Getting Fit With The 3 Day Split Workout

One of the most accessible types of workouts is the three-day split workout that is loved by the fitness freaks out there. It is known as the three-day split workout as it focuses on three different types of groups of your muscles on different days of the week. As it gives ample amount of rest to the muscles of your body, it is loved by the workout maniacs a lot. The three most common types under the three-day split workout are: push, pull and legs.

What Is A 3 Day Split Workout?

Excited to start working out and looking for the most comfortable type to begin with then you must get to know what is a three-day split workout. The ones who work out regularly can understand the pain your muscles have to bear when you stretch. A three-day exercise is a proper well-planned type of workout that includes three splits: push, pull and legs.

The workout helps you focus on each muscle along with enough time for your muscles to relax. You are just required to work out for three days and relax for the rest of the time. The days in which you do not workout can be utilised to take rest and let your muscles absorb the pain and get prepared for the next day.

A Quick Guide To 3 Day Split Workout Routine For Mass

3 day split workout routine for mass

It isn’t as easy to gain size as it sounds. Your body is designed to live, not look like an athlete in Olympia, so putting on and keeping on to muscle mass is a complicated, multi-layered affair that can vary from person to person.

But one thing anyone can do to improve their ability to build mass is to select the right exercises, the kind that breaks down the muscle tissue and causes the hormonal reactions that send the body into anabolic overdrive.

You are only going to lift three days a week. (Yes, only three days a week.) Each workout will take about 60-70 minutes, door to door. Resting long enough to transfer heavyweight, but not long enough to cool down is a good rule. It would help if you used warm-up sets as necessary.

3 day workout split routine for Mass

  • Monday –  Chest, Shoulder and Triceps
  • Tuesday – Break
  • Wednesday – Back & Biceps
  • Thursday – Break
  • Friday – Legs, Calves and Core
  • Saturday & Sunday – Break

Now lets checkout the full workout schedule for Mass:

  1. Chest, Shoulder and Triceps : Bench Press, Incline Dumbbell Press, Cable Crossovers, Overhead Press, Lateral Raises, Skull Crushers and Triceps Rope down.
  2. Back and Biceps : Cable Row, Lat Pull Down, Bent Over Flies, Hyper Extensions, Biceps Barbell Curl and Hammer Curl.
  3. Legs Calves and Core : Squats, Leg Press, Leg Extension, Leg Curl, Standing Calf Raise and Planks & Crunches.

To know full information about Sets and Reps, checkout the image above.  

Apply weight on the job sets for each successive collection. This would be better to break Monday / Wednesday / Friday or Tuesday / Thursday / Saturday. In the end, make sure on non-consecutive days you get three lifts in a week.

A Guide To Help You With 3 Day Split Workout for Cutting

3 day split workout for cutting

The best way to get a proper cut of your muscles is to focus. You do not have to lose focus, and you will surely succeed. All you need to do is to follow a proper routine and the 3-day split workout. If you want an adequately toned up body that is a treat to watch then, you must follow the 3-day split conditioning with cutting and bring out the best shape that shines.

The best thing that you can do is follow a proper set of squats, followed by cardio and then pump up your muscles with pull-ups. This has to be developed for three days with a suitable break in between.

3 days Split workout for cutting

  • Monday : Upper Body
  • Tuesday : Rest
  • Wednesday : Lower Body
  • Thursday : Rest
  • Friday : Full Body
  • Saturday & Sunday : Rest

Now lets checkout the full workout of 3 days Split workout for cutting:

  1. Upper Body : Push ups, Pull ups, Incline Bench Press, Triceps Skull Crusher, Dumbbell Row, Dumbbell Alternating Curl and Military Press
  2. Lower Body : Body weight Squats, Body weight Lunges, Squats, Dead lift and Leg Press.
  3. Full Body : Squats, Dumbbell Incline Press, Barbell Row, Dumbbell Lateral Raise, Barbell curl and Barbell Overhead Extension.

To know full information about Sets and Reps, checkout the image above.

Make it a point to work out rigorously on your workout days and let your body relax for the rest of the days. This will help you stay in the best shape and will also not let your muscles become loose even if you miss out your working schedules in between.

Checkout our article on: Body beast schedule

Looking For 3 Day Split Workout For Beginners?

3 day workout split for beginners

If you are a newbie and are looking for the best 3-day split workout for beginners, then you must understand the concept behind the exercise.

Why only three days?

It is because your muscles get stiff and your body needs relaxation. Thus this workout helps you get proper rest after you have done exercise so that you do not feel exhausted or tired.

Being a beginner, you need to go slow and be patient. All you need to do is to have focus and understand the fact that it will take time, but you will get excellent results once you follow it correctly.

For this exercise, your concentration will not be on the weight you lift, but on your technique. Get the method correct in this workout and after 8-10 weeks, move on to a more advanced exercise.

Every Monday the exercise hits the chest/shoulders, every Wednesday the biceps/triceps and on Friday the legs/back/Abs will be carried out with two exercises following every workout.

Checkout the full body workout schedule for men.

What Is A Women’s 3 Day Split Workout Routine

Yes!! It is one of the safest workouts that even females enjoy. If you think that being a female you should refrain yourself from the 3-day split workout, then this is a complete myth. Just feel free and let your body enjoy the workout sessions. Exercising is meant to give you a relaxed mind, and you can follow it as you want without any hassles.

Every Monday the exercise hits the chest/Back, every Wednesday the Hamstrings/Quades/Calves and on Friday the Deltoids/Biceps/Triceps. Tuesday, Thursday, Saturday and Sunday is the rest day.

Monday : Chest & Back

Bench Press312,10,8
Incline Bench Press312,10,8
Decline Bench Press212,8
Front Pull downs312,10,8
Stiff Arms Pulldown212,8
Behind-Neck Pulldowns312,10,8
Low Pulley Row212,8
t-bar row212,8

Wednesday : Hamstrings, Quads, Calves

Leg Curls212,8
Leg Extensions212,8
Donkey Calf Raises315,20
Standing Calf Raises215,20

Friday : Deltoids, Biceps, Triceps

Lateral Raises312,8
Upright Row212,8
Behind the Nech Military Press312,10,8
Barbell Curl312,10,8
Incline Curl212,8
Concentration Curl212,8
Tricep Dips212,8
Overhead Tricep Extension212,8

One thing you need to keep in mind is that for women, the workout sessions are kept small and simple. As it is women have a lot of work to do all day long, so for them, the workouts are kept simple. As their body becomes used to it, the intensity of the exercise can be increased.

A Glimpse On The 3-Day Workout Split  For Weight Loss

Tired of carrying extra weight on your muscles and wanting to get rid of it without doing a lot of exercises then you must follow the 3-day split workout for weight loss. This is an easy way of getting rid of those extra kilos that you have gained during the winter season.

Do not forget to include push, pulls and legs with a good cardio set to complete your schedule.

The more you work out, the more you will lose, and your muscles will adjust accordingly.

A nonlinear programming approach lets you do multiple full-body workouts every week. Day 1 is a moderate volume and intensity session intended to provide a basis for the following exercises. 

On Day 2, for the third workout, you’ll turn up the intensity to create power and give your body prime. Day 3 is a high-volume training session intended to cause severe hypertrophy.

Since it’s so hard, you’re going to do it on your last weekday of training, giving your fried muscles the full time to heal and build up.

You can follow this program for 3 day workout split weight loss.


This was all about the 3-day split workout. We hope that now you must be clear with what is a 3-day split workout and must be all geared up to get going with the same. The mindset has to be clear and focused only then you can achieve the results you thought off while giving a kick start to your routine.

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