{"id":4621,"date":"2024-03-27T19:15:00","date_gmt":"2024-03-28T03:15:00","guid":{"rendered":"https:\/\/www.endomondo.com\/?post_type=informational_posts&p=4621"},"modified":"2024-04-23T20:36:12","modified_gmt":"2024-04-24T04:36:12","slug":"3-day-workout-split","status":"publish","type":"informational_posts","link":"https:\/\/www.endomondo.com\/workouts\/3-day-workout-split","title":{"rendered":"3-Day Workout Split: The Ultimate Guide In 2024"},"content":{"rendered":"\n
Some people think that working out every day is necessary to lose weight or gain strength, but that is not entirely true. Our bodies need rest days to decrease the chances of overtraining<\/a>[1]<\/sup> which can take weeks or months to recover from. The 3-day workout split has just three days of intense training per week designed for beginner, intermediate, and advanced trainees. <\/p>\n\n\n\n With a well-curated resistance training program, you can achieve muscle hypertrophy and lose fat without spending all your free time in the gym. We have a few examples of 3-day workout splits that target all major muscle groups and you can begin today.<\/p>\n\n\n\n Best Three-Day Workout Split<\/strong><\/p>\n\n\n\n The key to consistency is to have a plan that you can stick to. Here is a plan sample you should try in 2024. <\/p>\n\n\n\n PPL is a classic way of splitting up your body into different muscle groups. Upper body muscles are split into two main movements (push and pull). Then, the lower body muscles are all targeted in the same workout.<\/p>\n\n\n\n The three-day Push Split is an effective training routine on pushing exercises for the upper body. This split targets the chest<\/a>, shoulders<\/a>, and triceps<\/a>, promoting growth, strength, and definition. <\/p>\n\n\n\n Grouping these movements, allows for optimal recovery while still providing a challenging workout. Additionally, it enhances upper body symmetry and balance, making it a well-rounded approach to building a strong, aesthetically pleasing physique.<\/p>\n\n\n\n A 3-day pull split is a highly effective workout routine targeting the muscles in pulling movements. This split targets the back, biceps, and rear shoulders. It promotes balanced muscle development, improved posture, and enhanced upper body strength. <\/p>\n\n\n\n It allows for adequate recovery between sessions and can be tailored to individual goals. This makes it a versatile choice for building a well-rounded physique and optimizing overall upper-body performance.<\/p>\n\n\n\n The 3-day legs split is a strategic training approach that concentrates exclusively on lower body workouts for three days a week. This routine offers several benefits, including increased leg strength, enhanced muscle definition, and improved overall lower body function. With ample recovery time between workouts, the risk of overtraining and injury is decreased. <\/p>\n\n\n\n The legs split also helps to balance your physique; this provides a strong foundation for functional movements and boosts metabolism by targeting some of the body’s largest muscle groups.<\/p>\n\n\n\n The upper-lower split is planned out in two-week periods. Week one will have two upper-body workout days and one lower-body workout day. Then week two will have two lower body days and one upper body day. <\/p>\n\n\n\n Ideally, you\u2019ll have two routines for each upper and lower, and you cycle through all of them evenly. Then by the end of four weeks, you will have done each specific workout three times total.<\/p>\n\n\n\n On this day, you target your chest, shoulders, and triceps. By doing the exercises below you stimulate growth and strength in your upper body. This day promotes balanced upper body development, enhances functional strength, and helps improve posture.<\/p>\n\n\n\n Lower body workouts concentrate on your legs and glutes. Squats and deadlifts are essential exercises for building lower body strength and stability. <\/p>\n\n\n\n These exercises not only increase muscle mass in your legs, but they also help boost overall metabolism. This allows you to burn more calories due to the larger muscle groups engaged.<\/p>\n\n\n\n The day is dedicated to your back and biceps. Pull-ups, rows, and bicep curls are key exercises in this routine. This day ensures a well-rounded upper body development by strengthening your back, enhancing grip strength, and sculpting your biceps.<\/p>\n\n\n\n Lower body day two continues to work on your legs, concentrating on different muscle groups. Exercises like leg presses and calf raises provide variety and help prevent overuse injuries. This day further develops leg strength, promotes muscle balance, and supports functional movements like walking, running, and climbing stairs.