The Best 3-Day Workout Splits to Build Muscle and Strength

Here are the most effective 3-day workout splits. Choose the one that fits you best and get to work.

There is a common misconception in gym culture that more is better. More sets, more weight, and more days in the gym will result in more results, right?

Not exactly.

This mentality used to be my norm. There was a time when I wouldn’t have considered going to the gym less than five days a week. In fact, I lifted weights six days a week for most of my twenties.

Don’t get me wrong—it worked, and I loved it. But I could have got away with less—likely, much less.

Anymore, I’m hoisting heavy iron three or four days a week. The extra time outside of the gym is nice. As a thirty-something with three kids, there is always stuff to get done. However, the best part is that I’m still making progress.

So, sunny days are ahead if you only have three days a week to hit the gym. You can build muscle, gain strength, and lose fat with minimal time investment. The key is having a plan, and that’s where I come in.

The Best 3-Day Workout Splits

As with any training frequency, there are many ways to set up 3-day workout splits. That said, after years of training others and myself, three stand out above the rest: full body, push-pull-legs, and the three-day bodybuilding split.

Full Body Split

A three-day full-body training split is one of the most common and effective ways to strength train, especially for beginners. Each workout focuses on the upper and lower body, giving you frequent practice on the main lifts to build strength, improve form, and recover well.

Many beginner programs use this split because it’s simple and gets results. It’s also very flexible—you can change the exercises, weights, or equipment to fit your goals, whether you’re training at home or in the gym.

Monday

• Back Squat: 5 sets x 5 reps
• Bench Press: 5 sets x 5 reps
• Barbell Row: 3 sets x 5 reps
• Dip: 3 sets x 8-10 reps
• Barbell Curl: 3 sets x 8-10 reps

Wednesday

• Back Squat: 2 sets x 5 reps
• Overhead Barbell Press: 3 sets x 5 reps
• Deadlift: 5 sets x 5 reps
• Pull-up/Pulldown: 3 sets x 8-10 reps
• Ab Exercise of Choice: 3 sets

Friday

• Back Squat 3 sets x 3 reps
• Bench Press: 3 sets x 3 reps
• Barbell Row: 3 sets x 5 reps
• Leg Curl: 3 sets x 8-10 reps
• Standing Calf Raise: 3 sets x 8-10 reps

Push-Pull-Legs Split

Chances are, you are no stranger to the push, pull, leg (PPL) workout split. It’s so popular that our 4-day, 5-day, and 6-day split articles include variations of it.

That said, in the most basic sense, the PPL routine is a three-day split.

Monday: Push

• Overhead Barbell Press: 4 sets x 6-8 reps
• Flat Dumbbell Bench Press: 3 sets x 8-10 reps
• Dumbbell Side Raise: 3 sets x 10-12 reps
• Machine Incline Chest Press: 3 sets x 10-12 reps
• Dip: 3 sets x 10-12 reps
• Cable Triceps Pressdown: 3 sets x 12-15 reps

Wednesday: Pull

• Pull-up/Chin-up: 50-100 reps (in as few sets as possible)
• Barbell Row: 3 sets x 8-10 reps
• Single Arm Lat Pulldown: 3 sets x 10-12 reps
• Dumbbell Hammer Curl: 3 sets x 10-12 reps
• Barbell Preacher Curl: 3 sets x 10-12 reps
• Cable Facepull: 3 sets x 12-15 reps

Friday: Legs

• Back Squat: 3 sets x 6-8 reps
• Romanian Deadlift: 3 sets x 8-10 reps
• Leg Extension: 3 sets x 10-12 reps
• Leg Curl: 3 sets x 10-12 reps
• Standing Calf Raise: 3 sets x 10-12 reps
• Ab Exercise of Choice: 3 sets

The Three-Day Bodybuilder Split

The three-day bodybuilder split takes inspiration from Arnold’s classic training routine, and it’s a setup I used to love back in the day.

What I particularly enjoy about this approach is hitting chest/back and biceps/triceps in the same workouts. This structure makes it easy to incorporate push-pull supersets, which not only save time but also deliver an incredible pump that’s hard to beat!

Monday: Chest/Back

• Barbell Bench Press: 3 sets x 6-8 reps
• Pull-Up or Chin-Up: 3 sets x 6-8 reps
• Incline Dumbbell Press: 3 sets x 8-10 reps
• Barbell Row: 3 sets x 8-10 reps
• Cable Crossover: 3 sets x 10-12 reps
• Close Grip Pulldown: 3 sets x 10-12 reps

Wednesday: Legs

• Leg Press: 3 sets x 6-8 reps
• Leg Extension: 3 sets x 10-12 reps
• Leg Curl: 3 sets x 10-12 reps
• Romanian Deadlift: 3 sets x 6-8 reps
• Standing Calf Raise: 3 sets x 10-12 reps
• Seated Calf Raise: 3 sets x 12-15 reps

Friday: Shoulders/Arms

• Overhead Barbell Press: 4 sets x 6-8 reps
• Dumbbell Side Raise: 3 sets x 10-12 reps
• Barbell Curl: 3 sets x 8-10 reps
• Cable Triceps Pressdown: 3 sets x 8-10 reps
• Dumbbell Incline Curl: 3 sets x 10-12 reps
• Skull Crushers: 3 sets x 10-12 reps

What I Like About 3-Day Workout Splits

• Simplicity: A 3-day workout split is easy to program, especially for beginners. You don’t need to worry about complex routines or overloading yourself with too many exercises. It’s easy to follow and adapt as you progress.

• Better Recovery: With just three workout days per week, your body has ample time to recover between sessions. This benefit becomes more important as you age.

• Time Efficiency: A 3-day split allows you to fit in effective workouts without spending excessive time in the gym. It’s perfect for people with busy lives, as you can achieve great results in less time compared to daily workouts.

What I Don’t Like About 3-Day Workout Splits

• Lower Volume Per Muscle Group: Since you’re only training three days a week, getting enough volume (sets and reps) for each muscle group is more challenging.

• Longer Workouts: A three-day split often includes both upper- and lower-body compound exercises in the same session. Since lifts like squats, bench presses, and deadlifts take more time and energy, each workout can be longer. This might be tough for people who prefer shorter, quicker sessions.

• Less Time in the Gym: While fewer gym days are a benefit for many, for those of us who love working out and enjoy the gym environment, three days may feel limiting. You might miss the extra time spent training and engaging with the fitness community by only training three days a week. I sometimes do.

Which 3-Day Workout Split is Right For You?

A 3-day workout split is an effective way to build muscle and strength while maintaining the right balance of training and recovery. Despite what you might have heard, you don’t need to spend all your free time in the gym to see progress.

Choosing the right 3-day split depends on your goals, experience, and how much time you can dedicate to each session. However, selecting a split you genuinely enjoy and can consistently stick to is arguably the most important factor.

Whether you opt for a full-body routine or a more targeted approach, enjoying your workouts is crucial for long-term success. It’s not about what’s on paper. It’s about what you actually do. If you stay consistent and work hard, three days a week is enough to achieve the type of progress you are looking for.

For more information on training splits, check out our other articles on the topic:

• The Best 4-Day Workout Splits to Build Muscle
• The Best 5-Day Workout Splits to Build Muscle
• The Best 6-Day Workout Splits to Build Muscle

Author: Kyle Hunt

Email: KyleHuntFitness@gmail.com

Hire Kyle as your coach: http://www.kylehuntfitness.com/services/

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If you want a complete step-by-step bodybuilding program, check out my ebook, Absolute Muscle.