3 Day Workout Split for Beginners For the best Results

There’s hundreds of different styles of workout regimes in existence, it comes to me as no surprise that the majority of newcomers give up before they even do their first workout – with magazines, websites, books and trainers all preaching and recommending completely different workout styles for the same end goal.




To build muscle mass.

The 3 day split is one workout style among the hundreds out there, however unlike many the 3 day split workout regime is ideal for beginners – having started with a 3 day split regime myself I can honestly say it’s the best starting point for a newcomer to the gym.

The best 3 day workout split beginners could do would be comprised of an upper body day, a lower body day, and a full body day. Think something like this:

Mon – upper body
Tue – lower body
Wed – off
Thu – off
Fri – full body
Sat – off
Sun – off

The reason why this layout is preferable is because your upper and lower body days each give you some extra room in your program to add in a few isolation, aesthetics-based exercises. But when you couple those two days with a full body workout at the end of the week, all your bigger bodyparts are being hit with compound movements twice every week. This leads to a good balance between strength-based hypertrophy and aesthetics.

Sample Beginner Program

The following is a sample program utilizing the above template:

Monday – Upper Body:

Overhead press – 3-4 sets x 5-6 reps
Pullups/pulldowns – 3-4 sets x 6-8 reps
Dumbbell bench press – 3-4 sets x 6-8 reps
Lateral raises – 3-4 sets x 8-10 reps
Barbell curls – 3-4 sets x 8-10 reps
Tricep Pushdowns – 3-4 sets x 8-10 reps

Tuesday – Lower Body:

Squat – 3-4 sets x 5-6 reps
Leg press – 3-4 sets x 6-8 reps
Romanian deadlifts – 3-4 sets x 8-10 reps
Leg extensions – 3-4 sets x 8-10 reps
Calves Raises – 3-4 sets x 8-10 reps

Friday – Full Body:

Incline press – 3-4 sets x 5-6 reps
Low pulley rows – 3-4 sets x 6-8 reps
Deadlifts – 3-4 sets x 5-6 reps
Shrugs – 3-4 sets x 8-10 reps
Rear delts – 3-4 sets x 8-10 reps
Hammer curls – 3-4 sets x 8-10 reps

Adding in 30-45mins of aerobic cardio 2-3x/week to improve heart health, promote recovery, and help burn a few extra calories would be a good idea. You can either do the cardio after one of your gym workouts or on a non-workout day, but try to give yourself at least two full days off (no lifting or cardio) per week.

If you’re a beginner to bodybuilding, give this 3 day workout split a try. It’ll give you an almost perfect balance between strength-based hypertrophy work and specific aesthetics training. This is a program that could be used by pretty much anyone starting out, and could be continued for at least the first 6-12 months.

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