If you are looking for a workout plan that can help you build muscle, strength, and power, you may want to try the 3-day split workout plan. The 3-day split workout plan is a training method that divides your body into three main muscle groups: chest and triceps, back and biceps, and legs and shoulders. You train each muscle group once per week, allowing for optimal recovery and growth.
The 3-day split workout plan is suitable for intermediate and advanced lifters who have a solid foundation of fitness and experience. It is also ideal for those who have busy schedules and can only commit to three workouts per week. The 3-day split workout plan can help you achieve various benefits, such as:
- Increasing muscle mass and size: The 3-day split workout plan allows you to focus on each muscle group with high intensity and volume, which stimulates muscle hypertrophy and growth. You can also use a variety of exercises, angles, and techniques to target different muscle fibers and enhance muscle development.
- Improving strength and power: The 3-day split workout plan enables you to lift heavier weights and perform more explosive movements, which increases your muscular and neural efficiency and adaptation. You can also incorporate some compound exercises, such as bench press, squat, and deadlift, which are essential for building overall strength and power.
- Enhancing muscle definition and symmetry: The 3-day split workout plan helps you balance and sculpt your physique by working on each muscle group separately and evenly. You can also adjust the number of sets, reps, and rest periods to suit your goals and preferences, whether you want to bulk up, lean out, or maintain your shape.
How to Do the 3-Day Split Workout Plan
To do the 3-day split workout plan, you need to choose three non-consecutive days per week to train, such as Monday, Wednesday, and Friday. You should also warm up properly before each workout, and cool down and stretch after each workout. You should perform 3 to 4 exercises per muscle group, and 3 to 4 sets of 8 to 12 reps per exercise, resting for 60 to 90 seconds between sets. You should use a weight that is challenging but allows you to complete the reps with good form. You should also increase the weight or the reps every week to keep the intensity high and avoid plateaus.
Here is an example of a 3-day split workout plan:
Monday: Chest and Triceps
- Bench press: 4 sets of 8 to 10 reps
- Incline dumbbell press: 3 sets of 10 to 12 reps
- Cable crossover: 3 sets of 12 to 15 reps
- Tricep pushdown: 4 sets of 10 to 12 reps
- Skull crusher: 3 sets of 12 to 15 reps
- Dumbbell kickback: 3 sets of 15 to 20 reps
Wednesday: Back and Biceps
- Pull-up: 4 sets of 8 to 10 reps
- Bent-over row: 3 sets of 10 to 12 reps
- Seated cable row: 3 sets of 12 to 15 reps
- Bicep curl: 4 sets of 10 to 12 reps
- Hammer curl: 3 sets of 12 to 15 reps
- Preacher curl: 3 sets of 15 to 20 reps
Friday: Legs and Shoulders
- Squat: 4 sets of 8 to 10 reps
- Leg press: 3 sets of 10 to 12 reps
- Leg curl: 3 sets of 12 to 15 reps
- Leg extension: 3 sets of 15 to 20 reps
- Shoulder press: 4 sets of 10 to 12 reps
- Lateral raise: 3 sets of 12 to 15 reps
- Front raise: 3 sets of 15 to 20 reps
The Bottom Line
The 3-day split workout plan is a simple and effective way to train your entire body and achieve your fitness goals. The 3-day split workout plan allows you to work on each muscle group with high intensity and volume, which leads to muscle growth, strength, and power. The 3-day split workout plan also helps you balance and sculpt your physique by working on each muscle group separately and evenly. The 3-day split workout plan is suitable for intermediate and advanced lifters who have a solid foundation of fitness and experience, and who can only commit to three workouts per week. If you decide to try the 3-day split workout plan, make sure to follow the guidelines and tips mentioned above, and be prepared to work hard and see results.
