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3-Day Split Workout: The Ultimate Guide

What Is a 3-Day Split Workout?

A 3-day split workout divides your weekly training into 3 sessions, each targeting different muscle groups. Typically, these workouts isolate muscle groups, allowing them to rest and recover between sessions. This plan is excellent for building strength, muscle mass, and endurance, all without the burnout of more frequent workout regimens.

Here’s an example of a 3-day split plan with the Push, Pull, Legs routine, using Dumbbells.

Monday: Push (Chest, Shoulders, Triceps)

ExerciseMuscle Group
Dumbbell Incline Bench PressChest - Upper chest
Dumbbell Chest FlyChest - Mid chest
Dumbbell Shoulder PressShoulders - Front delt
Dumbbell Lateral RaiseShoulders - Side delt
Dumbbell Tricep ExtensionTriceps

Wedneday: Legs (Legs, Glutes, Abs)

ExerciseMuscle Group
Dumbbell SquatLegs - Quads
Dumbbell LungeLegs - Hamstrings
Dumbbell Calf RaiseLegs - Calf
Dumbbell Hip ThrustGlutes
Dumbbell CrunchAbs

Friday: Pull (Back, Biceps)

ExerciseMuscle Group
Dumbbell Pull-OverBack - Lats
Dumbbell Bent Over RowBack - Mid back
Dumbbell Romanian DeadliftBack - Lower back
Dumbbell Bicep CurlBiceps
Dumbbell Hammer CurlBiceps

Unsure about reps and weight to choose? Create plans, learn exercises, and track progress with Legend, on iOS and Android.

Also, read our article on how to pick number of sets, reps, and weight for your workouts: The Complete Guide to Picking Sets, Reps, and Weight.


If you want to build muscle and strength without living in the gym, a 3-day split workout routine is the way to go. It’s efficient, and adaptable to different goals — whether you want to bulk up, lean down, or simply maintain a fit lifestyle. It provides enough intensity while allowing for ample recovery time.

This guide will walk you through the basics of the 3-day split plan, offer sample routines for both home and gym, suggest exercises to maximize results, provide tips on progressive overload, and more. By the end, you will have everything you need to build the perfect plan tailored to your goals.

In this article, we’ll cover:

What Is a 3-Day Split?

A 3-day split workout divides your weekly training into three sessions, each targeting different muscle groups. Typically, these workouts isolate muscle groups, allowing them to rest and recover between sessions. This plan is excellent for building strength, muscle mass, and endurance, all without the burnout of more frequent workout regimens.

Why It Works

  • Focus on Muscle Groups: You dedicate an entire session to a specific set of muscles (For example: Chest, Shoulders, and Triceps), allowing for higher training volume on those areas.
  • Time-Efficient: With just three workouts per week, this routine is easy to fit into your schedule and remain consistent.
  • Recovery: Recovery is essential for muscle growth. A 3-day split allows each muscle group to rest for several days before being targeted again.

Benefits of a 3-Day Split

1. Recovery Time

One of the most significant advantages of a 3-day split is that it allows for sufficient recovery time. With at least 48 hours between working the same muscle groups, your muscles has time to repair and grow.

2. Targeted Focus

Unlike full-body workouts, where multiple muscles are engaged in each session, the 3-day split allows you to target individual muscle groups more intensely, leading to boosted specific muscle development over time, unless you opt for full body exercises in each session.

3. Adaptable for All Levels

Whether you’re a beginner or an advanced lifter, this workout structure can be adapted to your fitness level. Beginners can start with lower weights and fewer sets, while advanced lifters can increase intensity with heavier weights, more sets, and different exercise variations.

The 3-day split can be adjusted depending on your goals and fitness level. Here are the most popular variations.

Classic Bodybuilder Split

This split focuses on hypertrophy (muscle growth) and divides your workout into pushing, pulling, and leg movements. Similar to the Push, Pull, Legs routine, but a staple for old-school bodybuilders.

