3 Day Split: Best 3 Day Workout Split Routines

The three ways to split 3 days

Three sessions a week is the number most people can actually keep: it leaves four days for work, family, a run or a match, and every session has a rest day after it. What changes between the options is how much of the body each session covers, and with that, how often every muscle gets trained.

3 day gym splits compared
Split	Mon	Wed	Fri	Each muscle per week	Session length
Full body	Full body A	Full body B	Full body A (next week B, A, B)	3x	50 to 65 min
Push pull legs	Push	Pull	Legs	1x	60 to 75 min
Upper, lower, full body	Upper	Lower	Full body	2x	55 to 70 min

If you are not sure, the frequency column decides it. Training a muscle two or three times a week gives you more chances to practise the lifts and spreads the work out, which is why the full body and hybrid options suit beginners and busy lifters best. A 3 day push pull legs split makes sense when you already have a few years of training and like longer, themed sessions.

Option 1: 3 day full body workout split

This version alternates two sessions, A and B, so week one is A, B, A and week two is B, A, B. Both days cover a knee bending lift, a hip hinge, a press and a pull. The difference is the exercise and the rep range, so you never do the same heavy squat three times in a week.

Full body A
Exercise	Sets	Reps	Rest
Back squat	3	5 to 8	2 to 3 min
Bench press	3	5 to 8	2 to 3 min
Chest supported row	3	8 to 12	2 min
Romanian deadlift	2	8 to 10	2 min
Lateral raise	2	12 to 20	60 s
Dead bug	2	8 per side	45 s

Full body B
Exercise	Sets	Reps	Rest
Trap bar deadlift	3	4 to 6	3 min
Overhead press	3	6 to 10	2 to 3 min
Lat pulldown or chin-up	3	8 to 12	2 min
Walking lunge	2	10 per leg	90 s
Dumbbell curl	2	10 to 12	60 s
Cable triceps pushdown	2	10 to 15	60 s

This is a lean version of a 3 day full body workout. For three different sessions, with a heavy, medium and light day, see the full body workout routine. If you are completely new, the beginner workout plan starts with simpler exercises and builds up to this.

Option 2: 3 day split push pull legs

Push day trains chest, shoulders and triceps, pull day trains back and biceps, and leg day covers everything below the waist. Each muscle gets one session, so each session carries more sets than in the full body plan. The full six day version and its A and B days live on the push pull legs page; this is a condensed three day program.

3 day push pull legs (sets x reps, rest)
#	Push (Mon)	Pull (Wed)	Legs (Fri)
1	Bench press: 4 x 5 to 8, 3 min	Barbell row: 4 x 6 to 10, 2 to 3 min	Back squat: 4 x 5 to 8, 3 min
2	Seated dumbbell shoulder press: 3 x 8 to 10, 2 min	Pull-up: 3 x 6 to 10, 2 min	Romanian deadlift: 3 x 8 to 10, 2 min
3	Incline dumbbell press: 3 x 8 to 12, 2 min	Seated cable row: 3 x 10 to 12, 90 s	Bulgarian split squat: 3 x 8 to 10 per leg, 90 s
4	Cable fly: 2 x 12 to 15, 60 s	Face pull: 3 x 15 to 20, 60 s	Seated leg curl: 3 x 10 to 15, 60 s
5	Lateral raise: 3 x 12 to 20, 60 s	Hammer curl: 3 x 10 to 12, 60 s	Leg extension: 2 x 12 to 15, 60 s
6	Overhead triceps extension: 3 x 10 to 15, 60 s	Incline dumbbell curl: 2 x 10 to 12, 60 s	Standing calf raise: 3 x 10 to 15, 60 s

To soften the once a week problem, add two sets of the muscle you care most about to another day. Glutes a priority? Finish pull day with 2 sets of hip thrusts. Want bigger arms? Add curls to push day and pushdowns to pull day.

Option 3: upper, lower, full body

This hybrid gives Monday to the upper body, Wednesday to the legs and Friday to a lighter full body session. Every muscle is hit twice, the upper and lower days can be heavy, and the Friday session is short enough to keep when the week has been long. It is a good bridge between full body and a four day upper lower split.

Upper, lower, full body (sets x reps)
#	Upper (Mon)	Lower (Wed)	Full body (Fri)
1	Incline bench press, 4 x 5 to 8	Front squat or hack squat, 4 x 6 to 8	Leg press, 3 x 10 to 12
2	Dumbbell row, 4 x 8 to 10 per arm	Deadlift, 3 x 3 to 5	Dumbbell bench press, 3 x 8 to 12
3	Standing overhead press, 3 x 6 to 8	Hip thrust, 3 x 8 to 12	Lat pulldown, 3 x 10 to 12
4	Chin-up, 3 x 5 to 10	Lying leg curl, 3 x 10 to 12	Step-up, 2 x 10 per leg
5	Rear delt fly, 2 x 15 to 20	Seated calf raise, 3 x 12 to 15	Lateral raise, 2 x 15 to 20
6	Barbell curl and skull crusher, 2 x 10 each	Hanging knee raise, 3 x 10 to 15	Farmers carry, 3 x 30 to 40 m

Keep the Friday weights a little lighter than Monday and Wednesday, stopping 2 to 3 reps short of failure. The point of that day is the second exposure, not another all-out session.

