How can I avoid overtraining with Triple A splits?

The best way is to avoid directly working out any muscle group on two or more consecutive days. Always allow one day of rest before you exercise the same muscle group again.

Are compound lifts or isolation better for Triple A?

If you can, it’s best to combine both compound and isolation workouts for this and any other workout routine. The debate between compound and isolation workouts is one that is never-ending, with some studies claiming that compound exercises are better for improving muscle strength ( 10 ) and others claiming that both types of workouts offer the same results in improving muscle size and strength ( 11 ). To avoid confusion, you should include both compound and isolation movements and reap all the benefits.

Can you do Triple A workouts at home without equipment?

Yes, you can. These exercises can be done with just your body weight or with resistance bands for extra resistance.

How long should a Triple A workout last?

There’s no standard time limit for any workout session. However, typical sessions generally last between 30 and 90 minutes. Shorter sessions are also an option and they generally last between 20 and 30 minutes.

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Triple A Fitness: Everything You Need to Know About This Workout Plan

By Clare Kamau

July 3, 2025

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Reviewed by Carter Lee, CPT, S&C coach

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