3-Day Split Workout
A classic three-day body-part split, chest and triceps, back and biceps, then legs and shoulders, that builds muscle on just three sessions a week with a full day of rest between each.
Program Overview
This three-day split groups your muscles into three focused sessions: chest and triceps, back and biceps, then legs and shoulders. Pairing the muscles this way means each pushing or pulling muscle works together naturally, so your sessions flow well and nothing gets overtrained. Three days a week with rest between each session makes it one of the most sustainable ways to build muscle, ideal if you cannot commit to four or five days in the gym. Every exercise includes a form video so your technique stays solid as you add weight.
Anyone with a few months of training who wants a proven muscle-building split on just three days a week. It is a great step up from full-body training.
Who Is This For?
This plan suits you if:
- You have a few months of consistent training behind you
- You can train three days a week with access to a full gym
- Your goal is building muscle
- You want focused sessions without living in the gym
Newer lifters may prefer a full-body plan first, and those who can train more often can push into a four or five-day split. Browse our muscle building programs to compare.
Weekly Schedule
Phase 1: Build the Base (Weeks 1-4)
Run all three sessions once per week in order, resting a day between each. Focus on clean reps through a full range with one or two in reserve on your working sets. Build the habit and the technique before pushing hard.
Use weights you control for all reps with a rep or two in the tank. Add load whenever a lift feels comfortable across every set.
Lie on a flat bench, grip the barbell slightly wider than shoulder width, and unrack it with arms extended.
Set the bench to 30-45 degrees.
Lie on a bench with dumbbells above your chest, palms facing each other.
Grip the barbell at shoulder width or narrower.
Stand facing a high cable with a rope attachment.
Lie on a flat bench holding an EZ bar with arms extended.
Stand with feet hip-width apart, bar over mid-foot.
Sit at a lat pulldown station, grip the wide bar with an overhand grip slightly wider than shoulder width.
Sit at a cable row station with feet on the platforms and knees slightly bent.
Hinge at the hips with a dumbbell in each hand.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Stand holding a dumbbell in each hand at your sides with palms facing your body.
Place the barbell on your upper traps, squat down until thighs are at least parallel.
Hold the barbell at hip height with an overhand grip, feet hip-width apart.
Stand a couple of feet in front of a bench and place one foot behind you on the bench.
Sit or stand holding dumbbells at shoulder height with palms facing forward.
Stand with dumbbells at your sides.
Stand on a raised surface with the balls of your feet on the edge and heels hanging off.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Phase 2: Add Intensity (Weeks 5-8)
Same three sessions, now pushing closer to failure and chasing progression on every lift. Add reps or weight wherever you can while keeping your form clean.
Aim to beat your last week on at least one set of each exercise, whether that is more weight, an extra rep, or a slower, more controlled tempo.
Lie on a flat bench, grip the barbell slightly wider than shoulder width, and unrack it with arms extended.
Set the bench to 30-45 degrees.
Lie on a bench with dumbbells above your chest, palms facing each other.
Grip the barbell at shoulder width or narrower.
Stand facing a high cable with a rope attachment.
Lie on a flat bench holding an EZ bar with arms extended.
Stand with feet hip-width apart, bar over mid-foot.
Sit at a lat pulldown station, grip the wide bar with an overhand grip slightly wider than shoulder width.
Sit at a cable row station with feet on the platforms and knees slightly bent.
Hinge at the hips with a dumbbell in each hand.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Stand holding a dumbbell in each hand at your sides with palms facing your body.
Place the barbell on your upper traps, squat down until thighs are at least parallel.
Hold the barbell at hip height with an overhand grip, feet hip-width apart.
Stand a couple of feet in front of a bench and place one foot behind you on the bench.
Sit or stand holding dumbbells at shoulder height with palms facing forward.
Stand with dumbbells at your sides.
Stand on a raised surface with the balls of your feet on the edge and heels hanging off.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
3-Day Split Workout PDF
A classic body-part split, chest and triceps, back and biceps, then legs and shoulders, that builds muscle on three sessions a week.
This is a 3-day split you run for 8 weeks with full gym access, resting a day between each session. Chest and triceps runs 6 exercises for 19 sets led by the bench press, back and biceps runs 20 sets led by the deadlift, and legs and shoulders runs 21 sets led by the squat. Phase 1 (weeks 1-4) keeps a rep or two in reserve while you build the habit and technique. Phase 2 (weeks 5-8) runs the same three sessions closer to failure, aiming to beat the previous week on at least one set of every exercise.
- Muscles That Work Together, Trained Together Triceps assist every press and biceps assist every pull, so pairing them with chest and back means they are already warm when their turn comes.
- A Full Rest Day Between Sessions Three sessions with a day off between each is easy to recover from and easy to fit around a working week.
- The Same Split, Progressed Nothing changes between phases except how hard you push. You spend eight weeks getting stronger at the same lifts rather than relearning new ones.
Get Your 3-Day Split
Includes both training phases, the weekly schedule, and exercise cues for all three sessions. Download instantly after you submit the form.
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Nutrition Guidance
Building muscle needs enough fuel and protein behind your training. Our macro calculator sets your calories and protein targets, and our recipes make hitting them easier. If you are choosing between programs, our guide on choosing the right plan for your goals is worth a read.
The Basics
- Calories: Eat in a slight surplus of 250 to 500 calories per day to build muscle while minimizing fat gain. Our macro calculator sets your starting point.
- Protein: 1.6 to 2.2g per kg of bodyweight daily to drive recovery and muscle growth. Browse our recipes for ideas.
- Hydration: Drink water consistently, especially on training days.
- Sleep: Seven to nine hours per night. Muscle is built during recovery, not during the session.
Use the macro calculator to set your calories and protein for your goal, then track your bodyweight as a weekly average and adjust in small increments based on the trend.
