Your workouts will be divided over the course of a 3 day period. As a rule of thumb, compound exercises are used for developing strength, while isolation exercises are used for obtaining a proportioned physique. Want to check out even more exercises perfectly suited to do in the comfort of your own home? With split programs, you will exercise the different parts of the body on separate days of the week. That’s why we’ve decided to add this 3 day workout routine you can do anywhere – even at home! “Push” is divided into chest, shoulders, and triceps, and “Pull” into back and biceps. Tuesday – Rest Day Mix some cardio into the mix and replace some of your carbohydrate intake with some lean protein and you have yourself a … For more information, please read our Privacy Policy found at the bottom of this page. I thought so… That’s where the 3 day split workout program comes into play. 3 Day Split Workout Routine Do all sets in the order they are listed. How Much Time of Rest Before Lifting Weights Again? Sign up to my 100% SPAM FREE monthly newsletter and receive actionable exercise and fitness tips directly delivered to your inbox. Even if you train with light intensity, you still need 36–48 hours to recover from each workout. . How to do it: This 3-day workout program is designed to build exactly that. This includes all the muscles in your back, your biceps, and your rear delts. Watch your breathing and watch the clock during your brakes. But there are many similar routines to which you should swap after 3 – 4 months. If you prefer to train with this frequency, you should follow a split-training protocol. The first question you need to ask is “how much time can I invest in the gym?” The answer will dictate the structure of half your plan. Not really. You will spend more time on each muscle group, giving the muscles a more intensive workout than if you were to exercise your whole body. Do all 3 workouts each week. And at the same time you’ll be granted time to take care of your family, work, friends, watch Netflix, – and every thing else life have to offer without your body falling to pieces. This would be a 2-day upper-lower split. Benefits of 3 Day Workout Split Both effectiveness and convenience is the perfect combination of sustainable fitness success. . Day 1 – Chest + Triceps ; Day 2 – Rest; Day 3 – Legs + Shoulders ; Day 4 – … Each day will focus on a major muscle area (legs, back, chest). Also, HometrainingHero.com participates in various other affiliate advertising programs – among others, the Google Adsense Program. The controlled process of damaging your muscle fibers takes places when exposing them to stress, whereas you heal them with nutrients and rest, giving them the chance to get even stronger. HometrainingHero.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. The advantage of full-body training is that it is more functional. This 3-day workout routine is designed for beginners who want to gain more confidence in the weights room. Burpee - … In week 2, add in an extra day, so that you are training on alternate days. In other words, how can we subdivide “upper body” or “lower body” so that we have three general groups? A post shared by Garrick Santos (@g7santos). Shoulders: overhead press — 4 sets of 6–8 reps; Chest: incline dumbbell bench press — 3 sets of 8–10 reps; Back: one-arm cable rows — 3 sets of 10–12 reps Day 2: Active rest day Day 3: Full-body workout. Do 3-4 sets of each exercise for 7-12 repetitions if you are doing a gym workout. Well, check out my superb guide to workouts at home without equipment for tons of different exercises and workout routines! These guidelines are not set in stone but are merely a way of optimizing this type of training. A post shared by Garrick Santos (@g7santos) on Sep 17, 2018 at 12:35pm PDT. Split training is very manageable. Each workout day consist of 7 – 8 exercises beating the beef tender as h** for maximum muscular growth! 10 Walking lunges (each leg). 3 27 Minute Butt, Thigh, and Abs Pilates Workout Pilates workouts like this one are a great way for beginners to improve core strength and to start to build a mind body connection, which are both imperative to being able to safely push yourself during harder workouts. The push pull legs (PPL) split is one of the most popular and effective training methodologies that fall under the 3x/week frequency. Let’s leave lower body alone and look at the upper body. Split training is a weightlifting protocol that dates back to the golden era of bodybuilding. Thank you for supporting the Hometraininghero.com! If you feel extreme fatigue or weakness during a workout, and you’re not experiencing strength gains every two or three weeks, you may be overtraining.”. At the very least, you have something to switch to if you stop seeing results with PPL. So, what is progressive tension overload? This is difficult to do with full-body training as you have to train every single muscle during each workout session. The next logical question is, on which days do we train each group and in what order? A well crafted 3 split training program maintains this perfectly and will at the same time be super practical and fit your crazy family life week schedule like a charm!eval(ez_write_tag([[300,250],'hometraininghero_com-medrectangle-4','ezslot_7',120,'0','0'])); The average gym-goer who lives a hectic life and at the same time manages to maintain a fit body, will in 9 out of 10 cases follow a 3 day split routine. There are two significant advantages following this simple training principle making it superb for building muscles: The two most essential aspects besides nutrition are the intensity your muscles are subject to and the restitution you grant them between each time they are trained. But first, some theory behind the science of the 3 day split workout routine concept: To understand why a 3 split training program is the perfect fit for us home trainers you got to understand the basics behind the concept. You HAVE TO use resistance making you push yourself to reach the repetition goal! Use a weight that makes it challenging, but not impossible, to do about 10 reps of each move. With that being said, it’s the most effective workout on this list (if you can pull it off). Do 3 sets of each exercise. Because the muscles used in pushing and pulling are much more interconnected than with the muscles of the legs, the best order is Push-Legs-Pull (or the reverse). This is the most difficult workout in this article, yet it seems to be a very popular for beginners. Best Squat Rack with Pull Up Bars | Full Guide + Reviews! As such, you should hit upper body with a little less intensity (compared to PPL). . PPL is probably one of the most effective splits for beginners as it allows for optimal recovery and incorporates compound movements. Return to the starting position after your chest reaching just above the floor. It’s a lot easier to focus on one or two muscle groups than on the entire body. I need 60 mins just to train the legs. Download our Free Home Workout Guides! You don’t want to train all three groups on three consecutive days as that would lead to 4 consecutive rest days. It is designed to hit every muscle group once a week, utilizing exercises carefully picked for optimal results. Write down the number of reps and see if you can do more next week. For instance, some prefer to split their workouts into two groups—”upper body” and “lower body”—and train each group once a week. The Perfect At Home 3 day Split Workout Routine to Build Massive... At Home 3 day Split Workout Routine: The Basics, At Home 3 Day Split Workout Routine For Beginners, At Home 3 Day Split Workout Routine For Seasoned Trainers. It might not seem so, but it’s true! In other words, in order to build muscle, you must try your absolute best to periodically lift heavier and heavier weights. 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