3-Day Split Weight Training Routines

3 day sample split

The Most Complete Nutritional Sprays on The Planet!

- Increase Performance!
- Weight Management!
- Sleep Support!
- Promote Wellness!
- Increase Natural Energy!

Click here to find out more


If you take a look around the current fitness and muscle magazines, you'll notice that there are alot of split weight lifting routines.

Which split weight lifting is optimal? This is a tough questions to answer because everyone is built differently and each of us require different amounts of nutrients, rest and weight training to build muscle.

Finding the right split routine plan with the right splits that exactly match your body's recuperative powers can give your mass and strength some extensive jumps in growth.

For example, some weight trainers will benefit more with a 3-day split weight lifting routines than with a 4-day split weight lifting routine while others will get more with a one day on, one day off split routine.

Personally, I prefer doing one on and one off weight training routine. That is, I like to train a group of muscles on day one, and take the following day off. This type of set up affords me enough recovery time and give me time to work on other stuff. Whereas before (my early 20's), I'd train two maybe three days in a row, take on day off and repeat the whole thing. This is referred to as a "3 on 1 off" split training routine - As outlined below.

Here's a three day split workout routine that you might want to use for your workout routine. Basically, 3-day weight lifting routines are designed to give all muscle groups the maximum recovery period. The 3-day split weight lifting routines requires 2 days of weekend work about twice a month. Split training is great for those of you who are considered hard gainers.

Now, for those of you who are beginners to weight training, I don't recommend you do split training. I personally feel it would be better for a beginner to start off with a full body workout than a split workout. Get a feel for the weights before you start split weight training. This can take anywhere from 4 to 12 weeks depending on your consistency. Try using the beginner routine located here.

Now, you can be flexible with this schedule to match that of your own needs. For example, maybe you can only workout twice per week. In that case, simply adjust the schedule to match that of you own.

Sample 1

Day one: Calves, Chest, and Back;

Day two: Upper Thighs, Hamstrings, and abs;

Day three: Shoulder and arms ;

Day four: Rest;

Day five: Repeat.

The above noted routine is a basic 3 day split weight training routine. There is a 3 day training period followed by a day of rest. As you can see, each muscle group gets about 4 days of rest which, again, could work for some weight trainers and might be still too much for others. I suggest you customize 3-day split routines to match that of your own recovery cycle.

Sample 2

Day one: Back, biceps, and abs;

Day two: Upper legs, hamstrings, and calves;

Day three: chest, shoulders and triceps;

Day four: Rest;

Day five: Rest;

Day six: Repeat.

One of the main reasons you might want to do split routines is to give each body part enough attention and intensity to boost muscle growth. A split routine may also provide more recovery time which is very important.

This gives the upper body enough time to recover. Remember, you might need another day of rest after legs if you find your upper body is too sore on day three. There is nothing wrong with this and I recommend you do so. Remember, to give your body plenty of recover time and you'll constantly improve.

Here is a sample 3 day split weight training routine.

The latest news from Building Muscle 101

Delicious easy to make power oatmeal recipe!

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

Home > General Routines > Beginner and Intermediate Routines