{"id":26549,"date":"2021-09-01T22:34:25","date_gmt":"2021-09-01T22:34:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26549"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"3-day-split-workout-routine-for-mass","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/","title":{"rendered":"3-Day Split Workout Routine For Mass: A Simple Yet Effective Beginner Workout"},"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-routine-for-mass\/#What_Is_The_3-Day_Split_Workout\" >What Is The 3-Day Split Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#How_To_Do_The_PushPull_3-Day_Split_Workout_Routine\" >How To Do The Push\/Pull 3-Day Split Workout Routine<\/a><\/li><\/ul><\/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-routine-for-mass\/#The_Classic_Bodybuilder_3-Day_Split_Routine\" >The Classic Bodybuilder 3-Day Split Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#How_To_Do_The_Classic_Bodybuilder_3-Day_Split\" >How To Do The Classic Bodybuilder 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-5\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#UpperLower_3-Day_Split_Routine\" >Upper\/Lower 3-Day Split Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#How_To_Do_The_UpperLower_3-Day_Split_Routine\" >How To Do The Upper\/Lower 3-Day Split Routine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#Full_Body_Workout_3-Day_Split_Routine\" >Full Body Workout 3-Day Split Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#Which_Is_The_Best_3-Day_Workout_Split\" >Which Is The Best 3-Day Workout Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#What_Are_The_Benefits_Of_The_3-Day_Split_Workout_Routine\" >What Are The Benefits Of The 3-Day Split Workout Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#Maximizes_Recovery\" >Maximizes Recovery<\/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-routine-for-mass\/#Maximizes_Intensity\" >Maximizes Intensity<\/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-routine-for-mass\/#Easily_Manageable\" >Easily Manageable<\/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-routine-for-mass\/#Variety\" >Variety<\/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-routine-for-mass\/#Leaves_Time_For_Other_Activities\" >Leaves Time For Other Activities<\/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-routine-for-mass\/#What_Are_The_Disadvantages_Of_The_3-Day_Split_Workout\" >What Are The Disadvantages Of The 3-Day Split Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#Low_Frequency\" >Low Frequency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#Poor_Weight_Management\" >Poor Weight Management<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#How_To_Maximize_Results_From_The_3-Day_Sleep_Workout\" >How To Maximize Results From The 3-Day Sleep Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#Nutrition\" >Nutrition<\/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-routine-for-mass\/#Sleep\" >Sleep<\/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-routine-for-mass\/#Hydration\" >Hydration<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#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-23\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There are a lot of people who believe that the more time they spend at the gym, the better. This is simply not true at all. Rest is one of the most crucial aspects of fitness. This is why three-day workout split strategies are so useful. When you combine both the intensity of your workouts and your body&#8217;s recovery, you can get great hypertrophy and strength outcomes while spending less time in the gym. A 3-day split <a href=\"https:\/\/betterme.world\/articles\/lose-10-pounds-in-2-weeks-workout\/\">workout routine<\/a> for mass is most suitable for beginners. If you&#8217;re new to lifting and trying to find your way around the gym you&#8217;ll find this schedule convenient. Like most lean body workout plans, there&#8217;s plenty you need to know to see results.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_3-Day_Split_Workout\"><\/span><strong>What Is The 3-Day Split Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 3-day split workout is one where you follow a routine based on three different days. You work out three times weekly, and target different muscle groups each workout session. The purpose of this is to allow your muscles enough time for recovery so they can build strength and hypertrophy while you&#8217;re focusing on other body parts in another session (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2009\/05000\/Early_Phase_Adaptations_to_a_Split_Body,_Linear.35.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of <a href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\">workout plan<\/a> is most effective when paired with a proper nutrition plan. It focuses on building lean muscles which will help you burn fat faster and more efficiently over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many variations of the three-day split workout routine. It&#8217;s best to cycle your workouts for better results. There are four popular types of 3-day splits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-pull leg 3-day split<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Classic bodybuilder 3-day split<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upper lower 3-day split<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full body 3-day split<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The push\/pull\/leg split workout is one of the most popular three-day splits. It allows you to focus on working out your upper body, lower body, and larger muscle groups within these sessions (<\/span><a href=\"https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/push-pull-legs\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a great workout routine for beginners since it&#8217;s easy to follow with little equipment necessary (barbells and dumbbells are good enough). It also helps give you better results with strength training than traditional workouts do.