3 day workout split pdf

The ultimate 3 day split mass building workout plan weight. A 3 day split workout is the most popular workout routines around. The workout hits your chesttriceps on monday, backbiceps on wednesday and legsshoulders on friday. Below are four 3 day split workout routines that will have you stacking on both size and strength regardless of whether youre a newcomer or a seasoned gymgoer. This routine is perfect for people who are not able to hit the gym for more than 3 times per week. Standing calf raise 3 20, 15, 15 last set is your all out hit set to. With the 4day and 5day splits, you can rotate between two different workouts for each set of muscles, rather than just repeat the same workout each time. While each routine has stated workout days ofmonday, wednesday and friday, any other. On day 2, youll kick up the intensity to build strength and prime your body for the third workout. Get the technique right in this workout then move on to a more advanced workout like this 4 day split after 810 weeks. For a beginner, there is no need for more than three sessions a week.

Its no secret that split workouts are better for building muscle mass than full body workouts. Because 34 workouts per week tends to suit most peoples schedules, recovery capabilities, and personal preferences, and allows for an optimal training stimulus to be provided. A 3 day split workout is a training routine that divides the exercises into. Check out this full body workout split that helps you train for both. This is a collection of some of the most popular 3 day training programs available on lift vault. For the upper body days i like to do them on a monday and then a thursday. If you want free logs to track your workouts, i have laid them out in excel format for you to download or print out. Requiring only 3 days makes this a great option for those who are pressed for time, or. There are different workouts compiled to be the most effective for you. This 3 day workout hits all major muscle groups over a 3 day period. A 3day split organizes your training into 3 workouts that together train the whole body.

The 3 day full body workout routine is a favorite workout of mine because it gives the best results. Sure, arnold gets all the glory, but zane had the best physique of all the golden era bodybuilder s, and quite possibly the best physique of all time. But lets say that you miss your wednesday workout, and training at the weekend isnt an option. Most of the workout routines i design are based around 3day or 4day splits. A good guideline is to rest long enough to move heavy weight, but not long enough to cool down. Add more muscle size in less time with these three efficient, fullbody workouts to maximize muscle mass, size and strength. If you want to grow quickly but safely, use the 3day split as it will give you enough rest. If so, this three day split mass building workout plan will do the trick. In the article below, i take you though the steps i took along the way of my transformation and following that. Increase your gains with this three day bodybuilding split workout plan designed to pack on more muscle.

The gainz alliance 3 day workout routine push, pull, legs whether youre a beginner or just strapped for time, this workout will help you make a copious amount of gains in minimal time. Stay safe with the best weightlifting belt out on the market today, the dark iron fitness genuine leather weightlifting belt. A 3 day split workout is a training routine that divides the exercises into three training days per week. Its the perfect balance, not too much not too little. Sometimes you get into what id call a fitness rut and need to switch things up a bit. Real workouts for real people who want to gain, lose weight, or build strength.

The first day targets legsback, second day is chestshoulders and the last is dedicated to arm training. If youre training all the way to concentric failure, stick with the low end, and if youre training a. The program also utilizes muscle spill over which indirectly trains a muscle group 48 hours after a direct training session. A classic 3 day bodybuilding split fitness and power. Barbell, bodyweight, dumbbells, ez bar, machines author. If you train only 3 days a week, you can still the 4 day split, simply pick up with the next day each time you start your new week again. With this workout you focus should be on your technique not the weight youre lifting. Remember to spend time warming up before and cooling down after the workout. Each main muscle group is directly worked once a week. The ultimate 3 day split mass building workout plan trip. Womens 3 day beginner full body gym workout plan is specifically designed for women to tone muscles and for fat loss. Dayexercise week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 week 9 week 10 wednesday repsetwt. The first day hits legsback, second day hits chestshoulders and the thrid day is dedicated to arms. It is a low volume split so it should work well for the genetically typical trainee and the trainees with slower recovery.

The powerful, 4 day, strength, power and muscle building split. This is a split that i use from time to time for periods of 68 weeks. This is the basic beginner program that i recommend to beginners who are looking to build musclegain strength its uses the 3day version of the full body split, although it only involves two different workouts. Day 3 is a highvolume workout that will bring on serious hypertrophy. The 3 day split workout is a fullbody workout performed three times a week. You can just as easily train on tuesdays, thursdays, and saturdays if it would be better for you.

Rest at least 90 seconds between exercises such as bicep curls and romanian deadlifts, and up to 34 minutes on your heavier sets of bench presses and squats. This hit mass 3 day split is perfect for beginners as well. B 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5 db bench press 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5. This full body workout routine consists of 3 training days per week.

The growth program, then and now frank zane in 20, i was interviewed about the specific workout plan i used when training for mr. You will alternate between workout a which is covered in this pdf and workout b which will be covered in another pdf. But what if you wanted to use a 5day workout routine instead. Since following the plan, which revolves around a 3 day split workout, scott has dropped 25 lbs of body fat and put on 8 lbs of muscle from looking at his pictures i speculate quite a bit more muscle than that. For example, the first push workout might be a heavy day, where you focus on compound lifts, lifting heavy weights in the 58 rep range. When i first got into training, the 3 day workout split using the full body routine was my go to program. Use the link below to download download tht 3day split logs rightclick and select save linktarget as. You can recycle training weeks every six days, or simply take two days off. I really enjoy the 3 day split, as it keeps things nice and simple. Body parts are split into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. The following workout is based on a 3 day split that allows each muscle group to rest a full 72 hours. Best 3 day split workout program spreadsheets 2020.

The muscles of the upper body are separated by push and pull functions and the lower body legs is trained as a whole. Working out three days per week is by far the most popular way to workout. Ill even coach you through every workout here jeff, help me find the program best suited to my goals click now. Frank zane was one of the only men to beat arnold schwarzenegger in a bodybuilding competition. Best 3 day split workout program spreadsheets 2020 lift vault. While each routine has stated workout days ofmonday, wednesday and friday, any other three nonconsecutive days each week can be used. Click here for a free 3day split workout for fast muscle gains click to tweet.

The 3day pushpulllegs split groups muscles together based on function. This 3 day split workout is done using supersets, meaning that you will do two different exercise series in a row and then have a 60second rest. Here are a few other notes about this 3 day split workout routine 1 the number of sets you perform whether its 2, 3 or 4 will depend on your training intensity level. In an ideal world, youll have a day of rest between each workout. The best 3 day workout routine push, pull, legs tiger. The best workout split for maximum muscle gains athleanx. Requiring only 3 days makes this a great option for. You can choose the days that are most convenient for you. That is, if you train on monday, youll have tuesday off, then train again on wednesday.

If three days just isn the ultimate 3 dayweek muscle building workout split. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Each workout should take you about 6070 minutes, door to door. You simply alternate between them on each of the three training days so that youre doing aba one week and bab the next. Achieve new gains with this high intensity workout. Best 4 day workout split program spreadsheets routine. Especially when it is combined with the secrets included in the wlc system. An upper body day, to be performed twice a week, with 2 days rest in between them. And its for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. The frank zane workout routine for lean gains and an. This routine will allow you to maximize your training while allowing. Scott was following my greek god program, which he purchased six months ago when he saw my shrink wrap youtube video. The average weight lifter who has a busy life and is still able to maintain a great physique will be, 9 out of 10 times following a 3 day split routines. The following 5 day workout routine is based on a 5 day split.