3 Day Gym Workout Routine (The Ultimate Guide w/ Free PDF)
If you’re looking for an ultimate, easy-to-follow, and effective 3-day split workout to help you build a brawny physique, I can help you.
I’m helping tens of thousands of people achieve their best shape through my free workout programs. I feel delighted when people text me on Instagram and Facebook or email me about their progress. That gives me the motivation to share new routines and update the old ones so my workout plans stay relevant and effective and can help you reach your fitness goal.
In this article, I’ve shared a complete 3 day gym workout routine (with PDF) for those who have limited time for the gym but want to be fit, strong, and healthy.
Whether you want to put on some muscles, grow strength, or enhance your overall fitness, you can follow this program to achieve your goal.
3 Day Workout Program Description
Program Duration6-8 WeeksProgram GoalBuild Muscle and StrengthRoutine TypeUpper/Lower Mix and PPLTraining LevelBeginner to AdvancedTraining Days per Week3 DaysSuitable ForMen and WomenDuration of One Session60-90 minutesSplit Type: I’ve shared two different splits in this article. The first one involves performing a combined upper/lower body workout in each session, while the other includes push exercises on day one, pull exercises on day two, and leg workouts on day three. You can follow one of them or a combination of both.
Suggested Program Duration: Whether you follow split A, B, or a combination of both, make sure you do it for at least 12 weeks to see the visible results.
Workout Goal: This program is for lifters who want to increase their strength, build lean mass, and want to look aesthetically.
Difficulty Level: Most of the exercises I’ve shared in this routine are suitable for all fitness levels.
Target Gender: From males to females, anyone can follow this three-day split.
Warm-up: Start your workout with 5-minutes of dynamic warm-up exercises, then five minutes of resistance training with light weight. For example, you can do seated machine flies for the chest, pulldown for the back, and leg extensions for the quads before lifting heavy.
The Hybrid 3 Day Split Workout for Muscle Gain
Day 1: Chest, Triceps, and Calves Day 2: Back, Biceps, and Hamstrings Day 3: Shoulder, Quadriceps, and GlutesDay 1: Chest, Triceps, and Calves
WorkoutSetsRepsRest Between SetsFlat Bench/Machine Press412, 10, 8, 81-2 minIncline DB Bench Press312, 10, 81-2 minMachine Chest Fly312, 10, 101-2 minTriceps Rope Pushdown312, 10, 101-2 minOne-arm Overhead Tricep Extension310/arm1-2 minStanding Calf Raises315, 15, 151-2 minInstructions:
Increase the load after each set of every exercise. Perform each exercise in a controlled manner with proper form.You can replace some exercises for the chest, triceps, and calves in the following weeks of 3 day gym workout schedule.
Here’s the list of exercises you can incorporate or replace in the coming weeks:
ExerciseMuscleIncline Bench PressChestDipsChest and TricepsDumbbell PulloverChestPec Deck FlyChestSkull CrusherTricepsTricep KickbackTricepsBench DipsTricepsCable Triceps PushdownTricepsDonkey Calf RaisesCalvesDay 2: Back, Biceps, and Hamstrings
WorkoutSetsRepsRestLat Pulldown412, 10, 10, 81-3 minBent-over Barbell Row312, 10, 81-2 minSeated Cable Rowing312, 10, 81-2 minBarbell Biceps Curl312, 10, 101-2 minConcentration Curl312, 10, 101-2 minRomanian Deadlift310, 8, 61-3 minInstructions:
You can replace some exercises in the following weeks. For example, you can do one-arm dumbbell rowing instead of bent-over row, pull-ups instead of the deadlift, cable curls instead of barbell curls, etc.Day 3: Quadriceps, Shoulder, and Glutes
WorkoutSetsRepsRestBarbell/Smith Machine Back Squat415, 12, 10, 81-3 minMachine Leg Press/Extension315, 12, 101-2 minBarbell/Smith Machine Overhead Press312, 10, 81-3 minDumbbell Lateral Raises312, 10, 81-2 minMachine Reverse Fly312, 10, 81-2 minShoulder Shrug312, 10, 81-2 minHip Thrust312, 10, 81-2 minAdvanced 3 Day Full Body Workout Plan to Get Muscular
Monday: Chest, Shoulder, and Triceps Wednesday: Back, Biceps, and Forearms Friday: Legs and CoreMonday: Chest, Shoulder, And Triceps
