3 Day Workout Split

What is the best 3 day workout split?

For most people the best three-day split is full body, three times a week on non-consecutive days. Every session trains the squat, a press, a pull and a hinge, so each muscle is worked three times a week. Alternate two sessions (A and B) to vary the lifts while keeping practice frequent.

Free sample week

3 Day Workout Split: sample week with exercises, sets and reps
Day	Session	Exercises (sets × reps)
Mon	Full body A	Barbell squat 3 × 5 Bench press 3 × 5 Barbell row 3 × 8 Plank 3 × 30-45 s
Tue	Rest or a walk	Recover
Wed	Full body B	Romanian deadlift 3 × 8 Overhead press 3 × 8 Pull-ups 3 × max Walking lunge 3 × 10 each
Thu	Rest or a walk	Recover
Fri	Full body A	Same as Mon
Sat	Rest or a walk	Recover
Sun	Rest or a walk	Recover

How to run it

Next week starts with B: A/B/A, then B/A/B.
Beginners can add a little weight most sessions while every rep stays clean.
Walk on rest days; it helps recovery more than it costs.

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