3 Day Split Workouts (GET STRONG) That Produce Amazing Results

A 3-day split workout is ideal for both beginner and advanced bodybuilder. Most of all, it is designed to suit even the busiest people who have little time to work out.

I have heard some questions from clients who are unsure of the exercise patterns to take. And so, I want to begin this tutorial by defining the difference between a split workout and full-body routines.

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A full body routine involves all your muscle groups in just one session. In a split workout, meanwhile, you exercise one of your muscle groups on specific days. For example, if you follow the 3-day split workout, you may want to do only the chest and back exercises on the first day. Then, you work on your legs the next day, and your arms and shoulders on the third.

The 3-day split workouts offer you many options, depending on your preference and goals. If you try the split workout for the first time, you may begin with similar muscle groups in each session.

Here, I am glad to share with my personal choices of 3-day split workouts that have been proven to deliver amazing results in 8 weeks.

Preparations Before Doing The 3-Day Split Workout

Before you begin each session of these 3-day split workouts, it is important that you perform some necessary warm up exercises. A warm-up is necessary for at least three reasons:

  1.  Loosen up your body system,
  2. Prepare you mentally and physically for the activity ahead,
  3.  Keep you from getting injured during the intense workout. I want you to spend at least 30 seconds doing each of these warm-up exercises.

Jumping Jack.

You wouldn’t need any props in doing the Jumping jack exercise. Just wear a good pair of cross training shoes for your convenience.

  • Stand with your feet together. Keep your knees bent slightly, and rest your arms on your sides.
  • Jump as you raise your arms together over your head. Simultaneously, open your legs to the sides as you jump.
  • Land on your forefeet and simultaneously lower your arms down to the sides and your legs together.
  • Repeat the jumping movement for at least 30 seconds.

Jump Rope.

To perform this exercise, you would need these materials.

  • A pair of cross training shoes that provide enough padding on your forefeet
  • A good rope with the right length. The length of your rope should be approximately the height of your armpits when you move the handles upward.
  • A gym mat to keep you safe. But you may also perform the jump rope on a wooden floor or an outdoor running track.
  • When you are ready, let’s proceed with the jump rope exercise for the next 30 seconds.

Burpee or Squat Thrust.

No particular material is required to do the 30-seconds Burpee session. All you need to do is to wear a comfortable clothing and a good pair of cross training shoes.

Be ready, though, as I require you to intensify the movement as you go along. Watch the video to follow the Burpee exercise.

After you have made the circuit of the 30-seconder warm up exercises, follow it up with some dynamic stretching. You may perform arm swings, side bends, walking lunges, running high knees, or running butt kicks.

After you have made the circuit of the 30-seconder warm up exercises, follow it up with some dynamic stretching. You may perform arm swings, side bends, walking lunges, running high knees, or running butt kicks.

The 3-Day Split Workouts

Now, let’s get into the 3-day split workouts.

Day 1: 

Push ups, bench presses, dumbbell chest presses, and dumbbell flys

I recommend that you begin your 3-day split routine by working on your chest muscles, your triceps, and shoulders. For your chest muscles, you do these exercises:

1. Pushups

  • Take the high plank posture.
  • Put your hands firmly on the floor, right under your shoulders.
  • Set your toes on the floor. Make sure your toes are sturdy enough to support your lower body.
  • Tighten your ABS and flatten your back.
  • Lower your body until your chest almost touches the floor.
  • Pull your shoulder blades back and down. But keep your elbows always tucked near your body.
  • Maintain a flat back even as you lower your body to the floor.
  • Make sure your body maintains a straight alignment from head to toe.
  • Be careful that your butt doesn’t stick out at any point during the exercise.
  • Exhale as you move back up to the beginning posture.
  • Repeat the push-up exercise 10 - 20 times, depending on the intensity you want.

In my experience, I have seen a lot of clients doing the push-up workout wrong. And I want you to be aware of these wrong practices so that you may avoid it for good reasons.

Arched or sagging lower back. Pushups are a total-body activity. Aside from strengthening your shoulders, triceps, and pectoral muscle, you also have to pay attention to your other body parts. You need to tighten your legs and glutes, too.

Keep your glutes engage all throughout the exercise to prevent your lower back from arching or sagging.

