Example 3 Day Weight Training Split

By Phil Sims

A 3 day split training plan is the best choice for many people, simply because it isn’t easy getting to the gym 5 or more times per week with the demanding lifestyle of today. And, you don’t really need to. Some people actually get better gains from training only 3 times per week.

As long as you can commit to 3 x 60 minute training sessions per week then the example 3 day bodybuilding split below will ensure you can still make very good muscle gains.

This bodybuilding split will work for anyone, providing it is combined with a solid diet and sufficient sleep and rest.

Day 1
Pull (Back/Biceps)

• Deadlifts
• Wide Grip Pull Ups or Lat Pull Downs
• Barbell Bent Over Rows
• Dumbell Shrugs
• Barbell Preacher Curls

Day 2
Push (Chest/Shoulders/Triceps)

• Barbell Bench Press
• Dumbell Flys
• Barbell Shoulder Press
• Dumbell Lateral Raises
• Cable Tricep Pushdowns

Day 3
Legs

• Squats
• Leg Press
• Hamstring Curls
• Stiff Legged Deadlifts
• Calf Raises

In order to hit hypertrophy, aim for a rep range of 6-12. 3 sets for each exercise. 1st set you should be reaching 12 reps comfortably – this is a warm-up. Next 2 sets are working sets and you will be looking to train these sets to positive failure. By this I mean you must be able to perform at least 6 reps, but only stop when you cannot perform another rep on your own.

If you’re hitting 10 reps in the 3rd set this is a good indication to move up the weight slightly for your working sets.

Ideally you’ll want to be training Monday, Wednesday, Friday because this will ensure you get sufficient rest in-between workouts.

But, if you are pushed for time you could get away with training this plan on, for example, Monday, Tuesday and Wednesday. Reason for this is you’re hitting different muscle groups each day so although it could be demanding mentally your muscles are not being used on consecutive days.