3 Day Split - Beginner

To view a workout, click on it's name.

About this workout plan:

A sample 3 day split program, where muscle groups are split between 3 different workouts. Each workout should be a minimum of 24 hours apart - ideally longer. For example:

Monday - Workout A (chest / triceps)
Wednesday - Workout B (legs / shoulders)
Friday - Workout C (back / biceps)

If fat loss is a goal, consider adding cardio at the end of each workout, or on non-strength training days.

The plan details 2 possible workouts for each day, to give an idea of the kind of exercises that could be done.

Since this is a beginner program, choose weights that are comfortable at first, but become difficult for the last 2 repetitions. Emphasis on control and 'feeling' the muscle, rather than weight lifted!

About workout	Exercises	Submitted by
Day 1 - Option 1 - Chest / Triceps Sample chest/tricep day for the beginner 3 day split.	General Warm-up Press-up Bench Press - barbell Military Press - Dumbells Cable flye - flat Tricep Extension (dumbell) Abdominal Crunch Abdominals - jack-knife sit-up Cycling (stationary)	WorkoutMaker
Day 1 - Option 2 - Chest / Triceps An alternative chest/tricep day for the beginner 3 day split.	General Warm-up Press-up Military Press - barbell Dips - Parallel bars Dumbell flye - incline Tricep extension - cable Abdominal Cable Crunch Running	WorkoutMaker
Day 2 - Option 1 - Legs / Shoulders Sample leg/shoulder day for the beginner 3 day split.	General Warm-up Press-up Squat - Regular Hamstring Curl Calf Raise - Machine Front Raise - Dumbells Lateral raise - dumbell Rear lateral raise - dumbells Running	WorkoutMaker
Day 2 - Option 2 - Legs / Shoulders An alternative legs/shoulders day for the beginner 3 day split.	General Warm-up Press-up Squat - Safety Leg Press Hamstring Curl Calf Raise - bodyweight Sissy squat Shrug - Barbell Front Raise - cable - single arm Lateral raise - dumbell Rear lateral raise - cables Running	WorkoutMaker
Day 3 - Option 1 - Back / Biceps Sample back/bicep workout for the beginner 3 day split.	General Warm-up Press-up Squat - Regular Deadlift - regular Row - cable - both arms (seated) Lat Pulldown Machine Bicep Curl - dumbell Static Hold Running	WorkoutMaker
Day 3 - Option 2 - Back / Biceps Alternative back/biceps workout for the beginner 3 day split.	General Warm-up Press-up Squat - Regular Chin-up Bent Over Row - Dumbell Leg Raise - Hanging Lat pulldown - V-grip Preacher curl - E-Z bar Running	WorkoutMaker