3 Day Split Workout Routines

Get started with some of the best 3 day a week workout routines for building lean muscle and strength. Just select a routine, and with a few clicks Strongr Fastr's workout builder will generate a personalized version of the routine complete with full walkthroughs of every workout.

If done intelligently the 3 day split is actually one of the best ways to build muscle. Optimal muscle growth happens when you hit each muscle group twice or more per week, so working out 3 times per week and hitting your full body by focusing on big, compound exercises (e.g. squat, bench press, deadlift, row, pullup, pushup, etc) is one of the simplest ways to pack on lean muscle mass. Most of the routines below are ideal because they follow a schedule exactly like that.