workout 3 day split

If you’re new to working out and fitness, you’re probably searching online for workout plans and different workout splits. A common split that you may find is a push, pull, legs type of workout split. This is a great workout split if you plan on going 5-6 days out of the week, this way you can hit each part of the split at least 2 times in the week. However, what if you only have time for a 3 day workout split?

My workout suggestion to you for a 3 day split would be to do full body workouts. This would mean that each of the 3 days, let’s say Monday, Wednesday and Friday, you would do a complete full body workout on each of those days. This may sound like a lot but if you’re efficient with your time you will be able to get in and out in under an hour for each session. By spreading out the 3 day split with days in between this also gives your body ample time to recover from the workouts as well.

On each of the 3 days you can also change up the actual exercises that you do as well, this will keep things interesting and change up the stimulus on your body and muscles. If you go in and keep doing the exact same exercises on each day of the 3 day workout split then your body will adapt and you won’t see as great of changes as you could if you alter the exercises.

Workout 3 Day Split

Here is an example full body workout routine you could try:

      • Push:
        • Choose 2:
          • Flat or Incline Barbell or Dumbbell Bench Press
          • Dips
          • Pushups
          • Barbell or Dumbbell Overhead Press
          • Lateral Raises
          • Upright Rows
      • Pull:
        • Choose 2:
          • Bent Over Rows
          • Dumbbell Rows
          • Lat Pulldowns
          • Cable Rows
          • Pullups
      • Legs:
        • Choose 2:
          • Front or Back Squats with a Barbell
          • Goblet Squats
          • Hack Squats
          • Deadlifts
          • Lunges
      • Ab Workout of Your Choice on Each Day

This workout routine will give your body overall exercise hitting all the major muscle groups. You will run this full body routine 3 days a week which will complete your workout 3 day split.


Hi, I’m Adam!

I started my fitness journey in 2015 and haven’t looked back. I was about 30 pounds overweight, fat, lazy and not motivated. Via a series of unfortunate life events and feeling like I was lacking structure in my life, I decided to join my local gym. I dove head first into researching workouts, what worked and what didn’t along with supplements and anything else fitness related. I’ve never felt better!

Along my journey I also found out that I have low testosterone, that of an 80 year old man. 

With all of the fitness and and TRT research I’ve done, I figured it would be a great idea to start a blog and share that knowledge. Don’t hesistate to leave feedback or reach out with any question you may have via my Contact Me page.