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\">4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"3-day split workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_The_PushPull_3-Day_Split_Workout_Routine\"><\/span><strong>How To Do The Push\/Pull 3-Day Split Workout Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The push\/pull <a href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\">workout<\/a> should be done as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day one focuses on chest, triceps, and deltoids push exercises. This day includes bench presses, shoulder presses, rows, dips etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day two targets back, biceps, and forearms pull exercises. These include pull ups (underhand grip), chin ups (overhand grip), curls, deadlifts etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day three targets quads, hamstrings, calves-leg exercises. This includes squats, leg press, hack squat machine exercise.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Classic_Bodybuilder_3-Day_Split_Routine\"><\/span><strong>The Classic Bodybuilder 3-Day Split Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This one places your three largest <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-lean-muscle\/\">muscle groups<\/a> on their own days, with the smaller muscle groups supplementing them.\u00a0 Your large muscle groups are chest, back, and shoulders. Smaller muscle groups are triceps, biceps, and legs (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2017\/10000\/Large_and_Small_Muscles_in_Resistance_Training__Is.9.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Do_The_Classic_Bodybuilder_3-Day_Split\"><\/span><strong>How To Do The Classic Bodybuilder 3-Day Split<\/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;\">Day one focuses on the chest and triceps. Exercises for this day include bench press, triceps extensions, dips, etc.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day two focuses on the back and biceps. Back exercises for this day include pull ups\/chin ups, bent over rows, deadlifts. Bicep exercises for this day include front and back arm curls, dumbbell pullovers, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day three focuses on shoulders and legs. The shoulder exercises are lateral raises and front raises. Leg workouts are wide stance squats, leg press machine exercises, calf raises, etc.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-32553 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-1024x576.jpg\" alt=\"3-day split workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"UpperLower_3-Day_Split_Routine\"><\/span><strong>Upper\/Lower 3-Day Split Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is ideal when you want to target both your upper and lower body, but on separate days (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2009\/05000\/Early_Phase_Adaptations_to_a_Split_Body,_Linear.35.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s also a great workout routine for <a href=\"https:\/\/betterme.world\/articles\/4-day-dumbbell-workout\/\">beginners<\/a>, since it&#8217;s quite simple and easy to follow. Upper body days include your chest, back, shoulders, biceps, and Triceps; Lower body days include your glutes, hamstrings, quads, and calves.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_The_UpperLower_3-Day_Split_Routine\"><\/span><strong>How To Do The Upper\/Lower 3-Day Split Routine<\/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;\">Day one focuses on upper body workouts. Exercises for this day include bench press, shoulder press, rows, and chin ups.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day two targets lower body workouts. Lower body exercises are deadlifts, squats, leg extensions etc.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day three works out your upper body again. Exercises for this day\u00a0 are shoulder press, pull ups, arm curls, etc<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The next week, you&#8217;ll alternate the routine, and have two lower body days and one upper body day. So you will have one week with two upper body days and one weeks with two lower body days.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_Workout_3-Day_Split_Routine\"><\/span><strong>Full Body Workout 3-Day Split Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 3-day full body split workout <a href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/\">routine for mass<\/a> involves exercising all muscles on each day. Each workout session will involve different exercises but it&#8217;s important to focus on compound exercises that target all muscles, rather than isolating exercises that target individual muscle groups. Some examples of compound exercises for a 3-day full body workout include deadlift, squats and bench press.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-32540 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1024x576.jpg\" alt=\"3-day split workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Is_The_Best_3-Day_Workout_Split\"><\/span><strong>Which Is The Best 3-Day Workout Split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to this question depends on several factors, including your:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weightlifting experience<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle building goals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Availability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reset and recovery needs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preference<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That said, of the four types of 3-day splits, the push\/pull\/leg split stands out for being the most efficient. This is due to the fact that all of the associated muscle groups are exercised simultaneously in each session, resulting in minimal overlap between exercises (<\/span><a href=\"https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/push-pull-legs\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). This allows your muscle groups to recover much faster than most other splits. However, if you are a beginner who has never worked out before, your full body split might be best for you.