3 days split workout

Although working out every day may activate your body’s energy levels, it might not be the best idea among all. This is why many people have started shifting their focus to a 3-day split workout which not only convenient but also easy on your health. This type of workout gives you more resting days so that you can return charged, and with a passion to the gym. 

Before you start with these workouts listed below, make sure you do a complete warm-up to avoid any chances of injury and accidents. You can also do the no equipment 3 day split workout routine at home, so don’t miss out on this one! 

Also read: 30-minute total core workout at home

Full body 3 day split workout

Woman doing plank

For all the bodybuilders who’ve been in business for years, this one’s for you! Since this is a full-body exercise schedule that includes heavy workouts, it is a 3-day split workout for beginners. 

Full body A 

  • Flat Barbell Bench Press/Barbell Floor Press: 5 sets of 3-6 reps
  • Dumbbell Split Squats/Barbell Lunges: 3 sets of 8-15 reps
  • Cable/Horizontal Rows: 3 sets of 8-12 reps
  • Good Mornings/Hyperextensions: 3 sets of 8-12 reps

Full body B 

  • Barbell Back Squats/Deadlifts: 5 sets of 3-6 reps
  • Barbell/Dumbbell Military Press: 3 sets of 8-12 reps
  • Cable Pull throughs/Reverse Hyper Extensions: 3 sets of 8-12 reps
  • (Weighted) Pull-ups/Lat Pulldowns: 3 sets of 8-12 reps

Full body C

  • Barbell/Dumbbell Bent-Over Rows: 5 sets of 4-6 reps
  • Barbell Front Squats: 3 sets of 8-15 reps
  • Barbell/Dumbbell Incline Bench Press: 3 sets of 8-12 reps
  • Barbell Stiff-Legged Deadlifts/Dumbbell Romanian Deadlift: 3 sets of 8-15 reps

This is how your 3 day split workout schedule should look like:

Mon: Full body A

Tue: GPP/HIIT Cardio/Off

Wed: Full body B

Thu: GPP/HIIT Cardio/Off

Fri: Full body C

Sat: GPP/HIIT Cardio/Off

Sun: REST/Recovery

Leg/Push/Pull 3 day split workout

Leg push pull 3 days split workout

Since this exercise includes easy workouts, it is highly recommended for beginners. Make sure that you take a minimum of 3-4 minutes of rest before switching to the other exercises. For anyone who wants to follow a 3-day split workout at home, this is perfect. 


  • Barbell Front Squats/Barbell Lunges: 4 sets of 4-6 reps
  • Romanian Deadlifts/Barbell Good Mornings: 3 sets of 6-10 reps
  • Barbell Standing Calf Raises: 3 sets of 6-10 reps
  • Weighted Crunches/Weighed Hanging Leg Raises: 3 sets of 8-15 reps


  • Dumbbell Flat Bench Press/Barbell Incline Bench Press: 4 sets of 4-6 reps
  • DB Seated Shoulder Press/Barbell Push Press: 3 sets of 6-10 reps
  • Barbell Lying Triceps Extensions or Barbell Close-Grip Bench Press: 3 sets of 6-10 reps


  • Deadlifts/Snatch Grip Deadlifts: 4 sets of 4-6 reps
  • Pull-ups/Cable Rows: 3 sets of 6-10 reps
  • Dumbbell Seated Bicep Curls/Barbell Preacher Curls: 3 sets of 8-12 reps

This is how your 3 day split workout schedule should look like: 

Mon: Legs

Tue: GPP/HIIT Cardio/Off

Wed: Push

Thu: GPP/HIIT Cardio/Off

Fri: Pull

Sat: GPP/HIIT Cardio/Off

Sun: REST/Recovery

Upper/Lower 3 day split workout

Upper/Lower 3 days split workout

The upper and lower body workout is an amazing way to transform yourself in the most convenient manner possible. The routine is also very flexible that helps you to practice this workout easily without much hesitation. Although this is a 2day workout it can be considered as a 3day workout split because it keeps altering the sessions every now and then. Here’s the routine that you must follow in order to do this workout properly:

Week 1: Upper/Lower/Upper
Week 2: Lower/Upper/Lower
… and so on. So your bi-weekly schedule could look like this:

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

Here’s how to do the workout. Make sure you do it as instructed to you otherwise it can become a problem.


  • Bench Press – 3 Sets (8-12 reps)
  • Barbell Bent Over Row – 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)
  • Biceps Barbell Curls – 3 Sets (8-12 reps)
  • Hammer Curls – 3 Sets (8-12 reps)
  • Triceps Dumbbell Extension – 3 Sets (8-12 reps)
  • Triceps Rope Press down – 3 Sets (8-12 reps)


  • Squat Barbell – 3 Sets (8-12 reps)
  • Leg Press – 3 Sets (8-12 reps)
  • Leg Extension – 3 Sets (8-12 reps)
  • Seating Leg Curl – 3 Sets (8-12 reps)
  • Standed Calf Raises – 3 Sets (8-12 reps)

3 day split workout for building lean muscle and strength

Strong man lifting dumbbell

If you are looking to build your muscles this one is going to work wonders for you. This one can be practiced 3 times a week without failure after which the results will be worth cherishing for a life time. You must remember to follow the instructions as given so that you can build the best body ever.

