14 October 2020

3 Day Split Workout: The Ultimate Guide

We all have different reasons for working out. Could be you want to manage your weight, enhance your sleep quality or simply transform your physique for that extra jot of confidence. Well, how do you best achieve your laid out goals? Enter the 3-day split workout schedule.

Different workout programs will achieve different results in varying timeframes. Split workouts are popular because they are quite flexible and easy to integrate into our daily schedule --some of the required features of a quality fitness program

Today, we will learn about a 3 day split ultimate workout guide to sustainable body fitness. Before we go into specific schedules, let's first understand what a 3 day split workout is.

What a 3 Day Split Workout

A 3 day split workout is a fitness training schedule that allows you to work out your body's specific muscles on three different days of the week. In other words, you workout thrice a week while allowing for the muscles to recover for 7 days before working them out again.

The advantage of a 3-day split workout is that it allows for plenty of rest time in between workouts. It is especially great for beginners since they need time to grow into the fitness program. Split workout can involve upper body muscles on one day of the week and the lower body muscles on an alternating day. 

The best 3 day workout split allows you to target and workout certain muscle groups to maximize the strength gain. Here are some of the best 3-day workout split fitness programs you can choose from.

The Best 3 Day workout split

These are some of the most widely practiced 3-day split workouts by athletes around the globe. 

  • Classic 3-day bodybuilder beginner split workout.
  • Push, Pull, Legs split workout.
  • Upper, Lower workout split.
  • Full body workout split.

Our choice for the best 3-day workout split is the classic split. This workout is scheduled as follows.

Day 1: Triceps, Shoulder and Chest workout

Day 2: Back and biceps

Day 3: Legs.

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The 3-day sessions are arranged alternatingly in a week so that there are at least 48 hours in between the sessions. A typical week of the classic bodybuilder split workout would look like this;

1. Sunday (Rest)

2. Monday (Triceps, chest and shoulder)

  • Cable crossover (3 sets of 6-12 reps each)
  • Inclined dumbbell (3 sets of 6-12 reps each)
  • Bench press (3 sets of 6-8 reps each)
  • Skull crushers (3sets of 6-12 reps each)
  • Standing overhead press (3sets of 6-12 reps each)
  • Triceps rope pushdown (3sets of 6-12 reps each)
  • Lateral raises (3sets of 6-12 reps each)

3. Tuesday (Rest)

4. Wednesday (Back and biceps(3 sets of 8-12 reps each)).

  • Bent over fly dumbbell
  • Lateral pulldown
  • Hummer curls
  • Back hyperextension 
  • Bicep barbell curls
  • Seated cable row

5. Thursday (Rest)

6. Friday (Legs 3 sets each)

  • Crunch(15 to 20 reps)
  • Plank(30 to 60 seconds)
  • Squat barbell(8 to 12 reps)
  • Leg curl(8 to 12 reps)
  • Leg extension(8 to 12 reps)
  • Leg raises(8 to 12 reps)
  • Standing calf raises(8 to 12 reps)

7. Saturday (Rest)

The 3-day split workout is an easy and convenient way of achieving your fitness goals. This classic split workout training program is an ideal option for beginners and regular lifters.

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