Are you looking to build lean muscle mass? If so, a 3-day split workout plan can be a highly effective approach. By dividing your training into three distinct muscle groups, you can focus on each area with high volume and intensity, providing the stimulus needed for muscle growth. In this article, we will explore two alternative methods for a 3-day split workout plan, providing detailed exercise instructions, sets, reps, and resting times. Whether you prefer minimal indirect stress between training days or enjoy supersets, we have a plan for you.
Method 1: Pushing Muscles / Pulling Muscles / Legs.
The first alternative method for a 3-day split workout plan focuses on training specific muscle groups on consecutive training days. On the first day, you will target your pushing muscles, including the chest, triceps, and shoulders. The second day will be dedicated to your pulling muscles, such as the back and biceps. Finally, the third day will focus on your leg muscles. This method minimizes indirect stress between training days, allowing for more frequent workouts if desired.
Day 1: Chest, Shoulders, Triceps.
- Bench Press: 3 sets of 10 reps
- Incline Dumbbell Chest Press: 3 sets of 10 reps
- Dumbbell Shoulder Press: 3 sets of 10 reps
- Dumbbell Front Raises: 3 sets of 10 reps
- Dumbbell Side Lateral Raises: 3 sets of 10 reps
- Tricep Dips: 3 sets of 20 reps
- Tricep Pushdown: 3 sets of 10 reps
Day 2: Back, Biceps, Abs.
- Pull Ups: 3 sets to failure
- Bent Over Barbell Row: 3 sets of 10 reps
- Bent Over Dumbbell Row: 3 sets of 12 reps
- Dumbbell Bicep Curls: 3 sets of 10 reps
- Hammer Curl: 3 sets of 10 reps
- Ab Exercise of Your Choice: 3 sets
Day 3: Legs, Abs.
- Barbell Squat: 3 sets of 10 reps
- Quad Extensions: 3 sets of 10 reps
- Hamstring Curls: 3 sets of 10 reps
- Calves: 3 sets of 15 reps (Alternate straight leg calf exercises and bent-knee calf exercises)
- Ab Exercise of Your Choice: 3 sets
- Back Extensions: 3 sets of 15 reps
Rest :
Rest for approximately 2 minutes between sets. As you progress and can complete clean target sets for two exercises in a row, consider adding weight. Aim to use weights that are around 60-80% of your one-rep maximum.
Method 2: Opposing Muscle Groups on the Same Training Day.
The second alternative method for a 3-day split workout plan involves training opposing muscle groups within the same training day. This method allows for efficient superset training, where you perform one set of an exercise and immediately move on to another without a break. This approach not only builds muscle but also challenges your aerobic fitness, making it a great option for overall fitness improvement.
Day 1: Chest, Back, Rear Delts.
- Bench Press: 3 sets of 10 reps
- Bent Over Barbell Row: 3 sets of 10 reps
- Incline Dumbbell Chest Press: 3 sets of 10 reps
- Bent Over Dumbbell Row: 3 sets of 12 reps
- Peck-Deck: 3 sets of 12 reps
- Rear Delt Lateral Raises: 3 sets of 12 reps
Supersets:
- Bench Press (10 reps) + Pull Ups (10 reps)
- Incline Dumbbell Chest Press (10 reps) + Bent Over Dumbbell Row (10 reps)
- Peck-Deck (10 reps) + Rear Delt Lateral Raises (10 reps)
Day 2: Shoulders, Arms.
- Barbell Shoulder Press: 3 sets of 10 reps
- Barbell Bicep Curls: 3 sets of 10 reps
- Dumbbell Front Raises: 3 sets of 12 reps
- Dumbbell Bicep Curls: 3 sets of 12 reps
- Dumbbell Side Lateral Raises: 3 sets of 12 reps
- Triceps Pushdown: 3 sets of 10 reps
Supersets:
1. Barbell Shoulder Press (10 reps) + Barbell Bicep Curls (10 reps)
2. Dumbbell Front Raises (12 reps) + Dumbbell Bicep Curls (12 reps)
3. Dumbbell Side Lateral Raises (12 reps) + Triceps Pushdown (10 reps)
After the last triceps pushdown set, perform drop sets. Complete a 10-rep set, then decrease the weight by one third and perform another 10 reps. Finally, decrease the weight again by half and complete a final 10 reps.
Day 3: Legs, Abs.
- Barbell Squat: 3 sets of 10 reps
- Quad Extensions: 3 sets of 10 reps
- Hamstring Curls: 3 sets of 10 reps
- Seated Calf Raises: 2 sets of 15 reps
- Crunches: 2 sets
- Standing Calf Raises: 2 sets of 15 reps
- Twisting Crunches: 2 sets
Supersets:
- Barbell Squat (3 sets of 10 reps) + Quad Extensions (3 sets of 10 reps)
- Hamstring Curls (3 sets of 10 reps) + Seated Calf Raises (2 sets of 15 reps)
- Crunches (2 sets) + Standing Calf Raises (2 sets of 15 reps)
- Twisting Crunches (2 sets)
Rest for approximately one minute between supersets. As you progress and can complete two clean target sets in a row, consider adding weight. Aim to use weights that are around 60-80% of your one-rep maximum.
Conclusion
A 3-day split workout plan can be an effective strategy for building lean muscle mass. Whether you choose to focus on specific muscle groups on consecutive days or incorporate supersets, consistency and progressive overload are key. Remember to warm up before major exercises and track your progress using a training diary. With dedication and proper form, you can achieve your muscle-building goals and improve your overall fitness.
