{"id":17728,"date":"2021-02-22T21:51:31","date_gmt":"2021-02-22T21:51:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=17728"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"3-day-split-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/3-day-split-workout\/","title":{"rendered":"The Best 3-Day Split Workout Routine: Can Working Out For 3 Days Help You Lose Weight And Build Muscle?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Get_your_personalized_meal_plan_Whats_your_main_health_goal_Lose_weight_Feel_great\" >Get your personalized\n            \n                \n                    \n                \n               meal plan!\n            \n        \n    \n        \n            What&#8217;s your main health goal?\n            Lose weight\n            Feel great<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#What_Is_A_3-Day_Split_Workout\" >What Is A 3-Day Split Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#What_Is_The_Difference_Between_A_Full_Body_Workout_And_A_3-Day_Split_Workout\" >What Is The Difference Between A Full Body Workout And A 3-Day Split Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#General_Guidelines_For_A_3-Day_Split_Workout_For_Beginners\" >General Guidelines For A 3-Day Split Workout For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#1_Make_Sure_You_Do_Your_Cardio\" >1. Make Sure You Do Your Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Follow_Next_Steps\" >Follow Next Steps:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#2_Divide_Up_Your_Workouts\" >2. Divide Up Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#3_Incorporate_The_Pull-Push_Split\" >3. Incorporate The Pull-Push Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#4_Time\" >4. Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#What_Are_The_Advantages_Of_A_3-Day_Split_Workout_Routine\" >What Are The Advantages Of A 3-Day Split Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#1_It_Is_A_Time_Saver\" >1. It Is A Time Saver<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#2_Works_Amazing_For_Muscle_Growth\" >2. Works Amazing For Muscle Growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#3_It_Allows_You_To_Lift_Heavier_Weights\" >3. It Allows You To Lift Heavier Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#4_It_May_Help_You_Over_A_Plateau\" >4. It May Help You Over A Plateau<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#The_Best_3-Day_Workout_Split_For_Beginners_%E2%80%93_Lose_Weight_And_Gain_Lean_Muscle\" >The Best 3-Day Workout Split For Beginners &#8211; Lose Weight And Gain Lean Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Day_1_%E2%80%93_Chest_Shoulders_And_Triceps\" >Day 1 &#8211; Chest, Shoulders, And Triceps<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Chest_Workouts\" >Chest Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#For_Beginner\" >For Beginner:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Dumbbell_Chest_Press\" >Dumbbell Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Dumbbell_Chest_Fly\" >Dumbbell Chest Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Shoulder_Exercises\" >Shoulder Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Dumbbell_Lateral_Raises\" >Dumbbell Lateral Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Dumbbell_Shoulder_Press\" >Dumbbell Shoulder Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Triceps_Exercises\" >Triceps Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Triceps_Kickbacks\" >Triceps Kickbacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Triceps_Dips\" >Triceps Dips<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Day_Two_%E2%80%93_Lower_Body_Workouts\" >Day Two &#8211; Lower Body Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Walking_Lunges\" >Walking Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Fire_Hydrants\" >Fire Hydrants<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Lateral_Band_Walk\" >Lateral Band Walk<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Day_Three_%E2%80%93_Back_Biceps_and_Core\" >Day Three &#8211; Back, Biceps, and Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Core_Workouts\" >Core Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Shoulder_Tap_Planks\" >Shoulder Tap Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Crunches\" >Crunches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#3_Day_Split_Workout_Back_Exercises\" >3 Day Split Workout: Back Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Dumbbell_Pull-Overs\" >Dumbbell Pull-Overs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Back_Extensions_on_the_floor\" >Back Extensions (on the floor)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Pull-Ups\" >Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Follow_that\" >Follow that:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Bicep_Workouts\" >Bicep Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Bicep_Curls\" >Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Hammer_Curls\" >Hammer Curls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#How_often_do_you_workout_a_3-day_split\" >How often do you workout a 3-day split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#Can_I_gain_more_muscle_while_doing_the_3-day_split_workout_for_strength\" >Can I gain more muscle while doing the 3-day split workout for strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#How_to_build_a_full_body_workout_3-day_split\" >How to build a full body workout 3-day split?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What could be a 3-day split workout? If you have heard about this exercise routine and are not sure what it is, how it works, or what it involves then you are in the right place. In this article we shall be shedding light on the 3-day split workout, how it can work for weight loss and muscle gain, as well as showing you how best to schedule your exercises on this regimen.<\/span><\/p>\n<h2 style=\"text-align: center;\"><b>\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\">Get your personalized<\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_3-Day_Split_Workout\"><\/span><b>What Is A 3-Day Split Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 3 day split workout is an exercise routine that requires you to divide your <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\">workout routine<\/a> into 3 days. The main purpose of the 3 day split workout is to give you ample time to concentrate on different muscle groups on each day thus helping you isolate and work them to the fullest.