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3-Day Workout Split (PDF Guide)

Your time is limited – don’t waste it with unnecessary workouts. This is the ultimate 3-day workout split for building muscle, increasing endurance and improving overall fitness levels. If your schedule only allows you to train 3 days per week, this is the most effective combination of workouts you can do. Bonus: this entire training plan can be completed at home, using just a set of dumbbells.

As a certified personal trainer and busy mom of three, I know how hard it can be to fit workouts into your everyday life.

That’s why I developed this 3-day split workout plan, specifically designed to build muscle and strength while working out just three days a week.

I personally love 3 day workout splits because of:

• Efficiency. Each workout included in this training split is a full body workout, focused on compound exercises. These are the most time-efficient workouts.
• Muscle Recovery. Training 3 days a week means you’re able to rest at least one day in between workouts. This spacing promotes better muscle recovery, which can be particularly helpful for reducing muscle soreness, improving performance, and avoiding overtraining
• Sustainability. A 3-day split can be easier to stick to long-term, especially with a busy schedule. It allows for flexibility, as you can choose three days that best fit your week.
• Scalability. 3 day splits are perfect as both a beginner workout plan or more advanced muscle-building workout plan. If you’re a beginner, these plans are a great way to build healthy habits and establish a fitness routine at home. If you’re more advanced and using heavier weights during each workout, or a runner looking to add runs into a hybrid training plan, this training split allows for schedule flexibility and recovery time.

Combine this workout plan with a high-protein meal plan to build muscle and burn fat at home.

Popular 3 Day Split Workout Routines

There are a few popular ways of structuring a 3-day training split:

• Bodybuilder Split: chest, shoulders and triceps/back and biceps/legs and core.
• Push Pull Legs Split (PPL): push muscles/pull muscles/leg day.
• Upper-Lower Split: upper body/lower body/upper body.
• Full Body Split: full body workouts all three days.

I prefer full body workouts when we’re only training 3 days a week because they tend to be more efficient and scalable for all fitness levels. They also allow us to hit each major muscle group multiple times during the week – which is necessary for muscle growth.

Sample Workout Schedule:

You can perform these training sessions on whichever days work best for your schedule. I personally prefer working out on Monday, Wednesday and Friday. This allows for a rest day between workouts, and leaves my weekends open.

• Monday: Workout 1
• Tuesday: Rest Day
• Wednesday: Workout 2
• Thursday: Rest Day
• Friday: Workout 3
• Saturday: Rest Day
• Sunday: Rest Day

The Best Split Workout Routine in 3 Days

Workout 1: 35-Minute Full Body (Legs and Back Focus)

• Workout Time: 35 Minutes
• Equipment: Dumbbells

Day 2: 35-Minute Full Body (Legs and Chest Focus)

• Workout Time: 35 Minutes
• Equipment: Dumbbells

Workout 3: 35-Minute Full Body (Legs and Shoulder Focused)

• Workout Time: 35 Minutes
• Equipment: Dumbbells

Rest Days

During your rest days, I recommend focusing on mobility and stretching. Here are some of our most popular routines you can choose from:

• 15-Minute Mobility Workout
• 7 Best Hip Mobility Exercises
• 8 Full Body Foam Roller Exercises
• 5 Thoracic Mobility Exercises

FAQs

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Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

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