Day 1: Chest/Biceps/Shoulders

  1. Bench Press 3 x 8-12 reps
  2. Incline Dumbbell Press 3 x 8 – 12 reps
  3. Dumbbell Shoulder Press 3 x 8 – 12 reps
  4. Dumbbell Front Raise 3 x 8 – 12 reps
  5. Chest Dip 3 x maximum rep count
  6. Dumbbell Lateral Raise 3 x 8 – 12 reps
  7. Cable Push-Down 3 x 8 – 12 reps

Day 2-  Back/Biceps/Abs

  1. Deadlift 3 x 4 – 8 reps
  2. Pull-Ups 3 x max
  3. Barbell Bent-Over Row 3 x 8 – 12 rep
  4. Dumbbell Curl 3 x 8 – 12 reps
  5. Hammer Curl  3 x 8 – 12 reps
  6. Crunches x 3

Day 3-  Legs/Abs

  1. Squat 3 x 8 – 12 reps
  2. Lever Leg Extensions 3 x 12 – 15 reps
  3. Lever Leg Curls 3 x 12 – 15 reps
  4. Standing Calf Raises 3 x 10-15 rep
  5. Crunches x 3

Pay attention to the way you work out. Make sure that you do the reps properly in order for it to make a difference in your body and fitness routine. Once you’ve done make sure to take a sufficient amount of rest. If you feel tired remember to wait for some time and sweat out properly. If you do this right, you will achieve your desired goal in no time!

Top 3 muscle building routines – which one is the best?

When you start going to the gym, there is a big decision you have to make: choosing what workout split (or training split) you’re going to use.

As with everything else in life, there isn’t one best workout split for everyone. However, certain muscle-building splits have their advantages. For example, we know that training a muscle at least twice a week is superior to once a week.

Therefore, the common bro split is inferior to other higher muscle training frequency workout splits. Training splits like the full-body workout splits, upper-lower split, and the push-pull legs workout split train each muscle twice a week, unlike the bro split that does not.

This kind of 3 day split bodyweight workout not only helps better optimize protein synthesis but also enables you to get more quality sets done. It is a result of your workout volume being spread out over multiple workouts.

But, which of these splits should you choose to be your ultimate mass workout plan? In short, it depends on your training experience.

For instance, the best workout split for beginners looking to put on mass is likely a 3 day full-body workout split. The reason is that you can train the compound lifts frequently and master them very quickly, and most importantly, without causing too much muscle damage.

Furthermore, as you gain experience and need more volume to progress, you can switch to a 4 day workout split. For example, the upper/lower split. It will help spread out your volume better throughout the week. After more progress, you could switch to a 5 day workout split or a 6 day workout split.

However, it’s important to keep in mind that workout volume and consistency are the more important factors. Therefore, choose the workout split that you enjoy the most!

Frequently asked questions about 3 day split workout

What should my bulldozer workout training routine look like?

Follow this routine mentioned below and you can’t go wrong with it.

1. day – BackBicepsForearmsTraps and Abs
2. day – OFF
3. day – ChestShoulders and Triceps
4. day – OFF
5. day – QuadsHamstringsCalves and Abs
6. day – OFF
7. day – OFF

Is a 3 day split workout better than the 4 day split? Why?

Yes, they are surely better than the four day split workout plan. One can personalize their three day split workout at home without any discomfort which makes it even better. 

Another reason could be because it’s so convenient. You do not have to worry about hitting the gym 4 days a week which obviously happens in a 4-day split. Thus, the bodybuilder is happy to return to their workout schedule after a good day of rest. Thus, a 3 day split workout for beginners is also highly recommended. 

Do famous people do 3 day split workouts?

Yes. Many professionals, weight builders and powerlifters practice the 3 day split workout. However, this is best as 3 day split workout routine for beginners does not provide any heavy exercises and most of them are easy to perform. It is the convenience, comfort and process o customization that renders most professionals to stay glued to this workout. 

Is 3 day split workout routine for mass harmful?

No. The 3 day split workout routine for mass is not harmful at all. 

How can I replace my squats?

You can use rest-leg presses to replace the squats. However, since its such an important part of your muscle-building exercise, we recommend you not to remove it from the list and keep working on it whole-heartedly.

How can I add cardio to my work out?

On off days, when you do not have to do the 3day work out split, you can practice your cardio. However, if your priority is to build muscles then it is advisable for you to abstain from cardio since energy building is necessary for you. But if you want, you can also practice cardio after several hours of your work out session so as to get a boost of energy back in your body to perform cardio exercises. Never do the cardio work out when you are tired.

The bottom line 

The 3day split workout is highly recommended to everyone who wants to enjoy their rest days properly. Without much hassle, you can also try out the 3 day split full body workout routine for mass that is going to benefit you a lot, this plan works for beginners or intermediate, male or female. 

In conclusion, the 3 day split workout is a must-try for all beginners, gym lovers and trainers. If you are waiting to try this, do not forget to do it at the earliest. It works magic! 

Also read: 10 ways how to get rid of muscle pain


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