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3-Day Workout Split (PDF Guide)

By: Lindsey Bomgren, CPT | November 21, 2024

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.

Jump To 3-Day Workout Split

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.

woman holding one dumbbell front racked at her shoulder in a full body workout

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 3-day workout split so you can easily access your daily workouts.

Download Plan

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.

calendar showing 3 days of split training workouts

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

week of workouts featuring 3 day training split

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:

woman performing bicep curl as part of 411 method workout plan

Find This Workout Plan On YouTube

Youtube Playlist

Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (DISCOUNT CODE: NML5).

2. Time Requirement:

Workouts are 35 minutes a day, 3 days per week.

3. Fitness Level:

Beginner to advanced, with modifications offered for all fitness levels in the daily workout videos.

If you’re looking for a full body workout plan for beginners, follow our Beginner Workout Plan.

4. Cost:

FREE! No sign up needed, this is a FREE Workout Plan.

FAQs

I’m a Runner – How Can I Add My Runs To This Workout Plan?

The 3-day split is the perfect plan for runners, because it includes 4 “off” days you can schedule your runs for. For example, you could strength train on Monday, Wednesday, and Friday and run on Tuesday, Thursday and Saturday and rest on Sunday.

Should I Run Before or After Lifting?

That depends on your goals and what you want to improve. If your goal is building strength, then weight train first. If your goal is improving your endurance or cardiovascular health, then run first.

Will I Get Gains With Only a 3 Day Per Week Split?

Yes. A common misconception in the fitness world is that “more is better” – but that’s not necessarily true. A 3 day/week training split can be incredibly effective for muscle growth and weight loss, especially if you’re lifting heavy and focused on progressive overload during these three training sessions.

woman performing front rack squat as part of 3 day workout split

How To Download and Use This 14-Day Workout Plan

Download the 3-Day Workout Split PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
Save this workout calendar to your mobile device home screen for easy access.
1. Open this workout calendar pdf in the safari browser on your phone.
2. Tap the bottom arrow in the center of your screen.
3. Select ‘Add to Home Screen’.
Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 3-Day Workout Split.
Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

More FREE Workout Programs

woman flexing with 3 day split workout plan overlaid

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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