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Difference_Between_A_Full_Body_Workout_And_A_3-Day_Split_Workout\"><\/span><b>What Is The Difference Between A Full Body Workout And A 3-Day Split Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A full body workout means you are exercising your entire body with all muscles being stimulated in one workout. Examples of full body workouts include HIIT, high-intensity resistance training (HIRT), bodyweight workouts such as squats or push-ups or conventional weightlifting exercises like deadlifts, bench-presses and more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, a 3-day split routine or training split, involves separating muscle groups into three and then working each group on a different day of the week<\/span><span style=\"font-weight: 400;\">. Instead of working out all your muscles everyday of the week you separate your exercises that you work your lower body, shoulders and arm, and finally chest and back on 3 different days of the week.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-37233 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5082-1024x576.png\" alt=\"3-day split workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5082.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5082-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5082.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5082.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"General_Guidelines_For_A_3-Day_Split_Workout_For_Beginners\"><\/span><b>General Guidelines For A 3-Day Split Workout For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are wondering how to do a 3-day split workout, here are some rules that you should follow to make sure that your routine works for you<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"1_Make_Sure_You_Do_Your_Cardio\"><\/span><b>1. <\/b>Make Sure You Do Your Cardio<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just because the 3-day split workout routine is often used for muscle growth and strength does not mean that you do not need it. Cardio is essential in any workout routine because (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/head-toe-benefits-cardio-workout-infographic\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It burns fat. If you are using the 3-day split workout for weight loss, then cardio should be incorporated in your routine. Remember that while both types of exercises burn calories, cardio burns more calories &#8211; in the moment than weight lifting and a combination of both works best for weight loss<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It boosts your metabolism which translates in burning more calories and weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">So, it enhances your sleep quality.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Follow_Next_Steps\"><\/span><strong>Follow Next Steps:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It increases your lung capacity and increases blood flow throughout the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Can help improve your sex life.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases bone density which in-turn prevents or helps manage rheumatoid arthritis and osteoporosis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is good for mental health &#8211; Cardio has been linked to lowered stress, anxiety, panic attacks, improved memory, better moods and more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces your risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Make sure to do at least 15 minutes of cardio as a warmup before getting into your 3 day workout for strength.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-37232 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083-1024x576.png\" alt=\"3-day split workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/cardio\/\">Cardio Workouts: Benefits, Frequency, And Exercises<\/a><\/em><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Divide_Up_Your_Workouts\"><\/span>2. Divide Up Your Workouts<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are many ways that you could choose to divide up your exercises, however the best 3-day workout split for beginners is usually as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day one &#8211; Chest, shoulder and triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2-nd Day &#8211; Legs and lower body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3-rd Day \u00a0&#8211; Back and biceps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Abdominal workouts can be done on any day, especially on day three but remember, if you are bracing your abdominal <a href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\">muscles<\/a> as you exercise, then you are most likely working your core everyday. This action of bracing helps activate and workout your core will lead to more defined abs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is according to a 2014 study that compared the effects of hollowing exercises with bracing exercises in middle-aged women. After six weeks of the middle-aged women doing these workouts, researchers found that bracing workouts were more efficient in activating the abdominal muscles that make up the abs &#8211; namely the transverse abdominis, internal obliques, external obliques, and rectus abdominis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3944309\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"3_Incorporate_The_Pull-Push_Split\"><\/span><b>3. <\/b>Incorporate The Pull-Push Split<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pulling exercises usually target the muscles that involve the back, hamstrings, some types of shoulder exercises, biceps, and abs. On the other hand, pushing workouts target the quads, calves, chest, shoulders, and triceps.<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"4_Time\"><\/span><b>4. Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your routine should last you anywhere between 45 minutes to an hour. Some say that you should ensure that you do 3 sets of each workout with a set having eight to 12 reps. Each muscle group should be exercised using four to six exercises per and be sure to rest for 30 seconds to a minute in-between each set<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a class=\"waffle-rich-text-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-37231 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5085-1-1024x576.png\" alt=\"3-day split workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5085-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5085-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5085-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5085-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5085-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Advantages_Of_A_3-Day_Split_Workout_Routine\"><\/span><b>What Are The Advantages Of A 3-Day Split Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are not sure if the 3-day split workout is best for you, here are some pros of this routine that could help change your mind<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"1_It_Is_A_Time_Saver\"><\/span><b>1. <\/b>It Is A Time Saver<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unless you are a bodybuilder, gym trainer, or an athlete of some sort, many of us do not have the luxury of spending a couple of days, or several hours in a gym. Choosing to do a 3-day split workout routine can help you maximize time spent in the gym. 45 minutes or an hour of split training helps you fully exercise your body in a week.<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"2_Works_Amazing_For_Muscle_Growth\"><\/span><b>2. <\/b>Works Amazing For Muscle Growth<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are debating between doing full body exercises or a 3-day workout split for lean muscle then the 3-day split option might be the better option for you. Because you are spending a lot of time working one set of muscles, you are able to work them intensely and to fatigue, this helps stimulate muscle breakdown. Once you rest, the muscles in question get to repair and grow resulting in gains.<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"3_It_Allows_You_To_Lift_Heavier_Weights\"><\/span><b>3. <\/b>It Allows You To Lift Heavier Weights<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Because you only concentrate on a few body parts\/one muscle group at a time, you have more strength and endurance which is beneficial of lifting heavier weights and for longer periods.<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"4_It_May_Help_You_Over_A_Plateau\"><\/span><b>4. <\/b>It May Help You Over A Plateau<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Often when working out and losing weight, people hit a plateau when their diets or workout routine no longer show results. If you are seeing that your <a href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\">full body workouts<\/a> are no longer giving you the desired results, then changing your routine into a 3-day split workout could help you get over this hurdle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-37230 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5086-1-1024x576.png\" alt=\"3-day split workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5086-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5086-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5086-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5086-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5086-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_3-Day_Workout_Split_For_Beginners_%E2%80%93_Lose_Weight_And_Gain_Lean_Muscle\"><\/span><b>The Best 3-Day Workout Split For Beginners &#8211; Lose Weight And Gain Lean Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are not sure how to build a 3-day split workout, here is a simple routine that you can use. Remember to warm up before and stretch at the end of every workout. Warm ups rev up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles, which helps reduce muscle soreness and lessen your risk of injury. Cooling down by stretching allows for a gradual recovery of pre-exercise heart rate and blood pressure<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_%E2%80%93_Chest_Shoulders_And_Triceps\"><\/span><b>Day 1 &#8211; Chest, Shoulders, And Triceps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chest_Workouts\"><\/span><strong>Chest Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin lying down with your chest and stomach flat on the floor and with your legs straightened out behind you. Your palms should be on the floor, at chest level with the arms bent out at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an exhale, push from your hands and heels, bringing your torso, chest, and thighs off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second in the plank position &#8211; body straight from neck to heel and keep your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you slowly lower back to your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this eight to 12 times for one rep.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do 3 reps of push-ups resting for 30 seconds to 1 minutes in between each rep.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"For_Beginner\"><\/span><strong>For Beginner:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If standard push-ups are too hard for you as a beginner, try knee push-ups instead.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by getting on all fours and keep your gaze on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the ground on either side of your shoulders and spread your knees, keeping them at a comfortable distance apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, engage your core and slowly lower your elbows bringing your chest toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second in the lowered position before exhaling as you push up from the ground to your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 3 sets &#8211; 8 to 12 times for one rep. Remember to take a 30 second to 60 second break in between each rep.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Chest_Press\"><\/span><b>Dumbbell Chest Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lying flat on your back, or on a bench, with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a dumbbell in each hand, extend your arms directly over your shoulders, palms facing toward your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly drive the dumbbells back up to the starting position, squeezing your shoulder blades the entire time. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of eight to 12 reps each and 1 minute breaks in-between the sets.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Chest_Fly\"><\/span><b>Dumbbell Chest Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back on a flat incline bench. Place your feet firmly on the floor on either side of the bench and your head firmly pressed on the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the dumbbells directly above your chest, palms facing each other. Do not lock your elbows, they can bend a little.