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/250-calorie-meals\/\">250-Calorie Meals: Hit Your Weight Loss Goals With These Simple Recipes<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-31332 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1024x576.jpg\" alt=\"3-day split workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_The_3-Day_Split_Workout_Routine\"><\/span><strong>What Are The Benefits Of The 3-Day Split Workout Routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 3-day split has several benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Maximizes_Recovery\"><\/span><strong>Maximizes Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This <a href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\">workout<\/a> maximizes your recovery since you have at least a day off between sessions, allowing the muscles to rest and increase in size (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Maximizes_Intensity\"><\/span><strong>Maximizes Intensity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Greater recovery means that you&#8217;ll be more able to put forth maximum effort on each workout (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2021\/06000\/A_Comparison_Between_Total_Body_and_Split_Routine.6.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0 If you are only lifting 3 days per week, you will give each session your best and this often results in more intense training. Plus, you&#8217;re less likely to get so burned out from feeling that you&#8217;re just going through the motions of each workout &#8211; this is quite common among people doing 4-, 5-, or 6-day split workouts.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Easily_Manageable\"><\/span><strong>Easily Manageable<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With such a low frequency of training three days per week (every other day), this is an easily manageable schedule that will not feel too intense for beginners. You can easily perform this routine even with a busy work schedule or limited time availability because you only need an hour or two out of 3 days each week (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Variety\"><\/span><strong>Variety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since this program works <a href=\"https:\/\/betterme.world\/articles\/6-week-challenge-workout\/\">all muscle groups<\/a>, there won&#8217;t be boredom and your workouts will never get mundane. This is an advantage that will help you keep at the gym, even if your enthusiasm wanes sometimes. As well, it leaves some free days in between sessions which means you can focus on other activities like cardio exercises, pilates, etc.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Leaves_Time_For_Other_Activities\"><\/span><strong>Leaves Time For Other Activities<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people enjoy lifting and consider it a hobby. Others are in it for the muscle gains, and need time to do other fitness related activities that they love. If you&#8217;re a part of the latter group you&#8217;ll find that a 3-day split works best. It won&#8217;t leave you so wiped out that you can barely take part in your hobbies.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-31329 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-1024x576.jpg\" alt=\"3-day split workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Disadvantages_Of_The_3-Day_Split_Workout\"><\/span><strong>What Are The Disadvantages Of The 3-Day Split Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are some downsides to lifting only 3 days each week:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Low_Frequency\"><\/span><strong>Low Frequency<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 3-day split allows you to train each muscle group only once per week. However, scientific evidence says training each muscle group twice weekly leads to more muscle gains. Several studies looked at resistance training frequency and the results on hypertrophic outcomes. They concluded that training each muscle group twice weekly promoted superior hypertrophic results when compared to training each muscle group once a week (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training each muscle group twice a week means your muscles have more chances to be stimulated to grow. You&#8217;ll also be able to do a variety of workouts to keep things interesting. Because the 3-day workout split is too low of a frequency, it may not give you the desired results as fast as other workout splits.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Poor_Weight_Management\"><\/span><strong>Poor Weight Management<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifting only 3 days a week without adding cardio might not create a high enough calorie deficit for you to meet your weight loss goals. One way to solve this is by creating an additional deficit through diet to supplement your strength training program.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-31301 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-1024x576.jpg\" alt=\"3-day split workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Maximize_Results_From_The_3-Day_Sleep_Workout\"><\/span><strong>How To Maximize Results From The 3-Day Sleep Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Recovery is an essential part of any strength training workout (<\/span><a href=\"https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/recoveryUNM.html\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). What you do outside the gym is just as important as what you do in the gym. Therefore, to maximize the results of your workouts, focus on the following: sleep, nutrition, and hydration.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nutrition\"><\/span><strong>Nutrition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">What you eat after a workout is just as important as what you eat on days you don&#8217;t work out. You should implement the following healthy eating habits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get enough carbs, protein, and fat in your diet for muscle growth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume 1.2 to 2 grams of protein per pound of body weight each day to maintain and build new muscle tissue (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you are getting enough calories from healthy nutrient dense foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat carbohydrates like oatmeal before going to bed to provide energy throughout the night for recovery<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-33272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-1024x576.png\" alt=\"3-day split workout routine for mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sleep\"><\/span><strong>Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting enough sleep is critical for muscle recovery and growth. It&#8217;s recommended that you get 7 to 9 hours of sleep every night (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Being well rested will not only increase the results you see from your workouts, but it&#8217;ll also give you more energy throughout the day so that you can push yourself harder in the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get good sleep, try the following practices (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your room cool and dark.