3 Day Workout Splits
Are you looking for a way to get in shape, but you don't know what routine to follow? If so, then you're in luck! 3-Day workout splits are a great way to build muscle and strength at home.
What is a 3 day workout split?
A 3 day workout split is a one week training schedule that divides your body into three different muscle groups. There are different kinds of 3 Day Splits such as Full Body, Push, Pull, Legs (PPL) or other variations that group muscles together on each day. Follow the three workouts on any day of the week. Repeat weekly to keep working on the goal of the 3 Day workout split.
Showing 12 results for "3 Day Workout Splits"
Showing 12 results
Body Target
Equipment
Group
Time
Level
Rating
Interval
Circuits
Rounds
Workout Type
24 min3-Day Split Low Impact Strength - Workout #3Circuit 1- Weighted Squat with Calf Raise
- Overhead Press (Palms Out)
- Weighted Romanian Deadlift
- Concentration Curl
- Flying Superman
- Glute Bridge
Circuit 2- Cross Body Hammer Curl
- Standing Tricep Kick Back
- Lateral Raise
- Table Tap
- Oblique Crunch
- Asymmetrical Push-up (on Knees)
60s/10s 30s/10s 40s/30s2 rounds2 circuits
19 min3-Day Split Low Impact Strength - Workout #2Circuit 1- Walkout
- Lunge with Hammer Curl
- Donkey Kick Out
Circuit 2- Sprinter Pull
- YTW
- Full Plank with Arm Circle
Circuit 3- Standing Reverse Fly
- Bent Over Row
- Bicep Hold
60s/20s 40s/20s 30s/20s mix2 rounds3 circuits
24 min3-Day Split Low Impact Strength - Workout #1Circuit 1- Push-up with Side Plank (3 Sec Hold)
- Tricep Raise
- Squat Press
- Weighted Sumo Squat
- Single Leg Squat to Seated
- Slow Bicycle
30s/30s 40s/20s4 rounds1 circuit
24 min3-Day Push Pull Legs Split - Legs WorkoutCircuit 1- Squat to Side Lunge
- Pendulum Lunge
- Single Leg Romanian Deadlift
Circuit 2- Banded Weighted Squat with Calf Raise
- Weighted Bulgarian Squat
- Weighted Pulsing Lunge (Alt)
- Bridge with Chair
Circuit 3- Banded Jump Squat
- Banded Standing Kick Out
- Jumping Jack Plank
- Weighted Sumo Squat
- Reverse Lunge to Knee Drive
60s/20s 40s/20s 20s/10s 60s2 rounds
24 min3-Day Push Pull Legs Split - Pull WorkoutCircuit 1- Zottman Curl
- Weighted External Rotation (Alt)
- Bear Crawl Switchback
- Single Leg Hammer Curl
- Weighted Bicycle
- Renegade Row
Circuit 2- Weighted Leg Drop
- Flying Superman
- Bent Over Wide Row
- Weighted Deadlift
- Standing Reverse Fly
- Wrist Curl
60s/10s 30s/10s 40s/30s2 rounds
28 min3-Day Push Pull Legs Split - Push Workout★★★★★1 review(s)Circuit 1- Single Arm Squat Press with Twist
- Lateral to Front Raise
- Rotating Press
Circuit 2- Lying Chest Press
- Lying Chest Fly with Pulse
- Lying Single Arm Tricep Raise
Circuit 3- Plank-up with Shoulder Tap
- Negative Push-up
- Standing Tricep Kick Back
60s/20s 40s/20s 30s/20s mix3 rounds
27 min3-Day Split for Strength Gains & Fat Burn - Workout #3★★★★★2 review(s)- Weighted Sumo Squat with Pulse
- Weighted Romanian Deadlift
- Lunge with Hammer Curl
- Standing Tricep Kick Back
- Squat Press
- Push-up with Side Plank (3 Sec Hold)
- Lying Chest Press
- Weighted Russian Twist
- High Knees
- Weighted Glute Bridge
- Renegade Row (on Palms)
- Flutter Kick
25s/15s 40s/10s 30s/10s 20s/40s3 rounds6 circuits
27 min3-Day Split for Strength Gains & Fat Burn - Workout #2Circuit 1- Bridge with Chair
- Tuck Jump
- Hammer Curl to Press
- Narrow Grip Push-up
- Weighted Reverse Lunge with Kick Back
Circuit 2- Weighted Bulgarian Squat (Right)
- Weighted Bulgarian Squat (Left)
- Lateral and Front Raise
- Around the World
- Side Lunge with Bicep Curl
25s/10s 40s/10s 30s/10s 60s/60s3 rounds2 circuits
24 min3-Day Split for Strength Gains & Fat Burn - Workout #1★★★★★1 review(s)Circuit 1- Burpee with Side Jump
- Bent Over Wide Row
- Bicep Curl with Wide Angle
- Lying Single Arm Tricep Raise
- Weighted Table Tap
- Lying Chest Fly with Pulse
Circuit 2- Weighted RDL to Calf Raise and Shoulder Shrug
- Single Leg Overhead Press (Palms Out)
- Single Leg Romanian Deadlift
- Leg Raise with Slow Drop
- Jumping Jack Plank
- Weighted Side Squat with Leg Lift
60s/10s 30s/10s 40s/30s2 rounds2 circuits
19 min3-Day Full Body Split for Beginners - Workout #3Circuit 1- Overhead Lunge
- Lateral to Front Raise
- Leg Raise with Slow Drop
Circuit 2- Lying Chest Press
- Tabletop Row
- T-Superman
Circuit 3- X Jump
- Full Plank with Arm Circle
- Weighted Calf Raise
60s/20s 40s/20s 30s/20s mix2 rounds3 circuits
19 min3-Day Full Body Split for Beginners - Workout #2Circuit 1- High Knees
- Weighted Sumo Squat
- Reverse Lunge (Alternating)
- Push-up with Side Plank
Circuit 2- Bent Over Row
- Squat Press
- YTW
- Slow Bicycle
20s/20s 40s/40s 40s/40s 30s/60s2 rounds2 circuits
19 min3-Day Full Body Split for Beginners - Workout #1★★★★★2 review(s)Circuit 1- Lunge to Knee Get-up
- Plank-up (on Knees)
- Standing Tricep Kick Back
- Squat, Curl, Press
- Full Plank with Shoulder Tap
40s/40s3 rounds1 circuit