I’ve designed a well-structured 3-2-1 split workout routine to help you develop a strong, flexible, and functional body.
The 3-2-1 split workout is a 6-day weekly routine that alternates between strength training, Pilates, and cardio.
It’s an easy-to-follow, practical, and sustainable training plan to help you get strong and keep you moving.
Whether you’re male or female if you’re looking for a well-structured 3 2 1 workout method schedule, save this routine.
Program Summary
| Split Method | 3-2-1 (3x Strength, 2x Pilates, 1x Cardio) |
| Sessions/Week | Six (Strength training on alternate days) |
| Duration/Session | 60-90 mins for strength and 30-min for Pilates & Cardio |
| Target Gender | Male & Female |
| Experienced Required | Beginner to Intermediate |
| Program Goal | Develop Strength, Mass, Flexibility & Balance |
The Best 3-2-1 Split Workout Routine for a Resilient Body
This program involves performing strength exercises three times, Pilates twice, and cardio once a week. Here’s how you’ll train during this split:
- Day 1: Strength Training
- Day 2: Pilates
- Day 3: Strength Training
- Day 4: Pilates
- Day 5: Strength Training
- Day 6: Cardio
- Day 7: OFF
The strength day is based on the full-body method, meaning you’ll train almost the entire body on alternate days with weights. This split will help you build strength and muscle mass.
Pilates training involves the best exercises and will help you bolster your midsection and improve your balance and flexibility.
The cardio workout improves your endurance and helps you move faster and more effectively.
Here is the list of exercises I’ve used to design this 3-2-1 split routine.
- The Ultimate List of Pilates Exercises
- List of Compound Exercises
- The Ultimate List of Isolation Exercises
- 70 Best Bodyweight Cardio Exercises
You can also use these exercises to make adjustments in your second, third, and fourth weeks.
Day 1 – Strength Training
| Exercise | Muscle | Sets | Reps |
|---|---|---|---|
| Dumbbell Squat | Legs | 3 | 15-20 |
| Incline Chest Press | Chest | 3 | 10-15 |
| Lat Pulldown | Back | 3 | 10-15 |
| Overhead Press | Shoulder | 3 | 10-15 |
| Chin-ups/DB Curls | Biceps | 3 | 4-10 |
| Bar Pushdown | Triceps | 3 | 12-18 |
| Hip Thrust | Glutes | 3 | 10-12 |
Day 2 – Pilates
| Exercise | Activity | Sets |
|---|---|---|
| Cat-Cow Pose | 5 reps each with a 2-sec hold | 2 |
| Hundred | As fast as possible | 1 |
| Roll Up | 6-8 reps | 2 |
| One Leg Circles | 30 seconds on each side | 2 |
| One Leg Stretch | 5 reps on each side | 2 |
| Double Leg Stretch | 5-6 reps | 2 |
| Spine Stretch Forward | 5-6 reps | 2 |
| Pilates Mat Saw | 5 reps on each side | 1 |
Day 3 – Strength Training
| Exercise | Muscle | Sets | Reps |
|---|---|---|---|
| Leg Press | Leg | 3 | 15-20 |
| Pec Deck Fly | Chest | 3 | 12-15 |
| Seated Cable Row | Back | 3 | 12-15 |
| 1-arm Lateral Raises | Shoulders | 2 | 15/side |
| Inverted Row | Upper Back | 3 | 12-15 |
| Leg Curl | Hamstrings | 3 | 15-20 |
| Cable Pull Through | Glutes | 3 | 10-12 |
Day 4 – Pilates
| Exercise | Activity | Sets |
|---|---|---|
| Swan Dive | 5 reps with 2-3 seconds hold | 2 |
| Neck Pull | 5-6 reps | 3 |
| Scissors Straight Leg Stretch | 5 reps on each side | 2 |
| Glute Bridge | 5 reps with 2-3 sec hold | 2 |
| Bicycle Crunch | 5 reps per side | 3 |
| Seated Spinal Twist | 5 twists on each side | 2 |
| Leg Pull Front | 5 reps per side | 2 |
| Side Plank Hip Dips | 10 reps per side | 2 |
Day 5 – Strength Training
| Exercise | Muscle | Sets | Reps |
|---|---|---|---|
| Reverse Lunges | Legs | 3 | 15-20 |
| Leg Extension | Legs | 3 | 12-15 |
| Seated FDL Raises | Shoulders | 3 | 12-15 |
| Cable Crossover | Chest | 2 | 15/side |
| 1-arm DB Row | Back | 3 | 12-15 |
| Low Back Extension | Lower Back | 3 | 15-20 |
| Hip Abduction | Adductors | 3 | 10-12 |
Day 6 – Cardio
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| 15-sec Jumping Jacks | 30-sec High Knees | 10 Burpees |
| 30-sec Mountain climbers | 20 Jumping Lunges | 20 Lunges to Kick |
| 10 Squat Jumps | 20 Alternate Heel Taps | 30-sec Bicycle Crunch |
| 15-20 Pushups | 30 Shoulder Taps | 10 Pushups to Knee Taps |
| 10-12 Crunches | 30-sec Flutter Kick | 1-minute Plank |
Alternatively, you can use the treadmill, stationary bike, elliptical, or any other machine to perform cardio training.
Who Can Follow the 3-2-1 Workout Method?
Anyone looking for a balanced program that involves a mix of strength, mobility, flexibility, and endurance exercises can follow this routine, irrespective of their gender.
This program can also work for those who are trying to lose weight through diet and improve their physique and overall fitness through a balanced training plan.
However, those who want to build a huge body like bodybuilders shouldn’t follow this routine. Instead, they can try one of these high-volume bodybuilding plans.
