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What Is A 3-Day Workout Split?

A 3-day workout split is any weight & cardio training schedule that involves training 3 days per week and having the other 4 days off.

What are the benefits?

• It’s the most convenient schedule there is.
  This is easily the biggest benefit. You can’t beat having just 3 workouts per week when it comes to convenience. Regardless of how busy your life is and how little time you have for working out, it’s going to be close to impossible to not find a way to make a 3-day split work for you.

• It can work for building muscle and gaining strength.
  I’m not going to lie to you and say 3 workouts per week is the “best” approach to building muscle or gaining strength. It’s not. With all else being equal, 4 or 5 workouts per week is going to be ideal for producing the best results possible. However, if you’re not able to make that happen, a 3-day split is still capable of getting the job done and allowing for decent muscle and strength gains to be made.

• It’s sufficient for maintaining muscle while losing fat.
  Past the beginner stage, your focus during fat loss (besides fat loss) will typically shift from trying to build muscle while losing fat to trying to maintaining muscle or loosing fat. A 3-day split is more adequate to achieve this.

• It’s sufficient for long-term maintenance.
  For example, if you’ve reached your goals and just want to maintain going forward (details here: long term maintenance), then 2-3 workouts may be all you need.

• It’s sufficient for short-term maintenance.
  For example, if you’re temporarily extra busy with work, school, family, traveling/on vacation, moving, or whatever else, and want to do the bare minimum needed to maintain for a bit rather than push yourself hard to make additional progress. 3 workouts can be absolutely perfect for this scenario.

• It’s unlikely to cause any recovery issues.
  Assuming everything is set up properly, you are much less likely to run into recovery issues with 3 workouts per week than you’d be with 4-5 workouts per week.

Now that we know the benefits, try to figure out the best options that suit your lifestyle starting with 1 sessions per week and build from there.