We don’t all have enough time to spend the entire week working out, but we all want those bulging biceps and sculpted abs! With a 3-day workout split, spend just three days a week working out to get the results you’re after. Because this beloved plan leaves you with more free time to spend doing other things you enjoy doing, this effective training style just might be the one that fits within your hectic lifestyle the most.
What’s a 3-day workout split, you ask? We’ll tell you. Read on to learn everything you need to know about this popular training method and how to find what works best for you, plus how you can use our Resistance Training System to maximize your training goals.
What’s A 3-Day Workout Split?
Simply put, a 3-day workout split is a training schedule that includes exercising three days a week. This means that out of the seven days, three days are spent working out, and four days are rest days.
Sounds pretty great, right?
We think so too! 3-day workout splits are targeted towards strength training exercises, with the idea that each day is dedicated to a particular muscle grouping that you want to work out. If you stick to this particular training schedule, it’ll result in seven full days of rest before working that same muscle grouping again.
For 3-day splits to be effective, it’s important to create targets and goals to hit, as it’s very schedule-oriented.
How Effective Is A 3-Day Workout Split?
A 3-day workout split is a very effective way to manage your week, make the most out of your limited time, and build the body of your dreams. It needs to be targeted and focused, and if you hit each of your three workout sessions at high intensity, you have plenty of time to rest and recover. Three-day workout splits are particularly useful when you’re targeting specific muscle groupings, as you’re always going to give each group ample time to rebuild after being trained.
Here are some of the top benefits of a 3-day workout split:
It’s Convenient
It’s much more convenient to fit three good workouts into your busy weekly schedule than it is to fit four, five, or six. This is why so many who attempt to use those kinds of four- to six-day splits have a difficult time staying consistent with it. It ends up being more workout days per week than they truly had the time in their schedule for -- and that eventually leads to missing workouts, which is the ultimate progress killer.
It’s Recovery-Friendly
Assuming the overall split you are using is scheduled properly (more on that in a hot second), working out three times per week is unlikely to be an issue for most individuals from a recovery standpoint. This matters because working out too much or too often and exceeding your body’s capacity to recover is another major progress killer.
There Are Many Great Scheduling Options To Choose From
Most individuals think that there's just one or two effective 3-day workout splits to choose from -- which can make it seem like options are limited. But that’s not the case at all! As you'll see below, there are a handful of different splits that use a 3-day workout schedule. Another advantage here is that you’ll be able to find a good option that fits into your specific schedule and the exact days you are able to train on (e.g., weekdays, weekends, etc.).
Let’s Take A Look At The Best Options And Figure Out Which One Is Right For You
There are many different types of 3-day workout splits. Here are a few of them:
The 3-Day Full-Body Split
- Monday: Full Body
- Tuesday: OFF
- Wednesday: Full Body
- Thursday: OFF
- Friday: Full Body
- Saturday: OFF
- Sunday: OFF
The 3-day full-body workout split is one of the most popular and proven workout splits of all time. The version shown above is the most common way to schedule it, but of course, the exact days of the week you choose don’t matter as long as that same structure is kept intact. It will allow you to train each body part up to three times. This effective split can work well for virtually every goal and every experience level.
The 3-Day Upper/Lower Split
Week One:
- Monday: Upper Body
- Tuesday: OFF
- Wednesday: Lower Body
- Thursday: OFF
- Friday: Upper Body
- Saturday: OFF
- Sunday: OFF
Week Two:
- Monday: Lower Body
- Tuesday: OFF
- Wednesday: Upper Body
- Thursday: OFF
- Friday: Lower Body
- Saturday: OFF
- Sunday: OFF
The 3-day upper/lower workout split is another one of the most popular and proven workout splits of all time. You simply alternate between training the upper body (shoulders, back, chest, triceps. biceps) and the lower body (glutes, quads, hamstrings, glutes, calves, and usually abs as well) every other workout so that you’re doing upper body/lower body/upper body one week and then lower body/upper body/lower body the next. You then continue alternating like this from week to week.
Just like the full-body workout split, the 3-day upper/lower split can work really well for virtually every goal and experience level.
The 3-Day Upper/Lower/Full Body Split
- Monday: Upper Body
- Tuesday: OFF
- Wednesday: Lower Body
- Thursday: OFF
- Friday: Full Body
- Saturday: OFF
- Sunday: OFF
The upper/lower/full body split is a combo of the previous two splits we’ve covered where you have an upper body workout, a lower body workout, and then a full body workout.
This split is suitable for all fitness levels, but it’s best for beginners transitioning away from full body and intermediate and advanced trainees looking for a higher frequency. If you are past the beginner stage and looking for slightly more frequency than the 3-day upper/lower split but without going with a pure full body workout split program -- this is an excellent option.
Wrapping It Up
We just covered three of the best options for working out three times per week. All you need to do now is pick the one that best suits your needs, preferences, and goals, and then design the workouts effectively yourself or use a proven program that’s built around your chosen split.
Need help finding a killer workout that will leave you dripping in sweat? Check out GEAR 1 from HYGEAR. Since this workout system is so versatile, it’s the perfect option for a 3-day workout split, allowing you to target different muscle groups without having to buy and store extra workout equipment. Whichever way you choose to break down your workouts—a full body split, an upper/lower split, or an upper/lower/full body split, GEAR1 will work for you.
Plus, there’s the added bonus of working your core in just about every exercise that you do, even if you’re not really thinking about it, thanks to having to hold your body in place against the resistance of the bands.
Whether you’re new to exercise or a long-time bodybuilder, GEAR 1 is excellent for all fitness levels. Head on over to HYGEAR and see how science and innovative technology can help you to reach your goals today.
Sources:
The importance of rest and recovery for athletes | Michigan State University
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