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, slowly lower dumbbells in an arc motion until they\u2019re in line on either side of your chest. Don\u2019t drop your arms lower than your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and slowly press the dumbbells up in the same arc motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 8 to 12 times for one set. Do a total of 3 sets<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-37228 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088-1024x576.png\" alt=\"3-day split workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Exercises\"><\/span><strong>Shoulder Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Lateral_Raises\"><\/span><b>Dumbbell Lateral Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by holding a dumbbell in each arm with the palms facing your legs. Ensure that you are standing with your legs slightly more than hip-distance apart, roll your shoulders back, engage your core, and look straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, lift the dumbbells up and out to each side, keeping your arms almost completely straight, and stop when your elbows reach shoulder-height. Your body should form a &#8220;T&#8221; shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at this position for a second or two before exhaling and slowly lowering the dumbbells brings your hands back to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 8 to 12 times for 1 set and do a total of 3 sets.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Shoulder_Press\"><\/span><b>Dumbbell Shoulder Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright and keep the back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand at the shoulders with an overhand grip. Your thumbs should be on the inside with the knuckles facing up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an and exhale slowly raise the weights above your head and pause one you get to the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly and in a controlled motion, lower your arms returning the dumbbells to the shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for eight to 12 reps for each of the 3 sets.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-37229 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5087-1-1024x576.png\" alt=\"3-day split workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5087-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5087-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5087-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5087-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5087-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triceps_Exercises\"><\/span><strong>Triceps Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triceps_Kickbacks\"><\/span><b>Triceps Kickbacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor. If this position feels uncomfortable or painful for your back or hamstrings, lift to a more comfortable but still bent position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with elbows bent and pulled up to the rib cage. Tighten the triceps and straighten the elbow, bringing weights up behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second then lower your hand. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 8 to 12 reps for a set and repeat the set 2 more times.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triceps_Dips\"><\/span><b>Triceps Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by sitting on the edge of a chair and gripping the edge next to your hips. Your fingers should be pointed at your feet, your legs extended, and your feet spread about hip-width apart with the heels touching the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chin up and gaze straight ahead<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press into your palms to lift your body, sliding forward just far enough that your butt hangs off the edge of the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your elbows are bent between 45 and 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly push yourself back up to the start position and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 8 to 12 times for 1 set. Do 3 sets<\/span><\/li>\n<\/ul>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\">Flabby Arms Challenge: Sculpt and Strengthen Those Shoulders, Triceps, and Biceps<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-37227 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5089-1024x576.png\" alt=\"3-day split workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5089.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5089-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5089.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5089.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two_%E2%80%93_Lower_Body_Workouts\"><\/span><strong>Day Two &#8211; Lower Body Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_Lunges\"><\/span><b>Walking Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet roughly hip-distance apart. Keep your torso upright and tall, core engaged, your shoulders back and chin lifted, and look straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a wide step forward with your right foot and plant it roughly two feet ahead, allowing your left heel to lift naturally as you step forward. You may want to put your hands on your hips, and elbows bent at 90-degree angle as you take each step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged and upright, breathe in and bend both knees lowering your back knee toward the floor. Stop just before it touches down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breath out as you press firmly through your right heel and extend the right knee to rise to stand as you lift your left foot from the ground, swinging it forward to plant it about two feet ahead of your right foot. Avoid leaning your torso forward from your hips as you take this step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue stepping forward with each lunge, alternating sides as you do. Set a timer for yourself and try doing this for 5 to 10 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish your set by bringing your back foot to meet your front foot on the final lunge.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fire_Hydrants\"><\/span><b>Fire Hydrants<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees on an exercise mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your left leg away from your body at a 45-degree angle. Keep the lifted knee at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your leg to the starting position to complete 1 rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 8 to 12 times to complete a set on the left leg before switching to the right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this until you have completed 3 sets on each leg.