What is the most effective training split?

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

How do you do a 3 day split workout?

Bulldozer Training 3 Day Workout Split

  1. Day 1 – Back, Biceps, Forearms, Traps and Abs.
  2. Day 2 – OFF.
  3. Day 3 – Chest, Shoulders and Triceps.
  4. Day 4 – OFF.
  5. Day 5 – Quads, Hamstrings, Calves and Abs.
  6. Day 6 – OFF.
  7. Day 7 – OFF.

What muscles are used in a 3 day split?

An example of a 3-day workout for advanced lifters may include:

  • day 1: the chest, triceps, shoulders, and forearms.
  • day 2: the legs, separated into the glutes, quadriceps, hamstrings, and calves, along with the abs.
  • day 3: the back, biceps, traps, and lats.

What is a good 3 day workout schedule?

Full Body 3 Day Split

Monday Wednesday
Back Squat: 3 sets x 6-10 reps Overhead Press: 3 sets x 8-12 reps
Bench Press: 3 sets x 8-12 reps Bent Over Row: 3 sets x 6-10 reps
Pull Ups: 3 sets x max reps Leg Press: 3 sets x 12-15 reps
Lateral Raises: 3 sets x 15-20 reps Parellel Dips: 3 sets x max reps

Is 3x a week workout enough?

Training four or five times a week is ideal, but most people find that unachievable due to time constraints, so Mans says it’s best to aim for three: “This exposes your body to a large enough training stimulus throughout the week, which enables the body to adapt, get stronger, leaner and fitter.”

How many workouts should I do in a 3 day split?

Full body training split Even though we’re training full body every session, the 3 day full body workout split will still have 3 different workout sessions.

Can you build muscle 3 days a week?

In fact, you can train the same muscle groups—and train them hard—three, five, or up to seven days a week if you want to. And doing so can bring the best muscle and strength gains of your life.