3 day workout split pdf

Achieve new gains with this high intensity workout. The 3 day split is a popular form of bodybuilding routine, commonly used by weightlifters who want to put muscle on their frame. Requiring only 3 days makes this a great option for. This routine will allow you to maximize your training while allowing. Working out three days per week is by far the most popular way to workout. Sometimes you get into what id call a fitness rut and need to switch things up a bit. If youre looking for a workout program that is best suited to your current goals, let me help you to find that. This full body workout routine consists of 3 training days per week.

Get the technique right in this workout then move on to a more advanced workout like this 4 day split after 810 weeks. While performing this workout plan you should perform 1012 repetitions for each exercise with proper form. It is a low volume split so it should work well for the genetically typical trainee and the trainees with slower recovery. For example, the first push workout might be a heavy day, where you focus on compound lifts, lifting heavy weights in the 58 rep range. This 3 day split workout is done using supersets, meaning that you will do two different exercise series in a row and then have a 60second rest. The following workout is based on a 3 day split that allows each muscle group to rest a full 72 hours.

This 3 day workout hits all major muscle groups over a 3 day period. Best 3 day workout routine musclehack by mark mcmanus. B 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5 db bench press 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5. Barbell, bodyweight, dumbbells, ez bar, machines author. You will alternate between workout a which is covered in this pdf and workout b which will be covered in another pdf. If three days just isnt enough, try the day hyper trophy workout.

The 3 day split workout is a fullbody workout performed three times a week. The best 3 day workout routine push, pull, legs tiger. This is a collection of some of the most popular 3 day training programs available on lift vault. Using this routine, you will train one body part per day for duration of 5 days. Add more muscle size in less time with these three efficient, fullbody workouts to maximize muscle mass, size and strength. Womens 3 day beginner full body gym workout plan is specifically designed for women to tone muscles and for fat loss. One way to do that is to use the 3day split workout which will workout the whole body in the least amount of time. Day 3 is a highvolume workout that will bring on serious hypertrophy. The frank zane workout routine for lean gains and an. The ultimate 3 day split mass building workout plan weight. Each workout should take you about 6070 minutes, door to door.

A 3day split organizes your training into 3 workouts that together train the whole body. The following 5 day workout routine is based on a 5 day split. A 3 day split workout is a training routine that divides the exercises into three training days per week. While each routine has stated workout days ofmonday, wednesday and friday, any other. This hit mass 3 day split is perfect for beginners as well. Especially when it is combined with the secrets included in the wlc system. A good guideline is to rest long enough to move heavy weight, but not long enough to cool down. Since following the plan, which revolves around a 3 day split workout, scott has dropped 25 lbs of body fat and put on 8 lbs of muscle from looking at his pictures i speculate quite a bit more muscle than that.

Requiring only 3 days makes this a great option for those who are pressed for time, or. For a beginner, there is no need for more than three sessions a week. But lets say that you miss your wednesday workout, and training at the weekend isnt an option. That is, if you train on monday, youll have tuesday off, then train again on wednesday. The 3 day full body workout routine is a favorite workout of mine because it gives the best results. I really enjoy the 3 day split, as it keeps things nice and simple. And its for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. A classic 3 day bodybuilding split fitness and power. Why warming up before and cooling down after a workout is so important. Frank zane was one of the only men to beat arnold schwarzenegger in a bodybuilding competition. This is the basic beginner program that i recommend to beginners who are looking to build musclegain strength its uses the 3day version of the full body split, although it only involves two different workouts.

Ill even coach you through every workout here jeff, help me find the program best suited to my goals click now. Below i have created a 3 day split dumbbell workout. Because 34 workouts per week tends to suit most peoples schedules, recovery capabilities, and personal preferences, and allows for an optimal training stimulus to be provided. Click here for a free 3day split workout for fast muscle gains click to tweet. This is a split that i use from time to time for periods of 68 weeks.