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, resting your arms straight down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bracing your core and keeping your chest high, begin to push your hips back, bending your knees as if you are going to sit down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that your knees do not cave in and when your thighs are parallel to the floor, pause for 2 &#8211; 3 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up evenly through your whole foot back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 8 to 12 times to complete a set. Repeat the process two more times and remember to rest for 30 seconds to a minute between each set.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_Band_Walk\"><\/span><b>Lateral Band Walk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your resistance band and place it above each ankle, and wrap it around both legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your feet shoulder-width apart, bend your knees slightly and move into a half-squat position to activate your butt and thigh muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining the half-squat position, shift your weight over to one leg and take a sideways step with the other leg. Move this leg in and out, sideways, for eight to 12 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure to maintain a low, forward-facing posture, your back straight, and your core is engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of this.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-37226 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-1024x576.png\" alt=\"3-day split workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5078.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three_%E2%80%93_Back_Biceps_and_Core\"><\/span><b>Day Three &#8211; Back, Biceps, and Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Core_Workouts\"><\/span><strong>Core Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Tap_Planks\"><\/span><b>Shoulder Tap Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in the standard position &#8211; with arms shoulder-width apart and outstretched beneath you, core engaged, and your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your hips square and in position, working hard not to let them sway side to side, lift your right hand to tap your left shoulder. Bring it down and then lift your left hand to tap your right shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure that you are well balanced so you do not fall over while lifting one hand.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Since <a href=\"https:\/\/betterme.world\/articles\/plank-calories-burned\/\">planks<\/a> do not have sets, set a 20 to 30 second timer for this one.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Crunches\"><\/span><b>Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and place your feet on a wall. Your knees and hips should bend at a 90- degree angle. Tighten your abdominal muscles as described above.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head and raise your head and shoulders off the floor, moving towards your knees. Do not use your hand to help lift your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for three deep breaths then drop down and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 8 to 12 times for one set. Rest and then do it again for two more sets.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-37225 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5079-1024x576.png\" alt=\"3-day split workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5079.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5079-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5079.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5079.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Day_Split_Workout_Back_Exercises\"><\/span><strong>3 Day Split Workout: Back Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Pull-Overs\"><\/span><b>Dumbbell Pull-Overs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting on a workout bench. The bench should be in between your thighs and your feet should be on the ground on either side and spread slightly wider than the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once you are comfortable, lie back so you end up laying on the bench with your back, neck, and head fully supported.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one dumbbell in each hand and then extend your arms over your chest with the palms facing each other. Do not lock the elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, inhale and slowly extend the weights back and over and behind your head. Do not drop the weights that they end up hanging below your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause here for a second or two before exhaling and bringing your hands back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 8 to 12 times for 3 sets.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Back_Extensions_on_the_floor\"><\/span><b>Back Extensions (on the floor)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on the ground and slide your shoulders down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral. Hold for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower to starting position. Complete 3 sets.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-Ups\"><\/span><b>Pull-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing directly below a pull-up bar on a box or floor &#8211; all depends on how high up the bar is. Hold the bar with your palms facing away from your body and with your hands slightly further than shoulder-with apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your feet up from the floor or box so that you\u2019re hanging from the bar, and engage your core by pulling your belly button in toward your spine. Pull your shoulders back and down &#8211; they shouldn&#8217;t be around your ears.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Follow_that\"><\/span><strong>Follow that:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engaging the muscles in your arms and back, bend your elbows and raise your upper body up toward the bar until your chin is over the bar.\u00a0<\/span>As you move, avoid swinging your legs around or shrugging your shoulders up. You want to make sure your shoulder blades remain back and down throughout the exercise.