Training Plan: Your Comprehensive 3 Day Split Workout Plan

Table of Contents

What Is a 3 Day Split Workout 

A 3 day split is a very popular workout routine for many people who do resistance training. You basically work out 3 times a week in this split, focusing on different muscle groups or exercises each day. 

Benefits of a 3 Day Split Workout

This split is suitable for people into lifting but who are busy with their lives. In addition, it accounts for the entire body and ensures that each muscle group gets sufficient recovery. You may structure the program according to your preference in terms of availability and exercises. 

Best 3 Day Split Workout 

Workout 1: Push 

• Barbell Bench Press: 4 Sets of 10 Reps

• IIncline Barbell Bench Press:: 3 Sets of 10 Reps

• Overhead Press: 3 Sets of 10 Reps

• Cable Crossover: 4 Sets of 12 Reps

• Triceps Extension: 4 Sets of 12 Reps

Workout 2: Pull

• Barbell Deadlift: 3 Sets of 8 Reps

• Bent Over Row: 3 Sets of 10 Reps

• Lat Pulldown: 4 Sets of 10 Reps

• Seated Cable Row: 4 Sets of 10 Reps

• Bicep Curl: 5 Sets of 12 Reps

Workout 3: Legs

• Barbell Back Squat: 3 Sets of 10 Reps

• Leg Press: 4 Sets of 12 Reps

• Leg Extension: 3 Sets of 12 Reps

• Leg Curl:: 3 Sets of 12 Reps

• Hip Abduction: 2 Sets of 12 Reps

• Hip Adduction: 2 Sets of 12 Reps

• Calf Raise: 3 Sets of 15 Reps

The push/pull/legs split is probably the most well-known and used training routine, adored by numerous fitness enthusiasts. Each day includes a combination of compound and isolation movements for strength and hypertrophy. The routine accounts for the entire body with each body part getting 1 week of rest, which ensures recovery. In addition, the sets, reps, and training days can be easily customized to accommodate different fitness levels and demands. 

Recommendations for a 3 Day Split Workout for Beginners

For beginners, you can start by doing 3 whole-body workouts every week. Remember to space out each session and try to use different exercises to prevent overtraining. To progress, you may move on to an upper/lower body approach, with two upper body sessions and one lower body session on the first week and vice versa for the second week. Then, incorporate the push/pull/legs routine to be more systematic and comprehensive with your training. Do what you feel best meets your demands! There is no single way to training. 

You should always start out with a weight that you can handle. If you cannot perform the exercise with proper form and control, do an alternative exercise.

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