The following are common 3 day muscle building split templates. Most of these splits can be run as 5, 6 or 7 day rotations depending on needs.
If you k now of a 3 day split not featured in this article, please post it below in the comments section.
Push Pull Legs 3 Day Split
- Day 1 – Chest, Shoulders and Triceps (Push)
- Day 2 – Off
- Day 3 – Quads, Hamstrings and Calves (Legs)
- Day 4 – Off
- Day 5 – Back, Biceps and Traps (Pull)
- Day 6 – Off
- Day 7 – Off
Abs can be worked on whichever day(s) are most convenient. Forearm work is optional.
3 Day Split With Arm Heavy Day
- Day 1 - Chest, Back and Traps
- Day 2 - Off
- Day 3 - Quads, Hamstrings and Calves
- Day 4 - Off
- Day 5 - Shoulders, Biceps and Triceps
- Day 6 - Off
- Day 7 - Off
Abs can be worked on whichever day(s) are most convenient. Forearm work is optional.
3 Day Split – Leg Focus
- Day 1 - Back, Traps and Hamstrings
- Day 2 - Off
- Day 3 - Chest, Triceps and Biceps
- Day 4 - Off
- Day 5 - Quads, Shoulders and Calves
- Day 6 - Off
- Day 7 - Off
Abs can be worked on whichever day(s) are most convenient. Forearm work is optional.
3 Day Split – Antagonistic Muscle Group Focus
- Day 1 - Chest, Biceps and Forearms
- Day 2 - Off
- Day 3 - Legs and Shoulders
- Day 4 - Off
- Day 5 - Back, Traps and Triceps
- Day 6 - Off
- Day 7 - Off
Abs can be worked on whichever day(s) are most convenient.
3 Day Split – Shoulders and Back Pairing
- Day 1 - Chest, Biceps and Triceps
- Day 2 - Off
- Day 3 - Quads, Hamstrings and Calves
- Day 4 - Off
- Day 5 - Back, Shoulders and Traps
- Day 6 - Off
- Day 7 - Off
Abs can be worked on whichever day(s) are most convenient. Forearm work is optional.
