Whether you want to put on some muscles, increase strength, or maintain mass, you need a proper strength training program. That’s why I’ve created a 3 day gym workout routine to help you achieve your best physique. So whether you’re a male or female, you can save or download this gym workout split schedule to train efficiently.
Summary
| Program Duration | 6-8 Weeks |
| Program Goal | Build Muscle and Strength |
| Routine Type | Upper/Lower Mix and PPL |
| Training Level | Beginner to Advanced |
| Training Days per Week | 3 Days |
| Suitable For | Men and Women |
| Duration of One Session | 45-90 minutes |
| Alternate Programs | 30 Day Muscle Building Workout Plan |
You can save this 3-Day Gym Workout Plan if you’re a beginner.
The Best 3 Day Gym Workout Routine For Mass
- Day 1: Chest, Triceps, and Calves
- Day 2: Back, Biceps, and Hamstrings
- Day 3: Shoulder, Quadriceps, and Glutes
Day 1: Chest, Triceps, And Calves
| Workout | Sets | Reps | Rest Between Sets |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 12, 10, 8, 8 | 1-2 min |
| Incline Dumbbell Bench Press | 3 | 12, 10, 8 | 1-2 min |
| Machine Chest Fly | 3 | 12, 10, 10 | 1-2 min |
| Triceps Rope Pushdown | 3 | 12, 10, 10 | 1-2 min |
| One-arm Overhead Tricep Extension | 2 | 10, 10 | 1-2 min |
| Standing Calf Raises | 3 | 15, 15, 15 | 1-2 min |
- Increase the load after each set of every exercise.
- Perform each exercise in a controlled manner with proper form.
You can replace some exercises for the chest, triceps, and calves in the following weeks of 3 Day gym workout schedule.
Here’s the list of exercises you can incorporate or replace:
| Exercise | Muscle |
|---|---|
| Barbell Incline Bench Press | Chest |
| Dips | Chest and Triceps |
| Dumbbell Pullover | Chest |
| Pec Deck Fly | Chest |
| Skull Crusher | Triceps |
| Tricep Kickback | Triceps |
| Bench Dips | Triceps |
| Cable Pushdown | Triceps |
| Donkey Calf Raises | Calves |
Day 2: Back, Biceps, And Hamstrings
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Wide Grip Lat Pulldown | 4 | 12, 10, 10, 8 | 1-3 min |
| Bent-over Barbell Row | 3 | 12, 10, 8 | 1-2 min |
| Seated Cable Rowing | 3 | 12, 10, 8 | 1-2 min |
| Barbell Biceps Curl | 3 | 12, 10, 10 | 1-2 min |
| Concentration Curl | 3 | 12, 10, 10 | 1-2 min |
| Romanian Deadlift | 3 | 8, 6, 6 | 1-3 min |
- You can replace some exercises in the following weeks. For example, you can do one-arm dumbbell rowing instead of bent-over row, pull-ups instead of the deadlift, cable curl instead of barbell curls, etc.
