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
| Exercise | Rest | Sets | Reps |
|---|---|---|---|
| Bench Press | 90 seconds rest | 2 | 10-12 reps |
| Incline Bench Press | 90 seconds rest | 2 | 10-12 reps |
| Triceps Pushdown | 90 seconds rest | 2 | 8-10 reps |
| Overhead Rope Extension | 90 seconds rest | 2 | 8-10 reps |
| Seated Dumbbell Shoulder Press | 90 seconds rest | 2 | 8-10 reps |
| Dumbbell Lateral Raise | 90 seconds rest | 2 | 8-10 reps |
Workout 2
Back and Biceps
| Exercise | Rest | Sets | Reps |
|---|---|---|---|
| Deadlifts | 90 seconds rest | 3 | 8-10 reps |
| Wide-grip Lat Pulldown | 90 seconds rest | 3 | 8-10 reps |
| Bent-over Barbell Rows | 90 seconds rest | 3 | 8-10 reps |
| Straight Bar Curls | 90 seconds rest | 3 | 8-10 reps |
| Alternate Dumbbell Curls | 90 seconds rest | 3 | 8-10 reps |
| Dumbbell Hammer Curls | 90 seconds rest | 3 | 8-10 reps |
Workout 3
Legs and Abs
| Exercise | Rest | Sets | Reps |
|---|---|---|---|
| Squats | 60-90 seconds rest | 3 | 8-10 reps |
| Leg Press | 60-90 seconds rest | 3 | 8-10 reps |
| Bench Step-ups (w/dumbbells) | 60-90 seconds rest | 3 | 8-10 reps |
| Standing Calve Raises | 60-90 seconds rest | 3 | 8-10 reps |
| Laying Leg Raise | 60-90 seconds rest | 3 | 8-10 reps |
| Cable Crunches | 60-90 seconds rest | 3 | 8-10 reps |
| Russian Twists | 60-90 seconds rest | 3 | 8-10 reps |
Exercise Photo Demos
Day 1 – Workout 1: Chest, Triceps & Shoulders
Bench Press: 2 sets of 10-12 reps
Incline Bench Press: 2 sets of 10-12 reps
Rope Pushdown: 2 sets of 8-10 reps
Overhead Rope Extension: 2 sets of 8-10 reps
Seated Dumbbell Shoulder Press: 2 sets of 8-10 reps
Dumbbell Side Lateral Raise: 2 sets of 8-10 reps
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
Dumbbell Alternate Curls: 3 sets of 8-10 reps
Dumbbell Hammer Curls: 3 sets of 8-10 reps
Day 3 – Workout 3: Legs and Abs
Squats: 3 sets of 8-10 reps
Leg Press: 3 sets of 8-10 reps
Dumbbell Bench Step-Up: 3 sets of 8-10 reps
Smith Machine Calve Raise: 3 sets of 8-10 reps
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.
If 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.