<\/p>\n\n\n\n In a three-day workout split full body, you are targeting multiple muscle groups each time you go to the gym. Therefore, you have to concentrate on compound movements to get the most bang for your buck. Even though you are hitting multiple specific muscle groups each session, they should not be trained to fatigue.<\/p>\n\n\n\n This combination targets multiple muscle groups simultaneously. Barbell squats engage your lower body, building strong legs, while barbell flat bench presses strengthen the chest and triceps. <\/p>\n\n\n\n Lat pulldowns and cable horizontal rows work on the back, enhancing upper body strength and posture. The inclusion of dumbbell single-leg romanian deadlifts and push-ups adds balance and core engagement to the workout, promoting functional strength.<\/p>\n\n\n\n Day 2 is for the lower body and upper body. Walking lunges challenge the legs, particularly the quads, and glutes, while incline dumbbell bench presses target the upper chest and shoulders. <\/p>\n\n\n\n Pull-ups and barbell deadlifts contribute to a powerful back and overall upper body strength. The decline barbell bench press further engages the chest, and the barbell bent over rows enhances back development. This balanced approach promotes growth and improved strength in both upper and lower body muscle groups.<\/p>\n\n\n\n This well-rounded day ensures comprehensive muscle engagement and a full-body workout. The leg press machine primarily works the quads, hamstrings, and glutes, allowing for intense lower body development. While step-ups with dumbbells enhance lower body functionality and coordination.<\/p>\n\n\n\n In contrast, dumbbell overhead presses target the shoulders and triceps, and dumbbell single-arm rows promote upper back strength and balance. The dumbbell flat bench presses engage the chest and triceps, and the upper back is strengthened with dumbbell shrugs.<\/p>\n\n\n\n Since none of these split workouts specifically include core, here is a list of core exercises for you to work into any day you choose. <\/p>\n\n\n\n Your core is a muscle group that is often overlooked or under-trained. It is important to incorporate and doesn\u2019t have to take very long. Try to do 5-10 minutes of core in at least two workout sessions per week. <\/p>\n\n\n\n You can pick from any of the following:<\/p>\n\n\n\n These workout programs should take about one hour per session totaling only 3-4 hours per week! Whether your goals are weight loss or muscle growth, you should start to see changes in your body in about 6 weeks<\/a>[2]<\/sup> if you\u2019re consistent.<\/p>\n\n\n\n\n
Three-Day Workout Split<\/strong><\/h2>\n\n\n\n
Push\/Pull\/Legs (PPL) Split<\/strong><\/h3>\n\n\n\n
Day One: Push<\/strong><\/h4>\n\n\n\n
Exercise<\/strong> – Compound Lifts<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Barbell bench press<\/td> 3 x 8 to 12 <\/td><\/tr> Incline dumbbell press<\/td> 3 x 8 to 12 <\/td><\/tr> Dumbbell overhead press<\/td> 3 x 8 to 12 <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Exercise<\/strong> – Isolation Exercises<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Machine chest fly<\/td> 3 x 10 to 12 <\/td><\/tr> Cable lateral raise<\/td> 3 x 12 to 15 <\/td><\/tr> Dumbbell front raise<\/td> 3 x 12 to 15 <\/td><\/tr> Cable triceps extension<\/td> 3 x 10 to 12 <\/td><\/tr> Dumbbell overhead triceps extension<\/td> 3 x 10 to 12 <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day Two: Pull<\/strong><\/strong><\/h4>\n\n\n\n
Exercise – Compound Lifts<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Lat pulldown<\/td> 3 to 4 x 8 to 12 <\/td><\/tr> Horizontal cable row<\/td> 3 to 4 x 8 to 12 <\/td><\/tr> Pull ups (can be assisted)<\/td> 3 to 4 x 8 to 12 <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Exercise – Isolation Exercises<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Straight arm lat pulldown<\/td> 3 x 10 to 15<\/td><\/tr> Dumbbell bicep curls<\/td> 3 to 4 x 8 to 12 <\/td><\/tr> Bent over dumbbell fly<\/td> 3 to 4 x 10 to 15<\/td><\/tr> Hammer curls<\/td> 3 to 4 x 10 to 12<\/td><\/tr> Dumbbell shrugs<\/td> 3 to 4 x 12 to 15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day Three: Legs<\/strong><\/strong><\/h4>\n\n\n\n
Exercise – Compound Lifts<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Barbell squats<\/td> 3 to 4 x 8 to 10<\/td><\/tr> Barbell deadlifts<\/td> 3 to 4 x 6 to 8<\/td><\/tr> Dumbbell split squats<\/td> 3 to 4 x 10 to 12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Exercise – Isolation Exercises<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Leg extension machine<\/td> 3 to 4 x 10 to 12<\/td><\/tr> Hamstring curl machine<\/td> 3 to 4 x 10 to 12<\/td><\/tr> Calf raises<\/td> 3 to 4 x 12 to 15<\/td><\/tr> Hip thrust machine <\/td> 3 to 4 x 8 to 12 <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Upper\/Lower <\/strong>Split<\/strong><\/h3>\n\n\n\n