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you&#8217;re getting enough exercise to make yourself tired at night, but not so much that you can&#8217;t fall asleep. Exercising daily is recommended, but don&#8217;t work out for more than an hour too close to bedtime because doing so will raise your body temperature.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid caffeine after 3 pm. Try herbal tea or warm milk instead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid blue light before bed.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Hydration\"><\/span><strong>Hydration<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make it a priority to drink plenty of water every day. Aim for half your body weight in ounces (if you weigh 200 pounds aim for 100 ounces of water) (<\/span><a href=\"https:\/\/www.umsystem.edu\/totalrewards\/wellness\/how-to-calculate-how-much-water-you-should-drink\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This may seem like a lot if you aren&#8217;t used to drinking that much each day, but as you get into the habit you&#8217;ll find it easy to do.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 3-day split workout routine for mass targets different muscle groups in each session. This can be quite effective, especially for beginners, since it allows for plenty of recovery time for the various muscle groups. However, it must be used along with proper nutrition, sleep and hydration for maximum benefits.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/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\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Split_Workout_Routine_For_Mass\" 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>\n<p><iframe title=\"BetterMe | Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\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. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2021\/06000\/A_Comparison_Between_Total_Body_and_Split_Routine.6.aspx\"><span style=\"font-weight: 400;\">A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/span><\/a><span style=\"font-weight: 400;\"> (2021, lww.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">American College of Sports Medicine position stand. Quantity and quality of developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2011, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">Dietary protein intake and human health<\/span><\/a><span style=\"font-weight: 400;\"> (2016, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2009\/05000\/Early_Phase_Adaptations_to_a_Split_Body,_Linear.35.aspx\"><span style=\"font-weight: 400;\">Early-Phase Adaptations to Split-Body, Linear Periodization Resistance Training Program in College-Aged and Middle-Aged Men<\/span><\/a><span style=\"font-weight: 400;\"> (2009, lww.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">Effects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults<\/span><\/a><span style=\"font-weight: 400;\"> (2012, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and meta-Analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2016, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night.\"><span style=\"font-weight: 400;\">How Much Sleep Do We Really Need?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, sleepfoundation.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.umsystem.edu\/totalrewards\/wellness\/how-to-calculate-how-much-water-you-should-drink\"><span style=\"font-weight: 400;\">How to calculate how much water you should drink<\/span><\/a><span style=\"font-weight: 400;\"> (2019, umsystem.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2017\/10000\/Large_and_Small_Muscles_in_Resistance_Training__Is.9.aspx\"><span style=\"font-weight: 400;\">Large and Small Muscle in Resistance Training: Is It Time for a Better Definition?<\/span><\/a><span style=\"font-weight: 400;\"> (2017, lww.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/recoveryUNM.html\"><span style=\"font-weight: 400;\">Recovery in Training: The Essential Ingredient<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., unm.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/push-pull-legs\">The Push\/Pull\/Legs Routine for Muscle Gains<\/a> (n.d., aston.ac.uk)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>There are a lot of people who believe that the more time they spend at the gym, the better. This is simply not true at all. Rest is one of the most crucial aspects of fitness. This is why three-day workout split strategies are so useful. When you combine both the intensity of your workouts [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":26557,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[123],"class_list":["post-26549","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>3-Day Split Workout Routine For Mass: A Simple Yet Effective Beginner Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"New to lifting and struggling to find your way around the gym? Here are the basics for a 3-day split workout routine for muscle mass to get you started.\" \/>\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-routine-for-mass\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3-Day Split Workout Routine For Mass: A Simple Yet Effective Beginner Workout\" \/>\n<meta property=\"og:description\" content=\"New to lifting and struggling to find your way around the gym? Here are the basics for a 3-day split workout routine for muscle mass to get you started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\" \/>\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\/09\/shutterstock_1419388724.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\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=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 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-routine-for-mass\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5\"},\"headline\":\"3-Day Split Workout Routine For Mass: A Simple Yet Effective Beginner Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\"},\"wordCount\":2183,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1419388724.