Which 3 day split is best for you?

New to lifting, or back after a long break: full body. You practise the squat, hinge, press and pull three times a week and learn them fastest.
Main goal is strength: full body or the hybrid. Both repeat the main lifts often, which strength depends on.
Main goal is muscle, with 2+ years of training: any of the three works. Push pull legs gives longer themed sessions; the hybrid gives more frequency.
You run or play a sport: full body, with the heaviest leg work on the day furthest from your hardest run or match.
You often miss a session: full body. Miss Friday and every muscle has still been trained twice. Miss leg day on a PPL week and your legs get nothing.

Which days? Monday, Wednesday, Friday is the classic for a reason: there is a rest day after every session and the weekend is free. Tuesday, Thursday, Saturday works just as well. What you want to avoid on full body is training on back to back days, since every session works the same muscles. For a week that also holds a run or a class, the workout planner walks through where to place everything.

How to progress on a 3 day split

Three sessions a week is enough to get strong for years, as long as the numbers keep moving. Pick one rule and apply it to every exercise. The one below is double progression, a simple way to apply progressive overload:

Choose a starting weight that lets you hit the bottom of the rep range in all sets with about two reps left.
Each time the workout comes round, keep the weight and aim for one more rep in at least one set.
When every set reaches the top of the range, raise the load: 2.5 kg (5 lb) for presses and rows, 5 kg (10 lb) for squats and deadlifts, the smallest dumbbell jump for everything else.
Drop back to the bottom of the range with the new weight and build up again.

An example from Full body A: back squat 80 kg (175 lb) for 6, 5, 5. Next time 6, 6, 5, then 7, 6, 6, and so on until all three sets reach 8. Then it is 85 kg (185 lb) for 5 or 6 reps. To set a starting load from a set you have done before, the 1RM calculator turns it into an estimated max and a percentage chart.

Gripp

Three days a week, and the next weight is already there

Set your three gym days in Gripp's weekly schedule, along with any run or sport, and log every set's reps and weight. The next session shows the target for each set, so you know whether to chase a rep or add weight. An estimated 1RM per exercise and a chart over time show whether the split is working.

Join the waitlist

Common 3 day split mistakes

Trying to fit a five day program into three days. Ten exercises per session leaves you too tired to push the first ones next time. Six is plenty.
Making every full body day the heaviest day. Rotate rep ranges or exercises so the same joints are not loaded to the max three times a week.
Forgetting the posterior chain. Each week should include hinges like the Romanian deadlift and rows, not only squats and presses.
Switching splits every month. Run a 3 day workout routine for at least 8 to 12 weeks before you decide it is not working.
Not writing anything down. Without last session's numbers you cannot tell whether you are progressing or just turning up.

The exercises

Barbell back squat: quads and glutes and adductors highlighted

Barbell back squatQuads and glutesGuide

Barbell bench pressChestGuide

Chest-supported dumbbell row: upper back and lats highlighted

Chest-supported dumbbell rowUpper back and latsGuide

Romanian deadlift: hamstrings and glutes highlighted

Romanian deadliftHamstrings and glutesGuide

Trap bar deadlift: glutes and quads and hamstrings highlighted

Trap bar deadliftGlutes and quadsGuide

Barbell overhead press: front delts highlighted

Barbell overhead pressFront deltsGuide

Lat pulldownLatsGuide

Dumbbell walking lunge: quads and glutes highlighted

Dumbbell walking lungeQuads and glutesGuide

Barbell bent-over rowUpper back and lats

Pull-upLatsGuide

Barbell hip thrustGlutesGuide

Dead bugAbsGuide

Questions people ask

Is a 3 day split enough to build muscle?

Yes. Three hard sessions a week give most people enough sets per muscle to grow, especially when each muscle is trained two or three times across the week, as in full body or the upper, lower, full body hybrid.

What is the best 3 day workout split?

For most people, full body three times a week. It trains each muscle the most often and copes best with missed sessions. Push pull legs is a reasonable choice for experienced lifters who prefer longer themed days.

Is a 3 day push pull legs split good?

It works, but each muscle only gets one session a week. It suits lifters who already have a base and like long focused workouts. Beginners usually progress faster on full body.

Should I train 3 days in a row?

Avoid it on full body, because every session uses the same muscles. On push pull legs you can train three days in a row, but a rest day between sessions usually means better workouts.

How long should a 3 day split workout be?

About 50 to 75 minutes including warm up sets. If sessions run longer, drop the last isolation exercise before you cut rest on the main lifts.

Can I add cardio to a 3 day gym split?

Yes. Easy runs, rides or walks on the off days fit well. Keep hard intervals away from the day before your heaviest leg session.

3 day workout split: the best 3 day split routines