Overview
The 3-day split workout is perfect for beginners who want to build strength and improve fitness without overloading their schedule. This plan targets different muscle groups on separate days, allowing adequate rest and recovery.
Workout Schedule
- Day 1: Chest, Shoulders, and Triceps
- Day 2: Back and Biceps
- Day 3: Legs and Core
Detailed Exercises
Day 1: Chest, Shoulders, and Triceps
- Bench Press: 3 sets of 8-12 reps
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Shoulder Press: 3 sets of 8-12 reps
- Tricep Dips: 3 sets to failure
Day 2: Back and Biceps
- Pull-Ups: 3 sets to failure
- Barbell Rows: 3 sets of 8-12 reps
- Bicep Curls: 3 sets of 10-12 reps
- Face Pulls: 3 sets of 10-12 reps
Day 3: Legs and Core
- Squats: 3 sets of 8-12 reps
- Leg Press: 3 sets of 8-12 reps
- Plank: 3 sets of 30-60 seconds
- Leg Raises: 3 sets of 15 reps
Tips for Success
- Warm up before every workout to prevent injuries.
- Use proper form to maximize gains and reduce the risk of injury.
- Rest for 1-2 minutes between sets for optimal performance.
- Stay hydrated and maintain a balanced diet to support your workouts.