Day 3: Quadriceps, Shoulder, And Glutes
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 15, 12, 10, 8 | 1-3 min |
| Machine Leg Press/Extension | 3 | 15, 12, 10 | 1-2 min |
| Barbell Overhead Press | 3 | 12, 10, 8 | 1-3 min |
| Dumbbell Lateral Raises | 3 | 12, 10, 8 | 1-2 min |
| Machine Reverse Fly | 3 | 12, 10, 8 | 1-2 min |
| Upright Row | 3 | 12, 10, 8 | 1-2 min |
| Hip Thrust | 3 | 12, 10, 8 | 1-2 min |
Advanced 3 Day Gym Workout Schedule To Build Muscle
- Day 1: Chest, Shoulder, and Triceps
- Day 2: Back, Biceps, and Forearms
- Day 3: Legs and Core
Day 1: Chest, Shoulder, And Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 12, 10, 8, 6 | 2-3 min |
| Incline Dumbbell Press | 4 | 10, 8, 8, 6 | 2-3 min |
| Barbell Overhead Press | 4 | 12, 10, 8, 6 | 2-3 min |
| Dumbbell Lateral Raises | 3 | 12, 10, 8 | 1-2 min |
| Machine Reverse Fly | 3 | 10, 10, 8 | 1-2 min |
| Triceps Pushdown | 3 | 12, 10, 8 | 1-2 min |
| One-arm DB Tricep Extension | 3 | 10, 10, 8 | 1-2 min |
Day 2: Back, Biceps, And Forearms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift | 4 | 6, 4, 3, 2 | 2-3 min |
| Bodyweight/Weight Pull-ups | 3 | 6-12 each | 2-3 min |
| Wide Grip Lat Pulldown | 4 | 12, 10, 8, 6 | 2-3 min |
| Seated Cable Rowing | 4 | 12, 10, 8, 6 | 1-2 min |
| Standing Barbell Bicep Curl | 3 | 12, 10, 8 | 1-2 min |
| Seated Dumbbell Curl | 3 | 12, 10, 8 | 1-2 min |
| Dumbbell Wrist Curl | 3 | 12, 10, 8 | 1-2 min |
Day 3: Legs And Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 15, 12, 10, 8 | 2-3 min |
| Machine Leg Press | 3 | 15, 12, 10 | 2-3 min |
| Leg Extension | 3 | 12, 10, 8 | 1-2 min |
| Machine Leg Curl | 3 | 12, 10, 8 | 1-2 min |
| Hip Thrust | 3 | 12, 10, 8 | 1-2 min |
| Dumbbell Side Bends | 2 | 12, 12 | 30-sec |
| Hanging Knee Raise | 2 | 10, 10 | 30-sec |
| Weighted Plank | 1 | 1-2 min | – |
3 Day Gym Workout Schedule PDF
Tips and Suggestions
- You should add weight to every set of each exercise. The last 2 to 3 reps should be challenging. If they are not, add more weight, or do more reps.
- You can replace some exercises with other exercises in the following weeks of training.
- Diet is equally important for gaining muscles. You can’t grow by doing multiple sets and reps if you don’t feed your body the optimum nutrition. You can find various articles regarding diet plans on the web; check them out and try to follow the one you like.
- Get quality sleep every night. Research has shown that good sleep quality is associated with greater muscle strength. So early in the night will have a positive impact on your results.1 Chen Y, Cui Y, Chen S, Wu Z. Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study. J Musculoskelet Neuronal Interact. 2017 Dec 1;17(4):327-333. PMID: 29199194; PMCID: PMC5749041.
- Consistency is one of the most important factors for achieving the desired goal. If you skip diet or workout, you won’t be able to achieve your fitness body.
FAQs
Can I do cardio on training or rest days?
You can do aerobic cardio after strength training for 10 to 15 minutes on your workout day. And you can also do it on your rest days if you want to.
What’s the best time to work out?
You can work out at any time of the day that suits you the most. No studies have strongly suggested the best time for exercising for muscle growth. So, you can work out when you feel more energetic and when you can lift more weight.
Can you build muscle by working out 3 days a week?
You can build muscles by working out three times a week but not significant. The frequency of workouts matters when you’re trying to put on beefy muscles throughout the body. A study has shown that a muscle group should be trained at least twice a week to maximize muscle growth.2Schoenfeld, Brad J et al. “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 46,11 (2016): 1689-1697. doi:10.1007/s40279-016-0543-8 So, it would be best if you increase the frequency of your training once you gain strength and endurance for growing mass.
Can you make modify this routine?
You can make whatever changes you want in this plan. For example, you can replace, remove or add some exercises, depending on your choice. And for that, you can find various exercises from different categories on this website.
How long will it take to build muscle?
It will take about four to six months to build decent strength and muscle with this gym 3 day split workout. Working out three times a week isn’t enough to build big muscles. You’ll have to increase the workout frequency to 5 days to see significant results in three to four months. And muscle building does not only relies on exercising; your diet equally matters. So, you need to find or buy a diet chart for muscle gain. Here’s a list of foods and proteins you can check out for growing muscles.
Alternate Gym Workout Plans
References
- 1Chen Y, Cui Y, Chen S, Wu Z. Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study. J Musculoskelet Neuronal Interact. 2017 Dec 1;17(4):327-333. PMID: 29199194; PMCID: PMC5749041.
- 2Schoenfeld, Brad J et al. “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 46,11 (2016): 1689-1697. doi:10.1007/s40279-016-0543-8