Day 1: Chest, Shoulders, Triceps

ExerciseSetsReps
Barbell Bench Press46-8
Dumbbell Incline Bench Press38-10
Dumbbell Overhead Press36-8
Dumbbell Lateral Raise310-12
Barbell Skull Crusher38-10

Day 2: Back, Biceps

ExerciseSetsReps
Barbell Deadlift46-8
Bodyweight Pull-Up36-8
Barbell Bent Over38-10
Barbell Bicep Curl38-10
Dumbbell Hammer Curl310-12

Day 3: Legs, Core

ExerciseSetsReps
Barbell Squat46-8
Machine Leg Press38-10
Machine Leg Curl38-12
Hand Plank360 seconds
Crunch320

Push, Pull, Legs

A popular option for intermediate lifters, the Push, Pull, Legs routine groups exercises based on movement patterns rather than muscle groups.

Day 1: Push (Chest, Shoulders, Triceps)

ExerciseSetsReps
Barbell Bench Press46-8
Dumbbell Shoulder Press38-10
Cable Triceps Pushdown38-10
Dumbbell Lateral Raise310-12

Day 2: Pull (Back, Biceps)

ExerciseSetsReps
Barbell Deadlift46-8
Barbell Bent Over Row38-10
Cable Lat Pull-Down38-10
Dumbbell Bicep Curl38-10

Day 3: Legs

ExerciseSetsReps
Barbell Squat46-8
Machine Leg Press310-12
Barbell Romanian Deadlift36-8
Machine Calf Raise312-15

Full Body 3-Day Split

The full-body 3-day split is perfect for beginners or those looking to maintain overall fitness.

Day 1: Full Body

ExerciseSetsReps
Barbell Squat46-8
Barbell Bench Press38-10
Barbell Bent Over Row38-10
Hand Plank360 seconds

Day 2: Full Body (Different Exercises)

ExerciseSetsReps
Barbell Deadlift46-8
Dumbbell Overhead Press38-10
Cable Lat Pull-Down38-12
Crunch320

Day 3: Full Body (Different Exercises)

ExerciseSetsReps
Machine Leg Press310-12
Barbell Incline Bench Press38-10
Barbell Good Morning38-10
Russian Twist320

Home Workout 3-Day Split

Not everyone has access to a fully equipped gym, and that’s okay. You can still make gains with a 3-day split workout at home. Here’s how to adapt your routine based on only body weight exercises.

Day 1: Chest, Shoulders, Triceps

ExerciseSetsReps
Push Up38
Pike Push Up38
Bench Dip (On a chair)310
Standing Y Raise315

Day 2: Back

ExerciseSetsReps
Pull Up38
Chin Up38
Supine Push Up38

Day 3: Legs, Core

ExerciseSetsReps
Squat312
Lunge312
Calf Raise312

Upper-Lower Split

While slightly different from the traditional 3-day split, an upper-lower split divides your body into upper and lower sections. You alternate between them throughout the week, hitting each section more frequently.

Week 1

  • Day 1: Upper Body
  • Day 2: Lower Body
  • Day 3: Upper Body

Week 2

  • Day 1: Lower Body
  • Day 2: Upper Body
  • Day 3: Lower Body

This plan ensures you train every major muscle group at least twice over two weeks, increasing training frequency while still allowing recovery.

Legend Feature: Find these plans and routine in Legend, ready for you to use, track your workouts, measure progress, and stay consistent.

Make the Most of the Split with Progressive Overload

Progressive overload is one of the most critical principles in any workout plan, especially for those aiming to build strength and muscle. It refers to gradually increasing the demand on your muscles by either lifting more weight, doing more reps, or shortening rest times.

How to Implement Progressive Overload

  • Increase Weight: Aim to add weight to your lifts every week or two.
  • Increase Reps: If adding weight feels too difficult, try increasing the number of reps per set.
  • Decrease Rest Time: Shorten your rest time between sets to keep your muscles working harder.

