30 minute weight loss workout how to#

So you will have one week with two upper body days and one weeks with two lower body days. Upper Lower 3 Day Split:Īn upper lower 3 day split will require a 2 week overview to see how it works.Īnd then it repeats.

Like the Push Pull Leg Split, it’s best to have one rest day between the upper body workout days and two after the leg day, as usually leg workouts are the most taxing on the body. However, if you have specific muscles that are lagging and need more attention (for example, your shoulders or legs), then you can structure the split in different ways.

Generally speaking, the above is the best way to split up the major muscle groups. This bodybuilding program places your three largest muscle groups on their own days, with the smaller muscle groups supplementing them. Push days include your chest, shoulders, and triceps Pull days include your back and biceps Leg days include your glutes, hamstrings, quads, and calves. Monday, Wednesday, Friday are your workout days. These can be done on any day of the week, but ideally you want to have one rest day between push and pull days and two rest days after legs. Let’s go over how each will look, then we will give you sample fully-designed programs for all of them. There are various workout routines that can work for a 3 day split, but we’ve only chosen to show you the four that we think are most effective. Now, let’s discuss the different kinds of 3 day workout splits, because you have some interesting options to choose from. If you train hard and smart, and eat right and sleep right, you can see great results with just 3 days of working out per week.īEST 3 DAY WORKOUT SPLITS TO CHOOSE FROM: Like any workout split, a lot of the effectiveness is determined not just by what you do in the gym but also by what you do out of the gym. ARE 3 DAY WORKOUT SPLITS EFFECTIVE?Ī 3 day workout split can be effective for any training goal if the workouts are structured properly and you are using an appropriate intensity. This gives your nervous system and synergist muscles more time to recover, thus maximizing energy on workout days and better promoting muscle hypertrophy. While this kind of structure is best, as the rest days in-between allow you to optimize recovery and the intensity of your workouts, workout days can be arranged in any way you’d like.Īgain, there really are no rules for which days of the week to place your workouts, as it depends on your schedule, but best practice suggest that you take rest days in-between sessions. Typically, a 3 day workout split will have a rest day between each workout session and one 2 day break during the week as well. So, 3 workouts, 3 different days, each week.

30 minute weight loss workout how to#

In this guide, we have four complete 3 day workout split routines laid out for you if you just want a plan to follow and attack! We are also going to answer all of your questions about working out 3 days per week and teach you how to create your own 3 day weight training routine.Ī 3 day split is a workout routine that involves three workout sessions per week done on different days. Now, just to be clear, we are not saying a 3 day split is better than a 4 day, 5 day or 6 day split for everyone, but for many individuals, a 3 day workout program will be effective.

You can maximizes both the intensity of your workouts and recovery of your body, getting great results for both hypertrophy and strength without needing to spend so much time in the gym. With a 3 day workout split, you get the best bang for your buck. This is why 3 day workout splits are so effective. One of the most important aspects of fitness is REST. There are a lot of people out there who are under the impression that the more time spent in the gym the better.