What Are The Best 3-Day Workout Splits?

There is a common misconception in gym culture that more is better. More sets, more weight, and more days in the gym will result in more results, right?

Not exactly.

This mentality used to be my norm. There was a time when I wouldn't have considered going to the gym less than five days a week. In fact, I lifted weights six days a week for most of my twenties.

Don't get me wrong—it worked, and I loved it. But I could have got away with less—likely, much less.

Anymore, I'm hoisting heavy iron three or four days a week. The extra time outside of the gym is nice. As a thirty-something with three kids, there is always stuff to get done. However, the best part is that I'm still making progress.

So, sunny days are ahead if you only have three days a week to hit the gym. You can build muscle, gain strength, and lose fat with minimal time investment. The key is having a plan, and that's where I come in.

The Best 3-Day Workout Splits

As with any training frequency, there are many ways to set up 3-day workout splits. That said, after years of training others and myself, three stand out above the rest: full body, push-pull-legs, and the three-day bodybuilding split.

Full Body Split

A three-day full-body training split is one of the most common and effective ways to strength train, especially for beginners. Each workout focuses on the upper and lower body, giving you frequent practice on the main lifts to build strength, improve form, and recover well.

Many beginner programs use this split because it's simple and gets results. It's also very flexible—you can change the exercises, weights, or equipment to fit your goals, whether you're training at home or in the gym.

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-Kyle