The best 3-day split workout options for beginners

Are you one of those people afraid to take the first step in their fitness journey and begin working out? Many people suffer from this issue simply because they have no clue what to do at the gym, and creating a solid exercise regimen to follow seems too challenging.

If that describes you, then stick around because I'll be here to assist you in getting through it all and I'll share the perfect workout plan with you.

Back day is an important part of any workout split

So, What Is the Ideal Workout Split?

The topic of today's conversation is the ideal 3-day split for optimal outcomes.

To begin, what exactly do we mean by a 3-day exercise split? It is a training regimen in which muscle groups are classified, and each group is trained on a different day of the week. So you'll only be working out three days a week, which is ideal if you're short on time or don't want to go to the gym five times a week.

This split is especially beneficial for beginners since it provides plenty of rest time between exercises, allowing for optimal recovery, strength, and muscular development.

You may be wondering how to divide the different muscle groups. You have a few alternatives, including the push/pull/legs split, which I'll go over in detail shortly, as well as upper/lower splits for a total of three full-body exercises.

How efficient is a three-day split workout routine?

Splitting up your workout into three days enables you to manage your week better, gain the most out of your time, and accomplish your goals.

A three-day split routine must be accurate and focused, and if you complete each of your three workouts with an all-out effort, you will have plenty of time to recuperate and be ready for the next session. Individual muscle groups benefit greatly from the 3-day splits because you always leave adequate time for each muscle type to recuperate after training.

To gain muscular growth while still retaining a natural appearance, a 3-day split program is best. A 3-day split routine lets you get a better-defined and toned physique since you're not overworking your muscles.

Beginners who wish to begin strength training with exercises that require exerting effort for three days in a row can use 3-day workout splits. You have many recovery days, so it's more difficult to harm yourself while you're just starting. Perform weight training with free weights, resistance bands, or gym machines. Your decision is all that matters.

Summary of a 3-day split exercise routine:

It is essential to focus on different muscle groups in each session
Find some time to be creative, even when you're not working out
Get more robust and fitter
Give your muscles adequate time to recover after each workout
Change up your regimen by using free weights, resistance bands, bodyweight workouts, or weight machines
The training regimen you create should be doable for you to follow
To minimize training burnout and fatigue, it is essential to stay active
Maintaining motivation is essential while working towards your fitness and training goals.

NOTE: Ensure you have taken on the right carbohydrates pre-workout, to make sure you have enough fuel to get the most out of your session.

3-Day Workout Routine

Start your workout with a 10-minute warm-up to stimulate your nervous system, and get you ready for your workouts. As a beginner, use this time to build good habits.

Take your time with each exercise, concentrating on perfect technique and strengthening the mind-muscle connection. You'll be grateful afterwards.

Workout for the entire body (advanced full-body split)

This allows you to do a full-body workout every training day, as opposed to doing the whole body workout on different days of the week. Working out your whole body three days a week, rather than only focusing on muscle parts, means you'll be constantly challenged with demanding workouts.

This sort of 3-day split workout is more difficult since your body has less time to recover between sessions. It's a fast, effective way to build muscle and shed fat, which leads to a more shapely physique. Please see the instructions listed below.

Monday: Chest, shoulders, and triceps

Complete three sets of each exercise:

8 reps of Chest press
12 reps of Incline press
12 reps of Crossovers
12 reps of Overhead press
12 reps of Lat raise
12 reps of Skull crushers
Push-ups with a band to failure

Tuesday: REST DAY

Wednesday: Back and biceps

Complete three sets of each exercise:

Seated resistance band row for 30 seconds
12 reps of Lat pulldowns
12 reps of Bent over banded flies
12 reps of Hyperextension of the back
12 reps of Curls of the biceps
12 reps of Curls with a hammer
Push-ups with a band to failure

Thursday: REST DAY

Friday: Legs and core

Complete three sets of each exercise:

Use a banded barbell to perform 12 squats
12 reps of leg presses
12 reps of leg extensions
12 reps of leg curls
12 reps of calf lift while standing
20 sit-ups
20 crunching push-ups with a resistance band

Saturday: REST DAY

Sunday: REST DAY

Push-pull leg split workout routine for beginners

This programme is for novices who are looking for full-body exercise. This 3-day split incorporates many muscle groups each time, to assist you in developing a more physically fit body. Getting started with 3-day splits and building a good base level of fitness you can continue to improve after a few weeks of training, is a great way to start.

Monday: Full body workout

Complete three sets of each exercise:

12 reps of Chest press
12 reps of Banded squats
12 reps of Bent over rows
12 reps of Lat raise
12 reps of Bicep curls
12 reps of Triceps extensions
Push-ups with a band to failure

Tuesday: REST DAY

Wednesday: Full-body workout

Complete three sets of each exercise:

12 reps of The incline press
12 reps of Deadlift
12 reps of Pull-ups on the lats
12 reps of Shoulder press
12 reps of Bicep curls
12 reps of Triceps extension
Push-ups with a band to failure

Thursday: REST DAY

Friday: Full body workout

Complete three sets of each exercise:

12 reps of chest presses
2 reps of pull the cable
12 reps of shoulder presses overhead
12 reps of curls of the biceps

Saturday: REST DAY

Sunday: REST DAY

Important Reminders

Don't forget to do your warm-ups. It may not be the most enjoyable aspect of training, but it is critical for performance and injury prevention. I recommend a 5-10-minute aerobic warm-up on a treadmill or elliptical to get the heart pounding and the muscles warmed up.

Some active warm-ups should follow this to prepare the joints for weights. I recommend warming up your rotator cuff muscles on push and pull days by practising external/internal rotations in various planes of motion. To increase shoulder stability when making pressing or overhead motions, you can utilise a band or a cable.

Last but not least, I would highly advise performing cardiovascular activity for at least 30 minutes towards the conclusion of your exercise or on a non-workout day. It may even be as easy as going for a stroll. After all, you wouldn't want to overlook the most important muscle of all, the heart.

There are more specific 3-day split routine sheets available online, and we urge you to find the ones that best suit you and your routine. Oh, and of course, always ask a professional for help if you aren’t sure about anything!

Summing up the 3-day split for beginners

The three-day training schedule is ideal for beginners since it provides plenty of recovery time between sessions. Rest is necessary for optimal healing as well as strength and muscular development. So, for best results, strictly adhere to our training plan. Pay attention to your body's demands for rest, and don't skip your warm-up or stretching activities. Above all, don't skip your cardio and get an adequate source of protein to aid recovery!