The 3 day split workout is a perfect balance of a great workout to build a lean physique, but doesn’t require hours and hours in the gym at one time. It is “broken up” or spaced out in order to accommodate people with other priorities.
At A Lean Life, we focus on workouts and fitness for busy people who want to look great and live healthy lives, but need to do it on a tight schedule where you don’t have to live in the gym.
Table of Contents
Main Takeaways
What Is a Split Workout
A split workout routine is simply a workout that exercises only certain muscle groups during a single workout, and not a full body workout. It is ideal for busy people who want to have a consistent workout plan, but don’t have time to spend 3 hours at the gym in single blocks. With a split workout routine, you can have a very focused, intense workout where you hit a few muscle groups, and you’re in and out. (1)
Why It’s Great
A 3-day split workout routine is a perfect fitness plan for a busy person. More than 80% of people who are busy with a career and a family are using a split workout routine in order to stay active with workouts.
The 3 day split workout focuses on upper body weight lifting, along with cardio to keep the lower body active as well.
Each workout takes 30 minutes, so you do it on a tight schedule.
Each workout day is an A-day, or a B-day — and each week alternates.
A-day Workouts | B-day Workouts
A-day workouts:
Chest
Shoulders
Triceps
Cardio
B-day workouts:
Back
Biceps
Abs
Cardio
Weekly Rotation
Week 1:
Monday: A-day
Wednesday: B-day (heavy)
Friday: A-day
Week 2:
Monday: B-day
Wednesday: A-day (heavy)
Friday: B-day
Week 3:
Monday: A-day
Wednesday: B-day (heavy)
Friday: A-day
Week 4:
Monday: B-day
Wednesday: A-day (heavy)
Friday: B-day
[Continue Alternating Each Week]
Build strength and definition with this lean muscle workout plan, designed to complement your tricep, chest, superset, and 3-day split workouts.
If you’re focused on muscle definition without bulking up, explore this guide on building lean muscle with smart training and clean nutrition.
Learn more about other quick home workouts you can try, click here.
David Williams
A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.
References
- Yetman, D. (2020). Muscle Groups to Work Out Together: How to Create a Plan. Healthline.
https://www.healthline.com/health/exercise-fitness/muscle-groups-to-workout-together.