Progressive overload ensures that your muscles are consistently challenged, which forces them to adapt and grow. Without it, your muscles will plateau, and you’ll stop seeing gains.

Legend Feature: Legend shows you your progressive overload in real-time as you train. You can see your previous weights and reps for each exercise, helping you push yourself to progress.

Tips for Maximizing Your 3-Day Split Workout

Maximize Each Rep with Mind-Muscle Connection

The mind-muscle connection is a technique used to improve the effectiveness of each exercise by focusing your mental attention on the muscle you’re working. This section could explain how to use the mind-muscle connection to optimize a 3-day split workout and boost results.

Key Points:

  • Focus on the Muscle: Concentrate on contracting the target muscle during each rep.
  • Slow Down: Perform each exercise slowly and deliberately to enhance muscle activation.
  • Avoid Cheating: Ensure proper form to fully engage the muscle and avoid compensating with other body parts.

Common Mistakes to Avoid

Every workout routine has its pitfalls, and beginners (and even advanced lifters) can make some common mistakes that hinder progress.

Key Mistakes:

  • Skipping Warm-Ups: Not preparing the muscles can lead to injury and reduced performance.
  • Ignoring Recovery: Overworking muscles or not taking rest days seriously can limit muscle growth and lead to overtraining.
  • Neglecting Progressive Overload: Staying at the same weight or rep range for too long without adding intensity.

How to Measure Success

To keep readers motivated, a section on how to measure success over time would be helpful. This could cover different methods, such as tracking body fat percentage, muscle mass, and personal bests in strength.

Key Metrics:

  • Strength Gains: Use one-rep max (1RM) testing for compound lifts to measure strength over time.
  • Muscle Mass: Track body measurements like chest, arms, waist, and legs.
  • Body Fat Percentage: Monitor fat loss using calipers, a body fat scale, or professional body composition analysis.

Legend Feature: Track your reps, weight lifted, and total volume. See your progress in charts over time, and percentage increase over time.

Frequently Asked Questions (FAQs)

1. How long should I follow a 3-day split workout to see results?

You should commit to at least 8–12 weeks on a 3-day split workout to see noticeable improvements in muscle mass and strength. However, this depends on your intensity, diet, and consistency.

2. Is a 3-day split workout effective for fat loss?

Yes, a 3-day split can be highly effective for fat loss, especially when combined with a calorie deficit and regular cardio sessions on rest days. Strength training also helps maintain muscle mass, which boosts metabolism.

3. Can beginners do a 3-day split workout?

Absolutely! A 3-day split is ideal for beginners because it provides enough rest between sessions while still offering enough volume to build strength and muscle.

4. What is the difference between a 3-day split and a 5-day split?

A 5-day split offers more focus on individual muscle groups (e.g., dedicating an entire day to arms), while a 3-day split is more time-efficient and allows for more recovery time. If you have the time and can manage recovery, a 5-day split can lead to more specialized muscle growth, but a 3-day split is excellent for overall balance.

5. Can I do cardio on rest days during a 3-day split?

Yes, you can incorporate cardio on rest days. However, be mindful of how it impacts your recovery. Keep cardio sessions moderate to avoid interfering with your strength training performance.

6. How should I warm up for a 3-day split workout?

A 5–10 minute general warm-up, such as light jogging or jumping jacks, followed by dynamic stretches, is a great way to prepare your muscles for lifting. You can also perform lighter sets of your first exercise to warm up that specific muscle group.

7. What is progressive overload, and how do I apply it to a 3-day split?

Progressive overload means gradually increasing the demands on your muscles to encourage growth and strength. You can apply it by adding weight, increasing reps, or decreasing rest time each week.

Final Thoughts

A 3-day split workout is an excellent choice for building muscle, strength, and fitness without overwhelming your schedule. Whether you’re training at home with minimal equipment or crushing it in the gym, this plan provides the flexibility and efficiency you need to succeed.

Lift more.
See progress.
Get consistent.

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