3 Day Workout Split: The Best Options and Weekly Schedules

A 3 day workout split works best as full body three times a week, because every muscle then gets three sessions. Pick upper/lower/full or push, pull and legs only if you want shorter or more focused workouts.

Want the sets and weights filled in? Both routines run full body three days a week, and Hardy loads the right weight for every set.

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In this article

Three ways to split three days

Three training days can be split in three common ways. They differ in how often each muscle gets trained. The table puts them side by side.

The three common 3-day splits
Split	Days	Each muscle per week	Best for
Full body ×3	Full, full, full	3 times	Beginners, strength, busy weeks
Upper/lower/full	Upper, lower, full	2 times	Longer sessions with more variety
Push, pull, legs	Push, pull, legs	1 time	People who like one focus per day

Full body three times a week

Train Monday, Wednesday and Friday, with a rest day between each session. Most programs rotate two workouts, A and B, so the week runs A, B, A and the next week B, A, B.

A full body week with two rotating workouts
Day	Week 1	Week 2
Monday	Workout A	Workout B
Wednesday	Workout B	Workout A
Friday	Workout A	Workout B

Each workout has a squat or deadlift, a press and a pull. Each muscle gets trained three times a week with only a few sets each time. That is why beginners gain fast on it.

Upper, lower, full body

Day one trains the upper body and day two the lower body. Day three trains everything with lighter work. Each muscle gets trained twice a week.

An upper, lower and full body week
Day	Focus
Monday	Upper body: chest, back, shoulders, arms
Wednesday	Lower body: quads, hamstrings, glutes, calves
Friday	Full body, lighter and shorter

The Upper Lower Full Body Split runs this week with every set filled in.

PPL once a week

Push on Monday, pull on Wednesday and legs on Friday. Each muscle gets one hard session a week. It gives the fewest sessions per muscle of the three options.

It suits people who like one clear focus each day. The 3 Day Push Pull Legs routine is a ready version. When you can add days, the same pattern twice a week is the six-day Reddit PPL.

Best 3 day workout split

For most people the best 3 day workout split is full body. It trains each muscle three times a week, and a missed day costs you only a third of the week.

Pick upper/lower/full if full body sessions run long. Pick PPL only if you enjoy it, and add sets to each session to make up for the lower frequency.

3 day split workout for beginners

Beginners should start with full body three times a week. Your first year of gains comes from practising the big lifts often. Full body gives you three practice sessions a week for each lift.

Add a little weight to each lift every session while the reps stay clean.
Keep workouts to about an hour, with 3 sets per exercise.
Rest one day between sessions, and walk on the off days.

3 day workout split for muscle gain

For muscle gain, pick full body or upper/lower/full. Both train each muscle at least twice a week. Aim for about 10 hard sets per muscle across the week.

Three days is enough to build muscle. If you want more sets per muscle, a 4 day workout split gives you more room. The workout splits page compares every option.

Three days a week: pros and cons

✓Fits almost any schedule, with a rest day after every session.

✓Full body trains each muscle three times a week.

✓Enough to build strength and muscle for years.

✗Each session is longer than on a 4 or 5 day split.

✗Less room for extra arm or shoulder work.

✗A missed day is a third of your week.

Frequently Asked Questions

What is the best 3 day workout split?

Full body three times a week for most people. It trains every muscle three times and suits beginners and busy weeks. Upper/lower/full is a good second choice.

What is a good 3 day split workout for beginners?

Full body on Monday, Wednesday and Friday, rotating two workouts. Each one has a squat or deadlift, a press and a pull. Add a little weight each session.