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May 8, 2022 · Day 1: Chest, Triceps, and Calves. Instructions: 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.
- 6-8 Weeks
- Upper/Lower Mix and PPL
- Build Muscle and Strength
- Beginner to Advanced
- Push-Pull-Legs 3-Day Split. Difficulty level: 2/10. What is the Push Pull Legs 3-day split? The push pull legs (PPL) split is one of the most popular and effective training methodologies that fall under the 3x/week frequency.
- CHEST + Triceps — Back+ Biceps — Legs + Shoulders. Difficulty level: 4/10. This variation of the 3-day split builds on PPL by splitting the muscles further.
- UPPER-LOWER-UPPER (ULU) SPLIT. Difficulty level: 2/10. The ULU split is similar to PPL. “Pull” and “Push” are combined into “Upper Body” and trained twice a week.
- UPPER/LOWER/FULL (ULF) SPLIT. Difficulty level: 3/10. The ULF split is just like the ULU split, but with a slight twist. Instead of training upper body twice a week, we train it once and do a full body workout on the third day.
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5 days ago · Bodyweight 3 day workout routine; FAQs on building muscle, gaining strength, and losing fat; THE BEST 3-DAY WORKOUT SPLITS. A 3-day split is any routine that divides your training days or muscle groups into three separate workouts per week. This means there are a lot of ways it can be organized.
May 8, 2023 · The 3-day upper/lower split is another one of the most popular and proven workout splits of all time, and one of my personal favorites.. You alternate between training the upper body (chest, back, shoulders, biceps, triceps) and the lower body (quads, hamstrings, glutes, calves… and usually abs as well) every other workout so that you’re doing Upper/Lower/Upper one week, and then Lower ...
Apr 21, 2021 · Adjust the following workouts to match your training goal: 3-Day Workout Split #1 – The Body Part Split. Chest and back. Legs. Shoulders and arms. 3-Day Workout Split #2 – The Powerlifting Split. Squat and assistance. Bench press and assistance. Deadlift and assistance.
- Training Editor
May 27, 2021 · 1st Place: ravadongon. With 4-day and 5-day workout splits becoming more and more popular amongst the bodybuilding and fitness community, it seems that 3-day splits are slowly dying away. What many people don't realize is that 3-day splits can be just as effective, if not more so than 4- or 5-day splits, which generally don't allow sufficient ...
Mass Moves Routine. You will only be lifting three days per week. ( Yes, only three days per week.) Each workout should take you about 60-70 minutes, door to door. Rest at least 90 seconds between exercises such as bicep curls and Romanian deadlifts, and up to 3-4 minutes on your heavier sets of bench presses and squats.
