The first 3 day split workout routine is the most commonly used. 3-Day Workout Split 1: Push / Pull / Legs If you’re looking for the best ways to portion your training out between three sessions, this article will provide some of the best 3 day split workouts you can try next time you head in to the gym. It can provide the space to add more exercises and sets to each muscle group, while providing ample recovery time.ģ-day splits can also be performed twice per week, so there’s a great amount of flexibility between progressive overload and sufficient recovery. Split routine training programs have been shown in sports science research to produce superior strength and hypertrophy gains in intermediate to advanced athletes, while also allowing proper muscle recovery.ģ-day split workouts are one of the best ways to begin dividing your training across your week. Assuming you don’t have three hours every session to fit enough volume for every muscle group into one workout, you’ll need to begin splitting up your routine into multiple day splits.Īn optimal training plan maximizes the fitness outcomes while minimizing soreness, fatigue and injury risk. There comes a time, however, when you need to progress to the next stage.

This is a great way to start building a foundation of strength and endurance, coordination, and to start seeing the coveted ‘newbie gains’ in muscle size. When first entering the world of strength training, most people start by training the whole body in every workout.

3 splitt program