Workout 3 Day Split: The Ultimate Guide

If you’re someone who’s short on time but still wants to get a solid workout in, then a 3 day split workout might be perfect for you.  A 3 day split workout can be a great option for those looking to focus on different muscle groups each day and see significant results. By incorporating effective exercises and listening to your body, a 3 day split workout can help you reach your fitness goals. In this article, we will explore what a 3 day split workout is, how to structure it for maximum results, and some effective exercises you can incorporate into your routine.

What is a 3 Day Split Workout?

A 3 day split workout is a training routine that involves dividing your workout into three separate workouts targeting different muscle groups. The three workouts are spread out over three days with a rest day in between each workout day. This allows your muscles to recover and grow while still getting a good workout in.

How to Structure a 3 Day Split Workout

To structure a 3 day split workout, you need to decide which muscle groups you want to focus on for each day. Here is an example of how you can structure your workouts:

Day 1: Chest, Triceps, and Shoulders

Day 1 of a 3 day split workout typically targets the chest, triceps, and shoulders. Here are some exercises that can be incorporated into this workout:

Chest

• Bench press: This exercise targets the chest, shoulders, and triceps. It can be performed with a barbell or dumbbells.
• Chest fly: This exercise targets the chest and can be performed with dumbbells or a cable machine.
• Push-ups: This bodyweight exercise targets the chest, shoulders, and triceps.

Triceps

• Triceps dips: This exercise targets the triceps and can be performed on parallel bars or a bench.
• Triceps pushdown: This exercise targets the triceps and can be performed with a cable machine.
• Overhead triceps extension: This exercise targets the triceps and can be performed with a dumbbell or cable machine.

Shoulders

• Shoulder press: This exercise targets the shoulders and can be performed with dumbbells or a barbell.
• Lateral raises: This exercise targets the shoulders and can be performed with dumbbells or a cable machine.
• Front raises: This exercise targets the front of the shoulders and can be performed with dumbbells.

It’s important to vary the sets and reps for each exercise and adjust the weight as needed. Always focus on proper form and technique, and listen to your body to prevent injury. Rest for 60-90 seconds between each set and 2-3 minutes between each exercise.

Day 2: Back and Biceps

Day 2 of a 3 day split workout typically targets the back and biceps. Here are some exercises that can be incorporated into this workout:

Back

• Deadlift: This exercise targets the back, glutes, and hamstrings. It can be performed with a barbell or dumbbells.
• Pull-ups: This bodyweight exercise targets the back, biceps, and shoulders.
• Rows: This exercise targets the back and can be performed with dumbbells or a cable machine.

Biceps

• Bicep curls: This exercise targets the biceps and can be performed with dumbbells or a barbell.
• Hammer curls: This exercise targets the biceps and forearms and can be performed with dumbbells.
• Preacher curls: This exercise targets the biceps and can be performed with dumbbells or a preacher curl machine.

It’s important to vary the sets and reps for each exercise and adjust the weight as needed. Always focus on proper form and technique, and listen to your body to prevent injury. Rest for 60-90 seconds between each set and 2-3 minutes between each exercise.

Day 3: Legs and Abs

Day 3 of a 3 day split workout typically targets the legs and abs. Here are some exercises that can be incorporated into this workout:

Legs

• Squats: This exercise targets the legs, glutes, and core. It can be performed with a barbell or dumbbells.
• Lunges: This exercise targets the legs and glutes and can be performed with dumbbells.
• Leg press: This exercise targets the legs and can be performed with a leg press machine.

Abs

• Plank: This exercise targets the core and can be performed on forearms or hands.
• Sit-ups: This exercise targets the rectus abdominis and can be performed with or without weights.
• Russian twists: This exercise targets the obliques and can be performed with a weight or without.

It’s important to vary the sets and reps for each exercise and adjust the weight as needed. Always focus on proper form and technique, and listen to your body to prevent injury. Rest for 60-90 seconds between each set and 2-3 minutes between each exercise.

In addition to these exercises, it’s important to incorporate cardio into your routine to improve overall fitness and burn calories. Consider adding in some running, cycling, or other cardiovascular exercises on days when you’re not doing strength training.

Benefits of a 3 Day Split Workout

A 3 day split workout offers several benefits, including:

• It allows for proper recovery time for each muscle group.
• It helps prevent overtraining and injury.
• It allows you to focus on specific muscle groups each day.
• It helps keep your workouts fresh and interesting.

Effective Exercises to Incorporate into Your 3 Day Split Workout

To get the most out of your 3 day split workout, it’s important to incorporate effective exercises that target specific muscle groups. Here are some examples:

Chest

• Bench Press
• Incline Bench Press
• Dumbbell Flys
• Cable Crossovers

Triceps

• Close Grip Bench Press
• Overhead Dumbbell Extension
• Tricep Pushdowns
• Dips

Shoulders

• Seated Dumbbell Press
• Arnold Press
• Lateral Raises
• Rear Delt Flys

Back

• Deadlifts
• Pull-Ups
• Bent-Over Rows
• Lat Pulldowns

Biceps

• Hammer Curls
• Barbell Curls
• Preacher Curls
• Concentration Curls

Legs

• Squats
• Leg Press
• Lunges
• Leg Extensions
• Leg Curls

Abs

• Crunches
• Planks
• Russian Twists
• Hanging Leg Raises

Conclusion

A 3 day split workout can be an effective way to target different muscle groups and make progress in your fitness journey. With proper planning, technique, and consistency, you can see significant results and achieve your fitness goals. Remember to listen to your body, adjust your workouts as needed, and always incorporate proper warm-ups and cool-downs.