The at home 3 day split workout routine. Like Superman saving Lois Lane, the 3 day split saves your a** when it comes to balancing a modern life and exercise…
Having two children, a full-time job, and a wife – I personally do not have the time to hustle the gym five days a week.
Do you?
I thought so… That’s where the 3 day split workout program comes into play.
When utilizing a 3 split program, you effectively make sure your body is getting just the right amount of exercise and rest it needs: The perfect combination for effective muscle and strength gains!
Today I’ll give you two 3 split training programs specially designed for use within your own home.
One program carefully crafted to suit beginners – and one aimed at the seasoned trainer.
But first, some theory behind the science of the 3 day split workout routine concept:
Contents
At Home 3 day Split Workout Routine: The Basics
To understand why a 3 split training program is the perfect fit for us home trainers you got to understand the basics behind the concept.
What Exactly is a Split Program?
With split programs, you will exercise the different parts of the body on separate days of the week.
You will not be training your whole body in one big workout session, but in stead divide the body training 1-2 muscle groups each workout.
There are two significant advantages following this simple training principle making it superb for building muscles:
- You will spend more time on each muscle group, giving the muscles a more intensive workout than if you were to exercise your whole body.
- Your muscles will gain more rest to restitution between each exercise session.
The two most essential aspects besides nutrition are the intensity your muscles are subject to and the restitution you grant them between each time they are trained.
“Regardless of your goal, you need to keep your intensity level as high as it can be. The whole point of training is to tear your muscles down, thus allowing for it to grow back larger and stronger.”
Reference: www.bodybuilding.com – Basic Rules Of Split Training!
A well crafted 3 split training program maintains this perfectly and will at the same time be super practical and fit your crazy family life week schedule like a charm!
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Why is The 3 Day Split Program so Popular?
The average gym-goer who lives a hectic life and at the same time manages to maintain a fit body, will in 9 out of 10 cases follow a 3 day split routine.
And there’s a reason behind it:
Perfect Amount of Exercise
You’ll get the ideal amount of exercise – not too much and not too little.
And at the same time you’ll be granted time to take care of your family, work, friends, watch Netflix, – and every thing else life have to offer without your body falling to pieces.
We can’t all be gym-rats dedicating our life to the bad-ass hard-iron section at the local gym.
Train All the 6 Big Muscle Groups
3 is the perfect number for combining the six big muscle groups into 3 hardcore workouts targeting all your body.
The Perfect Fit to Your Work Week
And last but not least…
This kind of split fit’s perfectly into your work week:
- Monday: Chest and triceps
- Wednesday: Back and biceps
- Friday: Shoulders and legs
Ka-boom!
Your whole body has been worked out in a matter of three days! Can it be any simpler than that?
The Benefits of Following a 3 Day Split Routine
If an exercise routine is practical should not be the deciding factor when putting together your work out program.
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Keeping it practical and simple is good, but will not necessarily be synonym with great results.
But:
If you put together a practical and effective routine, then you will sure as damn knock on the door of Mr. Results.
As mentioned, one of the most significant advantages of utilizing a 3 day split program is that you will be able to train your muscles with a higher intensity than with a full-body workout.
And considering the fact that you in 3 days will be able to hit all the major muscles, it makes the program both practical and effective.
Wife/ husband, children, work, TV, knitting, baking, bird watching, – you will have spare time to take care of it all!
The Importance of Rest
One of the great aspects of exercising the different muscle groups once a week is that you will allow them some valuable time to restitution.
Why is this so good?
Your muscles actually grow when you’re not tearing them apart, lifting weights…
The controlled process of damaging your muscle fibers takes places when exposing them to stress, whereas you heal them with nutrients and rest, giving them the chance to get even stronger.
“The downside of not resting adequately between workouts is overtraining syndrome. It’s a condition that causes physical and emotional problems. If you feel extreme fatigue or weakness during a workout, and you’re not experiencing strength gains every two or three weeks, you may be overtraining.”
Reference: livehealthy.chron.com – How Much Time of Rest Before Lifting Weights Again?
If you only target your chest once a week, you actually allow that chicken-breast six days of restitution to grow stronger!
But take note:
Even though you only once a week focus your exercise on the chest, it will get a portion of activation as secondary muscle when the surrounding muscles are being trained as well:
- When you train your shoulders, the chest will also get its share of whop a**,
- and when you’re having your chest-day, your shoulders will hurt as well.
As of this, your muscles will not go into total sleep-mode a week at a time, -but that’s a good thing.
The intensity a secondary stabilizing muscle will get exposed to is actually perfect for growth and will absolutely not interfere with the rest period.
At Home 3 Day Split Workout Routine For Beginners
Before you move on to the workout plans, be sure to bookmark my massive guide on at home workouts, fully packed with exercises perfectly suited for workouts within your home!
Now, let’s move on…
This 3 day split program is perfect for beginners!
It is designed to hit every muscle group once a week, utilizing exercises carefully picked for optimal results. Each workout day consists of 3 – 5 exercises keeping it manageable for the exercise newbie.
When following this routine, your primary focus should be on maintaining perfect technique and doing every single exercise like they are supposed to be done.
Get the technique in place before progressing to the next workout routine!
Technique is the most crucial aspect in training and is many times overlooked. Make sure that movement patterns are grooved well prior to adding load or repetition to the exercise
S&C Coach for the Denver Broncos @LorenLandow Tips for Everyday Athletes https://t.co/rsZIb1a3VL— Geoffrey Kimani (@GeoffKimani) October 28, 2018
The program will hit your chest/ triceps on Monday, back/ biceps on Wednesday and legs/ shoulders on Friday.
