3 day workout split
With three days to train, the split decides how often each muscle works. Push pull legs trains each muscle once a week, three full-body days train it three times, and an upper, lower and full-body week lands in between at twice. This plan uses that middle option.
Short answer
Train upper body on Monday, lower body on Wednesday and the whole body on Friday. Every muscle is worked twice a week, sessions stay around six exercises, and you always have a rest day between them.
- Days a week
- 3
- Length
- 8 weeks
- Level
- Beginner to intermediate
- Equipment
- Full gym
- Goal
- Muscle and strength
Your week
- MonUpper
- TueRest
- WedLower
- ThuRest
- FriFull body
- SatRest
- SunRest
The workouts
Exercise names are the ones in the GymTribe library. Tap one for its guide: the muscles it works, how to do it and common mistakes.
Upper
Chest, back, shoulders, arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 6–8 | 2–3 min |
| Row | 3 | 6–10 | 2–3 min |
| Shoulder Press | 3 | 8–12 | 2 min |
| Lat Pulldown | 3 | 10–12 | 2 min |
| Standing Barbell Curl | 2 | 10–12 | 1 min |
| Cable Rope Pushdown | 2 | 10–15 | 1 min |
Lower
Quads, hamstrings, glutes, calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High-Bar Back Squat | 3 | 5–8 | 3 min |
| Romanian Deadlift | 3 | 8–10 | 2–3 min |
| Leg Press | 2 | 10–12 | 2 min |
| Lying Leg Curl | 2 | 10–15 | 1 min |
| Standing Calf Raise | 3 | 12–15 | 1 min |
Full body
One lift per main muscle group
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Trap-Bar Deadlift | 3 | 5–8 | 3 min |
| Flat Dumbbell Bench Press | 3 | 8–12 | 2 min |
| Seated Cable Row | 3 | 10–12 | 2 min |
| Walking Dumbbell Lunge | 2 | 10 each leg | 2 min |
| Dumbbell Lateral Raise | 2 | 12–15 | 1 min |
| Forearm Plank | 3 | 30 s hold | 1 min |
How to progress
- Start lighter than you think
- In week 1, pick weights that leave about 3 reps in the tank on every set. You learn the movements, find your numbers, and give yourself room to add weight for weeks instead of stalling in the second session.
- Add reps, then weight
- Each exercise has a rep range. Keep the weight the same and add reps each session. When every set reaches the top of the range, add the smallest jump your gym allows (about 2.5 kg or 5 lb on upper-body lifts, 5 kg or 10 lb on squats and deadlifts) and build back up from the bottom of the range.
- Repeating a session still counts
- After a short night or a hard week, repeat last session's weights instead of adding more. If an exercise stalls for three or four sessions in a row, change one thing: a lighter week, a different rep range, or more rest between sets.
Who it suits
- You can train three days a week and want every muscle trained twice.
- You want sessions that feel different from each other, not three copies of the same workout.
- You train in a gym with a barbell, dumbbells, cables and a leg press.
Swaps
- You would rather do push pull legs
- The push pull legs plan on this site runs on the same three days. Pick it if you like one theme per day and plan to move to six days later.
- No trap bar
- Start the full-body day with the conventional deadlift or a goblet squat instead.
- Busy week
- If you only make two sessions, do upper and lower, and start the next week with the full-body day.
Run this plan in GymTribe
Make one routine for each workout above. During a session, each set shows what you lifted last time and a target for today, so you know whether to add a rep or add weight. Every exercise keeps its own charts and personal records, and the muscle map shows how many sets each muscle got this week. Food, sleep and steps sit in the same app.
More workout plans
- Push pull legs workout plan →
- Full body workout plan →
- Beginner gym workout plan →
- How to pick a workout split →
This is general training information, not a prescription. If an exercise hurts, stop and ask a qualified coach or clinician, and check with a professional before starting if you have an injury or a health condition.
3 day split: questions people ask
What is the best 3 day workout split?
It depends on what you want from the week. Push pull legs keeps each day focused, full body three times trains each muscle most often, and upper, lower and full body, as here, trains every muscle twice with varied sessions. All three work if you add weight over time.
Is 3 days a week enough to build muscle?
For most people, yes. Three sessions that train every muscle at least twice a week, with weights that go up over time, cover what most programs ask for.
Which days should I train?
Monday, Wednesday and Friday is the common pattern because it always leaves a rest day in between. Tuesday, Thursday and Saturday works the same way.
Why is the full-body day last?
It repeats a little of both earlier days with different exercises, so it lands best after a rest day and before the weekend.
Is this better than push pull legs?
Not better, different. This plan trains each muscle twice a week on three days; push pull legs trains each muscle once on three days but moves easily to six.
Is a 3 day split good for beginners?
Yes. Three days with a rest day between each is easy to recover from. If you have never trained, start with the beginner gym plan on this site, which uses machines and lighter loads.
How long should each session be?
Five or six exercises with the rest times listed, so most sessions take about an hour.
Can I add a fourth day?
Yes, a short arms and shoulders day or an easy cardio day on Saturday. Or move to the 4-day upper lower split, which is the natural next step.
What about cardio?
Walk, cycle or swim on rest days at an easy pace. Keeping hard cardio away from the lower-body day helps your squats.
When should I change the program?
When most lifts have stopped going up for a few weeks, or after the 8 weeks. Swap one or two exercises per day and keep the structure.
Can I run this on GymTribe's free plan?
Yes. Three routines, one per day; the free plan keeps 4 routines active. The set strip shows last time and today's target.
How do I track a 3 day split in GymTribe?
Start the day's routine and log the weight and reps of each set. Your training calendar shows the three days, and the muscle map shows how many sets each muscle got this week.