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There are a lot of people who believe that the more time they spend at the gym, the better. This is simply not true at all. Rest is one of the most crucial aspects of fitness. This is why three-day workout split strategies are so useful. When you combine both the intensity of your workouts and your body's recovery, you can get great hypertrophy and strength outcomes while spending less time in the gym. A 3-day split <a href=\\\"https:\/\/betterme.world\/articles\/lose-10-pounds-in-2-weeks-workout\/\\\">workout routine<\/a> for mass is most suitable for beginners. If you're new to lifting and trying to find your way around the gym you'll find this schedule convenient. Like most lean body workout plans, there's plenty you need to know to see results.\u00a0<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is The 3-Day Split Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 3-day split workout is one where you follow a routine based on three different days. You work out three times weekly, and target different muscle groups each workout session. The purpose of this is to allow your muscles enough time for recovery so they can build strength and hypertrophy while you're focusing on other body parts in another session (<\/span><a href=\\\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2009\/05000\/Early_Phase_Adaptations_to_a_Split_Body,_Linear.35.aspx\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This type of <a href=\\\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\\\">workout plan<\/a> is most effective when paired with a proper nutrition plan. It focuses on building lean muscles which will help you burn fat faster and more efficiently over time (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are many variations of  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\",\"url\":\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\",\"name\":\"3-Day Split Workout Routine For Mass: A Simple Yet Effective Beginner Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1419388724.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"New to lifting and struggling to find your way around the gym? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"3-Day Split Workout Routine For Mass: A Simple Yet Effective Beginner Workout - BetterMe","description":"New to lifting and struggling to find your way around the gym? Here are the basics for a 3-day split workout routine for muscle mass to get you started.","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-routine-for-mass\/","og_locale":"en_US","og_type":"article","og_title":"3-Day Split Workout Routine For Mass: A Simple Yet Effective Beginner Workout","og_description":"New to lifting and struggling to find your way around the gym? Here are the basics for a 3-day split workout routine for muscle mass to get you started.","og_url":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/","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":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1419388724.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5"},"headline":"3-Day Split Workout Routine For Mass: A Simple Yet Effective Beginner Workout","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/"},"wordCount":2183,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1419388724.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">There are a lot of people who believe that the more time they spend at the gym, the better. This is simply not true at all. Rest is one of the most crucial aspects of fitness. This is why three-day workout split strategies are so useful. When you combine both the intensity of your workouts and your body's recovery, you can get great hypertrophy and strength outcomes while spending less time in the gym. A 3-day split <a href=\"https:\/\/betterme.world\/articles\/lose-10-pounds-in-2-weeks-workout\/\">workout routine<\/a> for mass is most suitable for beginners. If you're new to lifting and trying to find your way around the gym you'll find this schedule convenient. Like most lean body workout plans, there's plenty you need to know to see results.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is The 3-Day Split Workout?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A 3-day split workout is one where you follow a routine based on three different days. You work out three times weekly, and target different muscle groups each workout session. The purpose of this is to allow your muscles enough time for recovery so they can build strength and hypertrophy while you're focusing on other body parts in another session (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2009\/05000\/Early_Phase_Adaptations_to_a_Split_Body,_Linear.35.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This type of <a href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\">workout plan<\/a> is most effective when paired with a proper nutrition plan. It focuses on building lean muscles which will help you burn fat faster and more efficiently over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are many variations of  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/","url":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/","name":"3-Day Split Workout Routine For Mass: A Simple Yet Effective Beginner Workout - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1419388724.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"New to lifting and struggling to find your way around the gym? Here are the basics for a 3-day split workout routine for muscle mass to get you started.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1419388724.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1419388724.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"3-Day Split Workout Routine For Mass: A Simple Yet Effective Beginner Workout"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26549","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=26549"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26549\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/26557"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=26549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=26549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=26549"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=26549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}