Here you will find 2 split 3 day workout routines for beginners, and one super set split workout. These workouts are focused on weight training and are designed to be completed in a single week, they will target and work your whole body.
These 3 day workout routines ideally require access to a gym as they require various types of gym equipment.
Is 3 Days a Week Enough?
Training 3 days is a great starting place for beginners and 3 days a week is plenty provided you give the required effort. These workouts are mainly for building muscle mass and gaining strength. Yes you can achieve great results on a 3 day plan.
My training days have changed over the years, however right at this moment I am on a 3 day routine like the ones below. Each workout includes 2 – 3 body parts to be trained during a single workout in order to work the whole of your body in a single week. All of the workouts on this page can be completed in well under 1 hour, 30 minutes in some cases depending on your rest periods.
The Workouts
The first two workouts use the standard method of rest between sets. The final workout uses the super set workout method, this adds variety and shocks your muscles to trigger muscle growth. Super setting will also greatly speed up your workouts and provide some fat burning potential. The super set workout is just a alternative suggestion for more advanced lifters, and those bored of current standard workouts.
Warm up before attempting any workout.
As an example you could perform these workouts on Monday, Wednesday and Friday, however you can perform them on what ever days are most suitable to you. I am currently training on Wednesday, Saturday and Sunday, this is mainly due to being time restricted by my work.
Many of the exercises in these workouts are the best compound exercises and known to be the most effective for muscle development, and getting the results that you want.
3 Day Workout Routines for Beginners
Split 3 Day Workout 1
| Day One - Chest & Biceps | ||
|---|---|---|
| Exercise | Sets | Reps |
| Flat barbell bench press | 4 | 8 - 10 |
| Standing barbell bicep curls | 3 | 8 - 10 |
| Incline dumbbell bench press | 4 | 8 - 10 |
| Standing alternating dumbbell curls | 3 | 8 - 10 each arm |
| Leg raises | 4 | 10 |
| Day Two - Shoulders & Legs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Seated dumbbell shoulder press | 4 | 8 - 10 |
| Standing lateral shoulder raises | 3 | 8 - 10 |
| Squats | 4 | 8 - 10 |
| Front thigh leg curls | 3 | 8 - 10 |
| Rear hamstring leg curls | 3 | 8 - 10 |
| Abdominal crunches | 3 | 20 |
| Day Three - Back & Triceps | ||
|---|---|---|
| Exercise | Sets | Reps |
| Pull ups | 4 | 8 - 10 |
| Dumbbell lat rows | 4 | 8 - 10 |
| Lying tricep extensions (Skull crushers) | 3 | 8 - 10 |
| Standing cable tricep extensions | 3 | 8 - 10 |
| Lat pull downs | 4 | 8 - 10 |
| Leg raises | 4 | 10 - 15 |
Split 3 Day Workout 2
| Day One - Chest & Triceps | ||
|---|---|---|
| Exercise | Sets | Reps |
| Bench press | 4 | 8 - 10 |
| Cable tricep extensions | 3 | 8 - 10 |
| Pec deck | 4 | 8 - 10 |
| Narrow grip bench press | 4 | 8 - 10 |
| Tricep dips | 3 | 10 |
| Day Two - Shoulders & Legs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Standing lateral shoulder raises | 3 | 8 - 10 |
| Leg press | 4 | 8 - 10 |
| Dumbbell shoulder press | 4 | 8 - 10 |
| Front thigh leg curls | 3 | 8 - 10 |
| Rear hamstring leg curls | 3 | 8 - 10 |
| Day Three - Back & Biceps | ||
|---|---|---|
| Exercise | Sets | Reps |
| Lat pull downs | 4 | 8 - 10 |
| Barbell bicep curls | 3 | 8 - 10 |
| Barbell lat rows | 4 | 8 - 10 |
| Concentration curls | 3 | 8 - 10 |
| Seated cable rows | 4 | 8 - 10 |
These are just example workouts, you can use these workouts exactly the way they are or you can tweak and adjust them to suit your needs.
(Super Sets) 3 Day Workout 3
Perform one set of each of the first two exercises without rest.
| Day One - Chest & Biceps | ||
|---|---|---|
| Exercise | Sets | Reps |
| Flat barbell bench press Chest flyes | 5 | 8 - 10 |
| Standing barbell bicep curls Seated dumbbell curls | 4 | 8 - 10 |
| Day Two - Shoulders & Legs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Shoulder press Shoulder raises | 4 | 8 - 10 |
| Squats Calf raises | 4 | 8 - 10 |
| Day Three - Back & Triceps | ||
|---|---|---|
| Exercise | Sets | Reps |
| Pull ups Barbell lat rows | 5 | 8 - 10 |
| Bent over joint tricep kick backs/extensions Cable tricep extensions | 4 | 8 - 10 |
Warning about using the above super sets workout, it is an extremely strenuous workout method and care should be taken when attempting such workouts. Beginners should start with the standard 3 day split workouts which are the first two workouts.
