3 Day A Week Workout

Looking for a good split schedule 3 days for the advanced fitness or strength training athlete with clear explanation? Do not look any further! Each exercise in the schedule clearly shows how to do it and how often.

We also have a split schedule for 3 days a week for beginners .

Why a 3 day split schedule?

The biggest benefit of training 3 muscle exercises every three weeks is that it's a big recovery time. Each muscle group is only trained once a week. Only after a week are they back in turn.

How does it work?

We assume that advanced are familiar with the idea, but for clarity:

• You train 3 days a week, preferably on fixed days (eg Monday, Wednesday and Friday)
• Between training days, you preferably have 1 rest day and 1 rest a week (eg Saturday and Sunday)
• On the non-training days you can do (light) cardio training
• On each training day or non-training day you can add abdominal muscles as desired

What makes a good split schedule for 3 days?

A good split schedule for 3 days a week is characterized by the chosen exercises per muscle group. A good combination of basic exercises and isolation exercises is desirable.

For advanced, furthermore, it is best that 3 sets per exercise can be done and approximately 6 to 8 repetitions per set.

Example 3 days split schedule for advanced

Below we have included an example schedule.

Monday: chest, triceps and shoulders

1. Bench Press
2. Incline Bench Press
3. Chest Dip
4. Military Press
5. Lateral Raise
6. Seated Rear Lateral Raise
7. Lying Tri Ext
8. Close Grip Bench Press

Wednesday: back and biceps

1. Deadlift
2. Pull-up
3. Barbell Bent-over Row
4. Dumbbell Bent-over Row
5. Shrugs
6. Barbell Curl
7. Dumbbell Incline Curl
8. Dumbbell Hammer Curl

Friday: Legs

1. Barbell Hack Squat
2. Sled 45° Leg Press
3. Lever Leg Extension
4. Lever Lying Leg Curl
5. Barbell Straight-back Straight-leg Deadlift
6. Lever Standing Calf Raise
7. Lever Seated Calf Raise