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What is the best 3-day split for muscle building? Our forum experts share their favorite workout splits right here. Routines range from beginner to advanced.
What is the Best 3 Day Workout Split For Building Muscle? This depends on your fitness level. For intermediate to advanced lifters, the PPL or classic bodybuilder split will be best for muscle gain.
HIT MASS Program: 3 Day High Intensity Training Split. Written By: Roger “Rock” Lockridge. February 20th, 2017. Updated: June 13th, 2020. Categories: Workouts Workouts For Men Muscle Building. 579.3K Reads. Achieve new gains with this high intensity workout.
Increase your gains with this three-day bodybuilding split workout plan designed to pack on more muscle. Add more muscle size in less time with these three efficient, full-body workouts to maximize muscle mass, size and strength.
In our sample workout, you'd do 6 sets—3 sets of 2 exercises—for each muscle group. You can train in two different rep ranges; the first is geared more toward strength (choose a weight in which you fail at 6-8 reps), and the second is on the upper end of the hypertrophy scale (a weight you can lift for 10-12 reps).
Here are the best 3-day workout splits to fit your weekly schedule and let you build muscle mass, gain strength, and lose fat.
3-Day Workout Split This is a classic split for a reason. It’s efficient, powerful, and will help ensure maximum gains with sessions just a few days out of the week.
Instructions: Increase the load after each set of every exercise. Perform each exercise in a controlled manner with proper form. You can replace some exercises for the chest, triceps, and calves in the following weeks of 3 day gym workout schedule. Here’s the list of exercises you can incorporate or replace in the coming weeks:
A 3-day workout split is enough to maximize your overall rate of muscle growth, especially if you’re still in your first couple of years of lifting. To maximize the growth of any one muscle, you need to train it at least twice per week. With three workouts per week, that’s easy.
The Best 3-Day Exercise Split for Muscle Building For muscle building, classic bodybuilder and push-pull leg splits are highly effective, offering increased volume per muscle group per session. In my experience coaching beginners, full-body and upper/lower splits are more suitable for initial muscle development.