3 Day Split Workout: Best Weight Training Exercises
advanced level
3 Day Split WorkoutLooking for a 3 day weight training plan? Find the best strength training exercises here.
Perform three days a week with one day of rest between workouts (i.e., Monday, Wednesday, Friday).
For optimal results, each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps, your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.
A full-body workout's main goal is to target all of your muscle groups in order to efficiently and effectively promote muscle growth.
A total-body workout can help you gain muscle and strength whether you are a bodybuilder of any level, are underweight, or want to build muscle after an injury or illness.
To target your entire body, choose exercises that involve compound, or multi-joint, movements. Working more muscles at once can help you save time while increasing your gains. Exercises that target large muscle groups are also beneficial.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 11 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
Rest day!
This daily workout contains 11 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
Rest day!
This daily workout contains 11 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