Improper breathing. Many times have I noticed clients forgetting to breathe properly. They tend to focus on their form and repetitions all the time. Let me remind you that breathing is one of the most important parts of the workout. You should inhale on your way down, and exhale as you bring your body up

Arms popping out. It is wrong to pop your arms out like a “T” against your body. By keeping a 90-degree position of your arms, you are only straining your shoulders. The proper way to do it is to position your elbows close to your torso.

Sloppy form. When you do pushups, do not attempt to make short cuts. Each of your pushups should be a complete range of motion. You have to get your chest all the way down to almost hit the floor.

And you should stretch your elbows when you get back up to the starting position. Otherwise, your push-up would just be a sloppy activity that impacts fewer muscles.

Strained neck. When you experience a pain in your neck while doing a push-up, it means that you’re doing the exercise the wrong way. Stop what you are doing and fix the problem.

Hold your neck in a neutral posture by keeping your eyes focused on a certain point on the floor. And then continue once you feel comfortable.

2. Bench Press

A bench press tackles your pectoralis major, triceps, and anterior deltoid muscles. You will need a bench and barbell to perform this exercise. If you are a beginner, you may use an unloaded barbell or a light weight.

When performing the bench press, see to it that a spotter stands behind your head. His presence is important because the bar is going to be pressed above your neck, face, and chest. The spotter will assist you in getting the barbell into the starting position. He is also there to assist you when you return the barbell to the rack.

  • Lie on your back on the bench.
  • Keep your feet flat on the floor and slightly apart for balance.
  • In case your feet don’t touch the floor, get a stable board that can accommodate your size.
  • Hold the barbell firmly with your hands set wider than shoulder-width apart.
  • Keep the barbell at your arm’s length over your upper chest.
  • Gently bring down the barbell to the middle part of your chest. Remain in that position for a moment.
  • Then, push back up the barbell to the starting position again.
  • Repeat the bench press exercise at least 5 times.

I just want to point out some important reminders. While lying on the bench, stay firm on it. Do not attempt to raise your buttock off the bench while doing the routine. You should also avoid bouncing the barbell off your chest.

Finally, keep your shoulders at least 3 inches away from the supports to avoid hitting them.

Day 2: 

Squats, lunges, and deadlifts, leg presses, machine leg extensions, and lying leg curls

On this day, turn your focus on total leg activation and muscle gain. Pay attention in the firming of your hamstrings, glutes, quadriceps, and calves. I suggest that you begin working on your larger muscles. Then, move to finish with your calves.

  • Start the exercise with lunges, squats, and deadlifts.
  • Follow up with machine leg extensions, leg presses, and lying leg curls.
  • Conclude the Day 2 routine with seated and standing calf raises.

Day 3:

Lateral pulldowns, seated rows, dumbbell rows, standing bent-over barbell rows, crunches, leg raises, and more.

On the third day of your split workout, concentrate on pulling your back muscles, biceps, and abdominal muscles.

  • Begin your workout with seated rows, standing bent-over barbell rows, single-arm dumbbell rows, and lateral pulldowns. These exercises are good for your back muscles.
  • For your ABS-firming exercises, perform the planks for 30 seconds. Also, do the incline crunches, bicycle crunches, and leg raises.
  • If possible, perform your leg raises on a Roman Chair. But if this type of chair is not available, you can opt for the leg lifts by lying on your back.
  • Work your biceps with the dumbbell biceps curls, cable barbell curls, and hammer curls.

Advantages of a 3-Day Split Workout

Compared with a 4-day or a 5-day split workout, I should say that a 3-day routine offers more advantages for at least three reasons.

  • ​3-day split workouts offer an array of muscle group combinations and routines. You can even make your own 3-day split combinations, depending on your personal choice and requirements.
  •  If you are a career person whose schedule prevents you from going to the gym often, you can design a 3-day split workout based on your availability.
  • You don’t have to worry about getting overtrained. Even if your 3-day split workout gives you intense routines, you are allowed to rest for at least one day in between each session. During this rest period, you have time to recover and prepare for the next intense workout.

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At CyanFitness, I design personalized workout programs together with its corresponding nutrition regimen in order for you to achieve your ideal body. And I see to it that your scale moves and your body shrinks down to the size you want. I make sure that you see significant improvements in your body sooner than you expect.

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