Upper One<\/strong><\/strong><\/h4>\n\n\n\n
Exercise<\/strong> – Compound<\/strong> Lifts<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Barbell flat press<\/td> 3 to 4 x 8 to 12 <\/td><\/tr> Horizontal cable row<\/td> 3 x 10 to 12<\/td><\/tr> Decline barbell press<\/td> 3 to 4 x 8 to 12 <\/td><\/tr> Lat pulldown<\/td> 3 x 10 to 12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Exercise<\/strong> – Isolation <\/strong>Exercises<\/td> Sets x Reps<\/strong><\/td><\/tr> Dumbbell bicep curls<\/td> 3 x 10 to 12<\/td><\/tr> Cable tricep extensions<\/td> 3 x 10 to 12<\/td><\/tr> Dumbbell lateral raise<\/td> 3 x 12 to 15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Lower One<\/strong><\/strong><\/strong><\/h4>\n\n\n\n
Exercise – Compound Lifts<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Barbell squats<\/td> 3 to 4 x 8 to 12 <\/td><\/tr> Step-ups with dumbbells or body weight<\/td> 3 to 4 x 10 to 12<\/td><\/tr> Dumbbell stiff leg deadlifts<\/td> 3 to 4 x 8 to 12 <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Exercise – Isolation<\/strong> Exercises<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Leg extension machine<\/td> 3 to 4 x 10 to 12<\/td><\/tr> Glute bridges<\/td> 3 to 4 x 12 to 15<\/td><\/tr> Calf raises<\/td> 3 to 4 x 12 to 15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Upper Two<\/strong><\/strong><\/strong><\/h4>\n\n\n\n
Exercise – Compound Lifts<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Barbell overhead press<\/td> 3 x 8 to 12 <\/td><\/tr> Barbell bent over row<\/td> 3 x 8 to 12 <\/td><\/tr> Incline dumbbell press <\/td> 3 x 8 to 12 <\/td><\/tr> Single arm dumbbell row<\/td> 3 x 10 to 12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Exercise – Isolation<\/strong> Exercises<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Hammer curls<\/td> 3 x 10 to 12<\/td><\/tr> Overhead tricep extensions<\/td> 3 x 10 to 12<\/td><\/tr> Dumbbell front raise<\/td> 3 x 10 to 12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Lower Two<\/strong><\/h4>\n\n\n\n
Exercise – Compound Lifts<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Barbell deadlift<\/td> 3 x 6 to 8 <\/td><\/tr> Leg press machine<\/td> 3 x 8 to 10 <\/td><\/tr> Dumbbell split squats<\/td> 3 x 10 to 12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Exercise – Isolation Exercises<\/strong><\/td> Sets x Reps<\/strong><\/td><\/tr> Hamstring curl machine<\/td> 3 x 10 to 12<\/td><\/tr> Good mornings<\/td> 3 x 8 to 10<\/td><\/tr> Calf raises<\/td> 3 x 12 to 15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Full-Body Split<\/strong><\/h3>\n\n\n\n
Day One: <\/strong><\/h4>\n\n\n\n
Exercise<\/strong> <\/td> Sets x Reps<\/strong><\/td><\/tr> Barbell squats<\/td> 3 to 4 x 8 to 10 <\/td><\/tr> Barbell flat bench press<\/td> 3 to 4 x 8 to 10 <\/td><\/tr> Lat pulldown <\/td> 3 to 4 x 8 to 10 <\/td><\/tr> Dumbbell single-leg Romanian deadlift<\/td> 3 x 10 to 12<\/td><\/tr> Push-ups<\/td> 3 x 12 to 15<\/td><\/tr> Cable horizontal row<\/td> 3 x 8 to 10 <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day Two<\/strong><\/h4>\n\n\n\n
Exercise<\/strong> <\/td> Sets x Reps<\/strong><\/td><\/tr> Walking lunges<\/td> 3 to 4 x 12 to 15<\/td><\/tr> Incline dumbbell bench press<\/td> 3 to 4 x 8 to 12 <\/td><\/tr> Pull-ups (Can be assisted)<\/td> 3 to 4 x 6 to 8 <\/td><\/tr> Barbell deadlift<\/td> 3 to 4 x 6 to 8 <\/td><\/tr> Decline barbell bench press<\/td> 3 to 4 x 8 to 10 <\/td><\/tr> Barbell bent over row<\/td> 3 to 4 x 8 to 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day Three<\/strong><\/h4>\n\n\n\n
Exercise<\/strong> <\/td> Sets x Reps<\/strong><\/td><\/tr> Leg press machine<\/td> 3 to 4 x 8 to 10<\/td><\/tr> Dumbbell overhead press<\/td> 3 to 4 x 8 to 10<\/td><\/tr> Dumbbell single-arm row<\/td> 3 to 4 x 8 to 10<\/td><\/tr> Step-ups with dumbbells<\/td> 3 to 4 x 10 to 12<\/td><\/tr> Dumbbell flat bench press<\/td> 3 to 4 x 8 to 10<\/td><\/tr> Dumbbell shrugs<\/td> 3 to 4 x 10 to 12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Core <\/strong><\/h3>\n\n\n\n
Exercise<\/strong> <\/td> Sets x Reps<\/strong><\/td><\/tr> Planks<\/td> 3 x 30 to 60 seconds<\/td><\/tr> Side planks<\/td> 3 x 20 to 40 seconds (Each side)<\/td><\/tr> Russian twists<\/td> 3 x 12 to 20 twists (Each side)<\/td><\/tr> Dead bugs<\/td> 3 x 10 to 15 (Each side)<\/td><\/tr> Cable crunches<\/td> 3 x 12 to 15 <\/td><\/tr> Mountain climbers<\/td> 3 x 20 to 30 seconds (Fast-paced)<\/td><\/tr> Weighted sit-ups (Moderate weight)<\/td> 3 x 10 to 15 <\/td><\/tr> Hanging leg raises<\/td> 3 x 10 to 15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n