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you cannot get your chin above the bar, that&#8217;s fine. You can slowly work up to that over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top of the movement, inhale. Then extend your elbows and lower your body back down to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 8 to 12 times for 1 set.<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a class=\"waffle-rich-text-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-37224 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5080.png\" alt=\"3-day split workout\" width=\"768\" height=\"432\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5080.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5080-300x169.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bicep_Workouts\"><\/span><strong>Bicep Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bicep_Curls\"><\/span><b>Bicep Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with one dumbbell in each hand and your legs slightly more than shoulder width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the core engaged and back strong as you bend at the elbow joint and lift the weights towards the shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure that your elbows don&#8217;t drift forward or out to the sides. Slowly lower back down to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Repeat this motion 8 to 12 times for 1 set. Rest and then do 2 more sets.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hammer_Curls\"><\/span><b>Hammer Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one dumbbell in each hand. Rotate the hands so that the palms face the thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping the elbows in a fixed position, bend at the elbow so the lower arms lift up and toward the shoulders. Keep the shoulders relaxed as you work. Keep your grip firms and wrists in line with the forearm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top of the movement, thumbs will be close to the shoulders, palms facing in toward the midline of the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of 8 to 12 reps each.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"How_often_do_you_workout_a_3-day_split\"><\/span><strong>How often do you workout a 3-day split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As the name suggests a 3-day workout split is done for three days a week. You could choose to do these days back to back or skip a day in between each split, the choice is yours.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Can_I_gain_more_muscle_while_doing_the_3-day_split_workout_for_strength\"><\/span><strong>Can I gain more muscle while doing the 3-day split workout for strength?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yes, you can. A 3-day split workout is perfect for anyone who is bulking to increase muscle size and strength, especially when combined with a <a href=\"https:\/\/betterme.world\/articles\/lean-muscle-diet\/\">proper diet<\/a>. The higher sets and reps included in such a routine work best for increased size and strength. However, if you are looking to get ripped or muscle definition this routine might not be the best as it does not work well for toning or increasing endurance<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"How_to_build_a_full_body_workout_3-day_split\"><\/span><strong>How to build a full body workout 3-day split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you would prefer to workout out your whole body using the 3 day split workout, ensure to incorporate <a href=\"https:\/\/betterme.world\/articles\/ways-to-exercise-at-home\/\">full body exercises<\/a> on your chosen 3 days. I.e., instead of focusing on either lower body or upper body workouts, make sure that every muscle group is worked out on all 3 days.<\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 3-day split workout is a good idea for anyone who feels like they do not have enough time to properly workout all the muscle groups or anyone who wishes to bulk up and grow more muscle. If you choose to follow the 3-day split workout, ensure to stick to your chosen routine as skipping a day could mean failing to workout a muscle group altogether for a whole week. Remember to first consult a doctor before starting any new exercise routine.<\/span><\/p>\n<p>Are you struggling to achieve better and faster results? Check up this 20 Min Full Body Workout at Home challenge!<\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=The_Best_3_Day_Split_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-41518 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-73db875f23.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3944309\/\"><span style=\"font-weight: 400;\">Comparison of the Effects of Hollowing and Bracing Exercises on Cross-sectional Areas of Abdominal Muscles in Middle-aged Women<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/health.clevelandclinic.org\/head-toe-benefits-cardio-workout-infographic\/\">The (Many) Benefits of a Cardio Workout<\/a> (2020, health.clevelandclinic.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What could be a 3-day split workout? If you have heard about this exercise routine and are not sure what it is, how it works, or what it involves then you are in the right place. In this article we shall be shedding light on the 3-day split workout, how it can work for weight [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":37234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[109],"class_list":["post-17728","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best 3-Day Split Workout Routine: Can Working Out For 3 Days Help You Lose Weight And Build Muscle? - BetterMe<\/title>\n<meta name=\"description\" content=\"What is a \u2605 3-DAY SPLIT WORKOUT \u27a4 and how does it impact weight loss and muscle gain? Check out this article to find out more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best 3-Day Split Workout Routine: Can Working Out For 3 Days Help You Lose Weight And Build Muscle?\" \/>\n<meta property=\"og:description\" content=\"What is a \u2605 3-DAY SPLIT WORKOUT \u27a4 and how does it impact weight loss and muscle gain? Check out this article to find out more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/3-day-split-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5081.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t<meta property=\"og:image:height\" content=\"864\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b\"},\"headline\":\"The Best 3-Day Split Workout Routine: Can Working Out For 3 Days Help You Lose Weight And Build Muscle?