Scott was following my greek god program, which he purchased six months ago when he saw my shrink wrap youtube video. Here are a few other notes about this 3 day split workout routine 1 the number of sets you perform whether its 2, 3 or 4 will depend on your training intensity level. Body parts are split into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. This routine is perfect for people who are not able to hit the gym for more than 3 times per week. Real workouts for real people who want to gain, lose weight, or build strength. The program also utilizes muscle spill over which indirectly trains a muscle group 48 hours after a direct training session. Best 3 day split workout program spreadsheets 2020 lift vault. Its no secret that split workouts are better for building muscle mass than full body workouts. Dayexercise week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 week 9 week 10 wednesday repsetwt. You simply alternate between them on each of the three training days so that youre doing aba one week and bab the next. With this workout you focus should be on your technique not the weight youre lifting. If youre training all the way to concentric failure, stick with the low end, and if youre training a. Best 4 day workout split program spreadsheets routine. With the 4day and 5day splits, you can rotate between two different workouts for each set of muscles, rather than just repeat the same workout each time.

Use the link below to download download tht 3day split logs rightclick and select save linktarget as. Each main muscle group is directly worked once a week. If three days just isn the ultimate 3 dayweek muscle building workout split. In the article below, i take you though the steps i took along the way of my transformation and following that. If you want free logs to track your workouts, i have laid them out in excel format for you to download or print out. If you want to grow quickly but safely, use the 3day split as it will give you enough rest.

The average weight lifter who has a busy life and is still able to maintain a great physique will be, 9 out of 10 times following a 3 day split routines. But what if you wanted to use a 5day workout routine instead. On day 2, youll kick up the intensity to build strength and prime your body for the third workout. An upper body day, to be performed twice a week, with 2 days rest in between them. The gainz alliance 3 day workout routine push, pull, legs whether youre a beginner or just strapped for time, this workout will help you make a copious amount of gains in minimal time. As you may recall from the first post in this series, the ideal number of workouts per week is 34. A 3 day split workout is a training routine that divides the exercises into. Its the perfect balance, not too much not too little. The 3day pushpulllegs split groups muscles together based on function. In an ideal world, youll have a day of rest between each workout. The ultimate 3 day split mass building workout plan trip.

Maybe you have been following any of my super set workouts and want to bring a little change into your daily routine. If you train only 3 days a week, you can still the 4 day split, simply pick up with the next day each time you start your new week again. Rest at least 90 seconds between exercises such as bicep curls and romanian deadlifts, and up to 34 minutes on your heavier sets of bench presses and squats. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. You can choose the days that are most convenient for you. The first day hits legsback, second day hits chestshoulders and the thrid day is dedicated to arms. You can recycle training weeks every six days, or simply take two days off. The workout hits your chesttriceps on monday, backbiceps on wednesday and legsshoulders on friday. While each routine has stated workout days ofmonday, wednesday and friday, any other three nonconsecutive days each week can be used. Sure, arnold gets all the glory, but zane had the best physique of all the golden era bodybuilder s, and quite possibly the best physique of all time. Most of the workout routines i design are based around 3day or 4day splits.

Standing calf raise 3 20, 15, 15 last set is your all out hit set to. The first day targets legsback, second day is chestshoulders and the last is dedicated to arm training. Below are four 3 day split workout routines that will have you stacking on both size and strength regardless of whether youre a newcomer or a seasoned gymgoer. Remember to spend time warming up before and cooling down after the workout. The best workout split for maximum muscle gains athleanx. There are different workouts compiled to be the most effective for you. The muscles of the upper body are separated by push and pull functions and the lower body legs is trained as a whole. Best 3 day split workout program spreadsheets 2020.

For the upper body days i like to do them on a monday and then a thursday. You can just as easily train on tuesdays, thursdays, and saturdays if it would be better for you. Check out this full body workout split that helps you train for both. The powerful, 4 day, strength, power and muscle building split. A 3 day split workout is the most popular workout routines around. When i first got into training, the 3 day workout split using the full body routine was my go to program. The growth program, then and now frank zane in 20, i was interviewed about the specific workout plan i used when training for mr.