Workout Splits - Sample 3 Day Split Weight Training Routine

Here is an example of a three day split routine, which involves three workouts each week that target different muscle groups each workout.  This program allows at least 24 hours of rest between each workout. 

A three day split is an excellent program to start out with, as any more than three workouts a week will likely result in over-training if you have not trained before or are starting up again.

Here are the main benefits of a three day split weight training program compared to a four day or five day split program: 

  • Allows optimal rest periods between workouts (24 - 48 hours)
  • Saves time
  • Burns fewer calories

You may find that you never need more than 3 workouts per week, however, once you have trained for an extended period of time you may want to experiment with other routines like a four day split training routine. 

This way you will be able to find out what type of program your body best responds to, and keep your body guessing, which will ultimately lead to building more muscle.

3 Day Split Training Routine 

Monday - Workout #1 (CHEST, ABS, ARMS) 

Wednesday - Workout #2 (BACK, SHOULDERS) 

Friday - Workout #3 (LEGS) 

CHEST 

Incline Dumbbell Press
        1 X 15
        2-3 X 10 

Flat Dumbbell Press
        4-5 X 10-15       
        (increase weight each set)

Incline Dumbbell Flyes
        3 X 12-15
 

ABDOMINALS

Cable Crunches
        3-4 X 30-50

Crunches
        4 X 25

Hanging Leg Raises
        2 X 15-20

Reverse Crunches
        3 X 10-20 

Spinal Extensions   
        3-4 sets to Failure
 

BICEPS

Standing Barbell Curls
        3 X 16

Preacher Curl
        3-4 X 10-12

Incline Dumbbell Curls
        2-3 X 8-12 (per arm)
 

TRICEPS

Straight Bar Cable Pushdowns
        3 X 15

Lying Overhead Triceps Extensions
        4-6 X 15

Cable Rope Extensions  
        3 X 10-15 

BACK 

Pull-ups
        3-4 to failure 

Cable Pulldowns
        3-4 X 10-12

One-Arm Dumbbell Rows
        3 X 12-15 

Straight Arm Pulldowns
        3 X 15-20
 

SHOULDERS 

Overhead Dumbbell Press

        3-4 to failure

Wide-Grip Upright Rows
        3 x 8-10

Lateral Dumbbell Raises
        3 X 8-10

Seated Machine Rows 
        3 X 10-12








      

LEGS

Squats or Leg Presses
        4-8 X 8-15

Dumbbell Lunges
        3-4 X 10-15

Stiff-Legged Deadlifts or Lying Leg Curls
        3-4 X 10-15

Standing or Seated Hell Raises
        3-4 X 12 

 

 
 

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