The core muscles are bullied after each workout using two optional ab exercises, and every day starts with 10 minutes warm-up.
Ok, let’s have a look at the 3 day split workout routine for beginners:
Monday: Chest And Triceps Bonanza
CHEST:
- Push ups: 4 sets, 12,10,10,10 repetitions
- Decline push ups: 2 sets, 10 repetitions
TRICEPS:
- Chair dips: 3 sets, unit failure
- Dumbbell triceps extension: 3 sets, 10 repetitions
Wednesday: Back And Biceps Beating
BACK:
- Table pull up/ Broom pull up: 4 sets, 10 repetitions
- Suspended row/ Door row: 3 sets, 12 repetitions
- Suspended one arm row/ Rubber band one arm row: 3 sets, 10 repetitions
BICEPS:
- Suspended biceps curl/ Rubber band biceps curl: 3 sets, 8-10 repetitions
Friday: Legs And Shoulders Fun-Day
LEGS:
- Wall squats (Use weighted vest to add resistance): 4 sets, 12,10,10,10 repetitions
- Suspended leg extensions: 3 sets, 12 repetitions
- Suspended leg curl: 3 sets, 12 repetitions
SHOULDERS:
- Dumbbell military press / Rubber band military press: 4 sets, 8-10 repetitions
- Dumbbell lateral raise / Rubber band lateral raise: 3 sets, 10 repetitions
If you are eager to get back to business you can skip the Sunday rest-day and start the cycle one day early.
After some months building your basic strength and technique, you will be ready for the next program, setting you up to challenge for Mr/ ms Olympia! 🙂
At Home 3 Day Split Workout Routine For Seasoned Trainers
This program is perfect for individuals with a reasonable basis!
It is designed to hit every muscle group once a week, utilizing exercises carefully picked for optimal results. Each workout day consist of 7 – 8 exercises beating the beef tender as h** for maximum muscular growth!
Be sure to do all exercises in the order as listed.
Keep the breaks between the sets to a maximum of 2 minutes. Do one warm-up set before every exercise (40- 60% of workout workload). The warm-up set will NOT count as part of the work sets listed in the program.
The program will hit your chest/ triceps on Monday, back/ biceps on Wednesday and legs/ shoulders on Friday.
The core muscles are bullied after each workout using two optional ab exercises.
Monday: Chest And Triceps Party
CHEST:
- Suspended chest press: 3 sets, 6-12 repetitions
- Decline push-up (Use weighted west for additional resistance): 3 sets, 8-12 repetitions
- Exercise ball dumbbell flies/ Suspended flies: 3 sets, 8-10 repetitions
- Chair Chest dips/ Suspended chest dips: 3 sets, 8-16 repetition
TRICEPS:
- Dumbbell triceps extension: 3 sets, 6-10 repetitions
- Chair triceps dips/ Suspended triceps dips: 3 sets, 8-12 repetitions
- Suspended overhead triceps extension: 3 sets, 6-10 repetitions
- Triceps push ups: 2 sets, 8-10 repetitions
Wednesday: Back And Biceps Blues
BACK:
- Suspended lateral pull down: 3 sets, 8-10 repetitions
- Suspended row/ Rubber band row: 3 sets, 8-10 repetitions
- Rubber band deadlift: 4 sets, 6-8 repetitions
- Pull-ups: 4 sets, until failure
BICEPS:
- Dumbbell hammer curls: 3 sets, 8-10 repetitions
- Dumbbell biceps curls/ Resistance band biceps curl: 3 sets, 8-10 repetitions
- Narrow grip chin ups: 4 sets, 8-10 repetitions
Friday: Shoulders And Legs Party
SHOULDERS:
- Dumbbell lateral raise / Rubber band lateral raise: 3 sets, 8-10 repetitions
- Dumbbell military press/ Rubber band military press: 3 sets, 6-10 repetitions
- Dumbbell front rise/ Rubber band front rise: 3 sets, 8-10 repetitions
- Hand stand shoulder press: 3 sets, 4-8 repetitions
LEGS:
- Suspended leg curls: 3 sets, 8-10 repetitions
- Sissy squats: 3 sets, 6-10 repetitions
- Rubber band squats: 3 sets, 6-10 repetitions
- Weighted calf raise (either use dumbbells or weighted west): 4 sets, 8-12 repetitions
If you are eager to get back to business you can skip the Sunday rest-day and start the cycle one day early.
This program will build a lot of lean muscle, -and also it is relatively easy to follow.
Remember to add resistance, making you struggle to reach the stated number of repetitions. Applying too little resistance, making it easy to complete the workout, is a BIG no-no = reduced results.
You HAVE TO use resistance making you push yourself to reach the repetition goal!
If you are to lift 8 times you should not be able to lift 9 times; you get it?!?!?!?
Watch your breathing and watch the clock during your brakes. Remember what I said earlier; the rest periods should not exceed 2 minutes!
Focus on maintaining a smooth and steady pace during the movements keeping you in control from start to finish.
Good luck!
Final Words: 3 day Split Home Workouts Really Work!
There it is…
You’ve just been given two home exercise programs guaranteed to add extra pounds of stone-hard beef to your body:
- At home 3 day split workout routine for beginners.
- At home 3 day split workout routine for seasoned trainers.
If given a try, I will personally guarantee you will not be disappointing. 3 split workouts actually work amazingly well!
What are you waiting for?
Stop reading and start building muscle!
PS! Want to check out even more exercises perfectly suited to do in the comfort of your own home? Well, check out my superb guide to workouts at home without equipment for tons of different exercises and workout routines!