3 Day Split Workout Routine for Beginners

3 day split workout routine

This 3 day split workout routine is ideal for beginners starting out lifting weights. This workout will work every muscle group which will allow maximize muscle growth and recovery.

Training Frequency

Your workouts will be divided over the course of a 3 day period.

Monday – Workout 1: Chest, Triceps & Shoulders

Tuesday – Rest Day

Wednesday – Workout 2: Back and Biceps

Thursday – Rest Day

Friday – Workout 3: Legs and Abdominals

Saturday – Rest Day

Sunday – Rest Day


On days you are not at the gym you can either rest completely or do a light cardio session, such as a brisk walk or cycle. It’s entirely up to you. I cycle to and from the gym most days, so there is no need for me to any cardio at the gym. If you have a bicycle, then use it.

Important Notes:

  • Warm up with light cardio for 5-10 minutes.
  • Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
  • Take 30-60 seconds rest between each set.
  • Complete each exercise with good form.

3 Day Split Workout Routine as Follows:


Workout 1

Chest, Triceps & Shoulders

Bench Press90 seconds rest210-12 reps
Incline Bench Press90 seconds rest210-12 reps
Triceps Pushdown90 seconds rest28-10 reps
Overhead Rope Extension90 seconds rest28-10 reps
Seated Dumbbell Shoulder Press90 seconds rest28-10 reps
Dumbbell Lateral Raise90 seconds rest28-10 reps


Workout 2

Back and Biceps

Deadlifts90 seconds rest38-10 reps
Wide-grip Lat Pulldown90 seconds rest38-10 reps
Bent-over Barbell Rows90 seconds rest38-10 reps
Straight Bar Curls90 seconds rest38-10 reps
Alternate Dumbbell Curls90 seconds rest38-10 reps
Dumbbell Hammer Curls90 seconds rest38-10 reps


Workout 3

Legs and Abs

Squats60-90 seconds rest38-10 reps
Leg Press60-90 seconds rest38-10 reps
Bench Step-ups (w/dumbbells)60-90 seconds rest38-10 reps
Standing Calve Raises60-90 seconds rest38-10 reps
Laying Leg Raise60-90 seconds rest38-10 reps
Cable Crunches60-90 seconds rest38-10 reps
Russian Twists60-90 seconds rest38-10 reps


Exercise Photo Demos

Day 1 – Workout 1: Chest, Triceps & Shoulders


Bench Press: 2 sets of 10-12 reps

bench press

Incline Bench Press: 2 sets of 10-12 reps


incline bench press

Rope Pushdown: 2 sets of 8-10 reps


standing triceps rope pushdown

Overhead Rope Extension:  2 sets of 8-10 reps


over head extension


Seated Dumbbell Shoulder Press: 2 sets of 8-10 reps


seated shoulder press


Dumbbell Side Lateral Raise:  2 sets of 8-10 reps


side lateral raise


Day 2 – Workout 2: Back and Biceps


Deadlift: 3 sets of 8-10 reps



Lat Pulldown: 3 sets of 8-10 reps



Bent Over Barbell Rows: 3 sets of 8-10 reps



Straight Bar Curls: 3 sets of 8-10 reps


standing barbell curls


Dumbbell Alternate Curls:  3 sets of 8-10 reps



Dumbbell Hammer Curls: 3 sets of 8-10 reps


dumbbell hammer curls


Day 3 – Workout 3: Legs and Abs


Squats: 3 sets of 8-10 reps



Leg Press: 3 sets of 8-10 reps


leg press

Dumbbell Bench Step-Up: 3 sets of 8-10 reps


bench step up


 Smith Machine Calve Raise:  3 sets of 8-10 reps


calve raise

 Laying Leg Raise: 3 sets of 8-10 reps



Cable Crunches:  3 sets of 8-10 reps




 Russian Twists:  3 sets of 8-10 reps



Not everybody has time to go to the gym everyday but I think most people can afford to go at least 3 days a week. That’s why I created this 3 day split workout routine, for beginners or for those on a tight schedule.
drug free muscle massIf you want to take your training to the next level, I have created a complete workout and nutrition program that includes the most effective weight training exercises that will make it easy for you to gain lean muscle mass and burn fat quickly!

It includes exercises that will work every major muscle, such as Chest & Triceps, Back & Biceps, Legs, Glutes, Shoulders, abs and Cardio.

It also includes printable workout logs to track your progress each week with meal plans on what to eat and what to avoid.

I made this program very easy to understand and follow.

It doesn’t matter if you are a complete beginner or have several years experience training, everybody can benefit from it. I do a lot of the exercises included in this program when I’m at the gym or train at home.

If you want amazing results from your workout, then take the time to check this out.

Click Here for more information on the Drug-Free Muscle Mass Program

About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

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