3 Day Split Weight Lifting Routines
One of my favorite 3 day split weight lifting routines
is below.
There are so many different ideas on weight training
and bodybuilding that it is very difficult to know
what to do. This includes various split routines
such as 3 day split weight lifting routines.
Usually one of two things happen. Some
people develop the 'paralysis by analysis' syndrome
and end up either never getting started with a program
or they quit soon after starting.
On the flip side, many people go from one weight lifting
routine to another without any rhyme or reason as to
why they have chosen a specific weight training program.
And they bounce around so quickly, changing their lifting
program so often, that they never stick with a routine
long enough to know if it's effective or not.
Many different programs, such as 3 day split weight lifting
routines, can be very effective. The key is to incorporate
the fundamentals of weight training into the routines. This
will allow you to make the progress that you want. Below,
you'll find descriptions of these fundamentals. Here's
an example of one aspect of this.
Let's say you've chosen one of the many 3 day split weight
lifting routines. You workout three days per week, training
each body part once per week. After a few weeks, you change
to a full body workout and you are still training three times
per week. Now you are training each body part three times
per week.
All things being equal, you will to drastically
reduce the volume of your routine. When you were using one
of the 3 day split weight lifting routines, you might
have been doing 8 work sets for your chest, because you
were only working chest once per week. Now you are currently
working chest three times per week and working your entire
body in that same workout. So, in order to keep making progress
and not overtrain, you may only do 2 sets for your chest.
Likewise, you would reduce the number of sets for all your
other body parts as well.
Here is one of my favorite 3 day split weight lifting routines
Three Times Per Week
Workout 1 (Monday and Friday)
- Squats - 1 x 20
- Calf Raises 1 x 15 - 20
- Seated Calf Raises 1 x 12 - 15
- Close Grip Pulldowns (X-Reps) 1 x 8 – 12
- DB Rows (X-Reps) 1 x 8 – 12
- DB Pullovers 1 x 8 – 12
- Decline Bench Press (X-Reps) 2 x 8 – 12
- DB Flyes 1 x 8 – 12
- Dips (X – Reps) 1 x 12 – 15
- DB Upright Rows (X-Reps) 1 x 8 – 12
- Incline Laterals 1 x 8 - 12
- DB Lateral Raises 1 x 8 - 12
Workout 2 (Wednesday)
- Tricep Pushdowns (X-Reps) 1 x 8 – 12
- Incline DB Curls (X-Reps) 1 x 8 – 12
- DB Overhead Extensions (Drop Set) 1 x 8 – 12 (6)
- DB Concentration Curls (Drop Set) 1 x 8 – 12 (6)
- Tricep Kickbacks 1 x 8 -12
- Wall BB Curls 1 x 8 – 12
This routine involves working the legs, chest, back, and shoulders
twice per week and working the arms once per week by themselves.
In order to design an effective program or split, including
3 day split weight lifting programs, it's important to understand
the fundamentals
of weight lifting
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