woman doing yoga on stability ball

There is no point in browsing the internet for new exercise each day. No matter how many workouts you try, if they are not useful, the effort will be in vain. Thus, you need the type of exercise that instantly brings results to you. One such workout is the 3 day split workout. 

Unlike other slow workouts, this one is a weight training program that focuses on a group of muscles per day. In no time, you are sure to develop your dream body and attain your fitness goals. So, why wait?

 

The magic of a 3 day split workout 

 

Many people say that the 3 day split workout is a potential training program for muscle mass. But is that the truth for real? This exercise helps release growth hormones and regulate them for the proper functioning of our body. Such a thing also helps in muscle recovery that can prove to be a massive benefit for your health. 

Since this weight training program provides regular intervals between exercises, it helps the muscles to relax and rejuvenate without any force. Thus, the muscles that are worked in the body tend to be exercised intensely. Since the 3 day split workout takes regular intervals, it focuses on working out multiple muscle groups at a time. 

 

3 day split workout routine that will change the game 

 

Here is the complete 3 day split routine for you to go through. Such a thing will help you to determine the kind of effort that needs to be put into your workout. 

 

Workout 1.- Back, biceps and abs 

 

Exercise Sets Reps 

Barbell bent-over rows 4 10-12 reps 

 Lat pulldowns 3 10-12 reps

 Seated cable rows 3 10-12 reps

 barbell curls 4 10-12 reps

 seated incline hammer curls 3 10-12 reps

 leg raises ¾ 15-25reps 

 

Workout 2.- Chest, triceps and traps 

 

Exercise Sets Reps 

Barbell bench press 4 10-12 reps

 dumbbell flyers 3 10-12 reps

 dumbbell pullovers 3 8-10 reps 

 skull crushers 3 10-12 reps

 triceps rope pushdown 3 10-12 reps

 upright rows ¾ 10-12 reps

 

 Workout3- Legs and shoulders 

 

 Exercise Sets  Reps 

 Barbell squats                                          

4 8-12 reps 

 Romanian Deadlift 3 8-10reps 

 Leg press 3 8-10 reps 

 Arnold press 4 10-12reps 

 standing dumbbell side lateral raise 3 10-12 reps

 seated dumbbell rear delt flyers 3 10-12 reps

 

Is a 3 day split workout useful?

 

 Yes. A 3 Day split workout is useful and makes sure to work like magic for all fitness freaks. The fact that this training program helps work out the muscles in an isolated way is useful. Such a thing is useful for you in maximizing strength and activating muscle growth in no time. 

Many people who have practiced the 3 day split workout at home have spoken about its benefits and convenience. This workout is not only easy to perform but also helps provide lots of usefulness to the trainee. So, if you are looking for an exercise that offers the best benefits, this is all you need. 

 

Diet to compliment the 3 day split workout

 

 Although this exercise is useful for you, it cannot alone bring the fitness benefits that you are looking for. Thus, a strict diet that helps you boost the nutritional content in your body is vital. Let us take a look at how to do it.

1. Macronutrients are a must-have. Not only are they packed with nutritional content but they also, help you improve your muscles. Protein, fat and carbohydrates are in this. Make sure to incorporate eggs, vegetables and other nutritional foods into your diet plan.

2. Control your calories. Firstly, you have to understand what your calorie level looks like. On that basis, you should try to create a diet plan that helps you control it well. 

3. Whole-based foods are a win-win. You must try to incorporate ample fruits into your diet to give you a boost of strength. Vegetables are also a mandatory addition to your diet. 

 

Frequently Asked Questions 

1. Is the 3 day split workout effective?

 Yes, you can try it out to see the difference for yourself.

2. What if I get injured during this training program?

 In that case, visit your medical expert immediately to avoid any complications. 

3. How long should the 3-day split last?

 Not more than an hour at a time. 

4. What should I do in the first 2 to 3 weeks of this program?

 Your focus should be on building strength for this period. 

 

The takeaway 

 Such a thing was all about the 3-day split workout for you to know. If you want to try it out, make sure you do it now. We promise; the results will be worth cherishing forever.