A Comprehensive 3-Day Training Split for Weight Training

For those balancing a busy schedule with fitness goals, a 3-day training split offers an effective solution. By targeting different muscle groups across three focused sessions, this approach ensures comprehensive development, adequate recovery, and sustainable progress. Ideal for beginners and intermediate lifters, this split emphasises compound movements to maximise efficiency and results.

Day 1: Push – Chest, Shoulders, and Triceps

Focus: Building upper body strength by targeting pushing muscles.

Warm-Up:

• 5-10 minutes of light cardio (e.g., treadmill, rowing)

• Dynamic stretches focusing on the upper body

Main Workout:

1. Flat Barbell Bench Press – 4 sets of 6-8 reps

2. Incline Dumbbell Press – 4 sets of 8-10 reps

3. Overhead Shoulder Press – 4 sets of 6-8 reps

4. Lateral Raises – 3 sets of 12-15 reps

5. Tricep Dips – 3 sets of 10-12 reps

6. Overhead Tricep Extension – 3 sets of 10-12 reps

Cool Down:

• Stretching the chest, shoulders, and triceps

• Light cardio for 5 minutes

Day 2: Pull – Back and Biceps

Focus: Enhancing posterior chain strength by targeting pulling muscles.

Warm-Up:

• 5-10 minutes of rowing or other back-engaging cardio

• Dynamic stretches focusing on the back and arms

Main Workout:

1. Deadlifts – 4 sets of 5-7 reps

2. Pull-Ups – 4 sets of 8-10 reps

3. Bent-Over Rows – 4 sets of 6-8 reps

4. Single-Arm Dumbbell Rows – 3 sets of 10-12 reps

5. Barbell Curls – 4 sets of 8-10 reps

6. Hammer Curls – 3 sets of 10-12 reps

Cool Down:

• Stretching the back and biceps

• Light cardio for 5 minutes

Day 3: Legs and Core

Focus: Developing lower body strength and core stability.

Warm-Up:

• 5-10 minutes of cycling or light jogging

• Dynamic stretches focusing on the legs

Main Workout:

1. Squats – 4 sets of 6-8 reps

2. Leg Press – 4 sets of 8-10 reps

3. Lunges – 3 sets of 10-12 reps per leg

4. Leg Curls – 3 sets of 10-12 reps

5. Calf Raises – 4 sets of 12-15 reps

6. Plank – 3 sets of 1-minute holds

7. Hanging Leg Raises – 3 sets of 10-12 reps

Cool Down:

• Stretching the legs and lower back

• Light cardio for 5 minutes

Conclusion

A 3-day training split is a practical and efficient approach to building strength, enhancing muscle definition and improving overall fitness. By focusing on major muscle groups each day and incorporating compound movements, this routine ensures balanced development and adequate recovery. Whether you’re new to weight training or looking to optimise your workout schedule, this split provides a solid foundation for your fitness journey.

Related:

• 4 Day Workout Split for Weight Training

• 5 Day Workout Split for Weight Training

Feel free to adjust the exercises and repetitions based on your fitness level and goals. Remember, consistency and proper form are key to achieving the best results.