pull Leg Workout Routine, Let’s Discuss some workout routine of PPL according to your lifting experience. 3 Day Split Workout Examples. Accelerate your gains in less time with this heavy, full-body workout routine. However, the version I present is the one I’ve observed to be most efficient. 3 Day Powerbuilding Workout Routine Push/Pull/Legs one of the extremely effective ways to train. Here’s what it looks like. This includes all the muscles in your back, your biceps, and your rear delts. Muscle is built through the application of one simple concept—progressive tension overload. So in this article, I am going to cover what is a 3-day split workout, its benefits, and workout routine. You can expect every regular gym to have the required equipment to perform your workout routine effectively. The ULF split is just like the ULU split, but with a slight twist. Best Squat Rack with Pull Up Bars | Full Guide + Reviews! The difficulty level is one point higher than PPL and ULU as this split requires that your entire body has recovered by the last workout. It’s not meant to help you prepare for a Spartan race, give you the conditioning of a UFC fighter, or turn you into a serious contender for the title of World’s Strongest Man. PPL is probably one of the most effective splits for beginners as it allows for optimal recovery and incorporates compound movements. Calories Burned: Between 98 and 136 Welcome to The Daily Weight loss Routine - Day 3! A 3 day split workout is best for beginners because it is easy to organize due to its simplicity. So let’s discuss it one by one according to your lifting experience. Triceps are trained on chest day, biceps on back day, and shoulders on leg day. Hey Guys, Are you a working professional or student or don’t have much time to spend in the gym.