ExerciseSetsRepsRestFlat Barbell Bench Press412, 10, 8, 62-3 minIncline Dumbbell Press410, 8, 8, 62-3 minBarbell Overhead Press412, 10, 8, 62-3 minDumbbell Lateral Raises312, 10, 81-2 minMachine Reverse Fly310, 10, 81-2 minTriceps Pushdown312, 10, 81-2 minOne-arm DB Tricep Extension310, 10, 81-2 minWednesday: Back, Biceps, and Forearms
ExerciseSetsRepsRestConventional Deadlift46, 4, 3, 22-3 minBW/Weighted Pull-ups3Failure2-3 minLat Pulldown412, 10, 8, 62-3 minSeated Cable Rowing412, 10, 8, 61-2 minBarbell Bicep Curl312, 10, 81-2 minIncline Dumbbell Curl312, 10, 81-2 minDumbbell Wrist Curl312, 10, 81-2 minFriday: Legs and Core
ExerciseSetsRepsRestBarbell Back Squat415, 12, 10, 82-3 minMachine Leg Press315, 12, 102-3 minLeg Extension312, 10, 81-2 minMachine Leg Curl312, 10, 81-2 minHip Thrust312, 10, 81-2 minHigh Cable Chop315/side30-secHanging Knee Raise320-2530-secWeighted Plank31-2 min45-sec3 Day Gym Workout Routine PDF
Tips and Suggestions for Optimal Results
You should add weight to every set of each exercise. The last 2 to 3 reps should be challenging. If they are not, add more weight or do more reps. You can replace some exercises with other exercises in the following weeks of training. Diet is equally important for gaining muscles. You can’t grow by doing multiple sets and reps if you don’t feed your body the optimum nutrition. You can find various articles regarding diet plans on the web; check them out and try to follow the one you like. Get quality sleep every night. Research has shown that good sleep quality is associated with greater muscle strength. So, getting up early at night will have a positive impact on your results.1 Chen Y, Cui Y, Chen S, Wu Z. Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study. J Musculoskelet Neuronal Interact. 2017 Dec 1;17(4):327-333. PMID: 29199194; PMCID: PMC5749041. Consistency is one of the most important factors for achieving the desired goal. If you skip a diet or workout, you won’t be able to achieve your fitness body.Frequently Asked Questions (FAQs)
Can You Do Cardio on Training Days?
Yes, you can do 10 minutes of low-impact cardio after finishing your resistance exercises. However, if you want to lose weight, you have to focus equally on cardio and strength training.
Can You Follow These Programs for Weight Loss?
Yes, you can follow one of the programs to build strength and lean mass. However, it won’t increase weight loss because weight loss happens when you lower your calorie intake. I suggest following this low-calorie meal plan and body recomposition plan to reduce your fat percentage and shape your physique.
Are Three Days a Week Enough for Muscle-Building?
Yes, if you perform 15-20 sets for every muscle group in three days, you’ll see decent results over time. However, if you want to get big and muscular, I suggest working out five times a week. A study has also shown that training muscle groups at least twice a week stimulates more muscle growth than once a week. Schoenfeld, Brad J et al. “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 46,11 (2016): 1689-1697. doi:10.1007/s40279-016-0543-8
Can You Make Modify This Routine?
Yes, you can make whatever changes you want in this plan. For example, you can replace, remove, or add some exercises, depending on your choice. And for that, you can find various exercises from different categories on this website.
What’s The Best Time to Work Out?
You can work out at any time of the day that suits you the most. No studies have strongly suggested the best time for exercising for muscle growth. So, you can work out when you feel more energetic and when you can lift more weight.
How Long Will It Take to Build Muscle?
If you eat the right foods, sleep well, and train consistently, it will take about four to six months to see noticeable results with this gym 3 day split workout.
References
1Chen Y, Cui Y, Chen S, Wu Z. Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study. J Musculoskelet Neuronal Interact. 2017 Dec 1;17(4):327-333. PMID: 29199194; PMCID: PMC5749041.
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Murshid Akram
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Murshid Akram
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
About Me
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
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