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout\/\"},\"wordCount\":3724,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5081.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What could be a 3-day split workout? If you have heard about this exercise routine and are not sure what it is, how it works, or what it involves then you are in the right place. In this article we shall be shedding light on the 3-day split workout, how it can work for weight loss and muscle gain, as well as showing you how best to schedule your exercises on this regimen.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b><\/b><\/h2>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A 3-Day Split Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 3 day split workout is an exercise routine that requires you to divide your <a href=\\\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\\\">workout routine<\/a> into 3 days. The main purpose of the 3 day split workout is to give you ample time to concentrate on different muscle groups on each day thus helping you isolate and work them to the fullest.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Difference Between A Full Body Workout And A 3-Day Split Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A full body workout means you are exercising your entire body with all muscles being stimulated in one workout. Examples of full body workouts include HIIT, high-intensity resistance training (HIRT), bodyweight workouts such as squats or push-ups or conventional weightlifting exercises like deadlifts, bench-presses and more.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">On the other hand, a 3-day split routine or training split, involves separating muscle groups into three and then working each group on a different day of the week<\/span><span style=\\\"font-weight: 400;\\\">. Instead of working out all your muscles everyday of the week you separate your exercises that you work your lower body, shoulders and arm, and finally chest and back on 3 different days of the week.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaig ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/3-day-split-workout\/\",\"name\":\"The Best 3-Day Split Workout Routine: Can Working Out For 3 Days Help You Lose Weight And Build Muscle? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5081.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What is a \u2605 3-DAY SPLIT WORKOUT \u27a4 and how does it impact weight loss and muscle gain? 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Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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Check out this article to find out more.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/3-day-split-workout\/","og_locale":"en_US","og_type":"article","og_title":"The Best 3-Day Split Workout Routine: Can Working Out For 3 Days Help You Lose Weight And Build Muscle?","og_description":"What is a \u2605 3-DAY SPLIT WORKOUT \u27a4 and how does it impact weight loss and muscle gain? Check out this article to find out more.","og_url":"https:\/\/betterme.world\/articles\/3-day-split-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1536,"height":864,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5081.png","type":"image\/png"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/3-day-split-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b"},"headline":"The Best 3-Day Split Workout Routine: Can Working Out For 3 Days Help You Lose Weight And Build Muscle?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout\/"},"wordCount":3724,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5081.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">What could be a 3-day split workout? If you have heard about this exercise routine and are not sure what it is, how it works, or what it involves then you are in the right place. In this article we shall be shedding light on the 3-day split workout, how it can work for weight loss and muscle gain, as well as showing you how best to schedule your exercises on this regimen.<\/span>\r\n<h2 style=\"text-align: center;\"><b><\/b><\/h2>\r\n<h2 style=\"text-align: center;\"><b>What Is A 3-Day Split Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A 3 day split workout is an exercise routine that requires you to divide your <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\">workout routine<\/a> into 3 days. The main purpose of the 3 day split workout is to give you ample time to concentrate on different muscle groups on each day thus helping you isolate and work them to the fullest.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is The Difference Between A Full Body Workout And A 3-Day Split Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A full body workout means you are exercising your entire body with all muscles being stimulated in one workout. Examples of full body workouts include HIIT, high-intensity resistance training (HIRT), bodyweight workouts such as squats or push-ups or conventional weightlifting exercises like deadlifts, bench-presses and more.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">On the other hand, a 3-day split routine or training split, involves separating muscle groups into three and then working each group on a different day of the week<\/span><span style=\"font-weight: 400;\">. Instead of working out all your muscles everyday of the week you separate your exercises that you work your lower body, shoulders and arm, and finally chest and back on 3 different days of the week.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaig ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/3-day-split-workout\/","url":"https:\/\/betterme.world\/articles\/3-day-split-workout\/","name":"The Best 3-Day Split Workout Routine: Can Working Out For 3 Days Help You Lose Weight And Build Muscle? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5081.png","dateModified":"2024-12-16T08:35:01+00:00","description":"What is a \u2605 3-DAY SPLIT WORKOUT \u27a4 and how does it impact weight loss and muscle gain? 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/17728","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=17728"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/17728\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/37234"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=17728"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=17728"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=17728"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=17728"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}