Lifting weights for six consecutive days can be overwhelming, especially if your goal is to build strength and muscle mass. That’s when you need an optimal training plan.
In this article, I’ll share a customized workout routine based on the popular and scientifically sound split training: the 3 On 1 Off split.
The 3 On 1 Off split involves training for three consecutive days, followed by one full rest day.
This split helped many professional bodybuilders win championships, including Mr. Olympia. For example, Lee Haney, Chris Bumstead, and Kevin Levrone have used this 3-day training and 1-day rest approach to build a classic and sizeable physique.
If you also want to try this workout strategy, explore and download the below exercise plan.
The 3 On 1 Off Split: 8-Day Muscle Building Workout Plan
This routine will start with chest and arms training, followed by back, calves, and abs on day 2, thighs and shoulders on day 3, and rest on day 4.
Each day you’ll do 12 sets for large body parts, such as chest, back, abs, and legs, and 6-8 sets for shoulder, biceps, and triceps. This approach allows train your every muscle group efficiently and helps build strength and mass over time.
Program Overview
- Split Type: 3-day On 1-day Off Combined Body Part Split
- Program Goal: Muscle and Strength Building
- Experienced Required: Intermediate
- Recommend Program Duration for visible results: 10-12 Weeks
- Target Gender: Male
- Duration/Session: 75-90 minutes
Schedule
I’ve designed the complete 8-day schedule that has a variety of compound and isolation exercises.
- Day 1: Chest and Arms
- Day 2: Back, Calves, and Abs
- Day 3: Legs and Shoulder
- Day 4: Rest
- Day 5: Chest and Arms
- Day 6: Back, Calves, and Abs
- Day 7: Legs and Shoulder
- Day 8: Rest
Day 1 – Chest and Arms
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Incline Bench Press | 4 | 12, 10, 8, 6 | 3-min |
| Flat DB Bench Press | 4 | 12, 10, 8, 6 | 2-min |
| Horizontal Cable Flies | 4 | 12, 10, 8, 6 | 2-min |
| Bar Dips + Chin-ups (superset) | 3 | Max Reps | 1-min |
| Pushdown + Barbell Curl (SS) | 3 | 12, 10, 8 | 1-min |
Day 2 – Back, Calves, and Abs
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Front Lat Pulldown | 4 | 12, 10, 8, 8 | 3-min |
| Seated Cable/Machine Row | 4 | 12, 10, 8, 8 | 2-min |
| Bent-over Barbell Row | 4 | 12, 10, 8, 6 | 2-min |
| Calf Raises + Cable Crunches | 4 | 15-20 | 1-min |
| Hanging Knee Lifts + Cable Chop | 3 | 15 & 10/side | 1-min |
Day 3 – Legs and Shoulder
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press + Leg Extension | 3 | 10 & 15 | 1-min |
| Back Squat | 4 | 12, 10, 8, 8 | 3-min |
| Leg Press | 4 | 12, 10, 8, 6 | 3-min |
| Seated Leg Curl + Lateral Raises | 4 | 15 & 10 | 2-min |
| Hip Thrust + Rear Delt Fly | 4 | 10-12 | 2-min |
| Barbell Shrug | 3 | 12-15 | 3-min |
Day 4 – Rest
You’ve trained for three consecutive days with all your efforts and now your entire body needs one full day’s rest so that you can train to your full potential in the next three days.
To utilize your rest day, I recommend taking an ice bath or sauna, sleeping 1-2 more hours than usual, and avoiding tasks requiring much effort.
Day 5 – Chest and Arms
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Incline Hammer Bench Press | 4 | 15, 12, 10, 8 | 3-mins |
| Seated Pec Deck Fly | 4 | 15, 12, 10, 8 | 2-mins |
| Bent-over Cable Fly | 3 | 12, 10, 8 | 2-mins |
| Close Grip Press + Preacher Curl | 3 | 12, 10, 8 | 2-mins |
| Triceps Extension + Hammer Curl | 3 | 12, 10, 8 | 2-mins |
Day 6 – Back, Calves, and Abs
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups (BW or weighted) | 4 | AMRAP | 2-mins |
| Cable/Machine Lat Pullover | 3 | 15, 12, 10 | 2-mins |
| Single-arm Cable Row | 3 | 10 per side | 2-mins |
| Bent-over T-Bar Row | 4 | 15, 12, 10, 8 | 2-mins |
| Calf Raises + Decline Crunches | 4 | 15-20 | 1-min |
| Cable Bicycle Crunch + Cable Side Bends | 3 | 10 per side | 1-min |
Day 7 – Legs and Shoulder
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Front Raises + Front Lunges | 3 | 12 & 10/leg | 1-2 mins |
| Lateral Raises + Bulgarian Squat | 3 | 12 & 8/leg | 1-2 mins |
| Rear Delt Raises + Cossack Squat | 3 | 10 & 8/leg | 1-2 mins |
| Upright Row + Leg Curl | 3 | 10 & 12/leg | 1-2 mins |
Day 8 – Rest
Enjoy a steam or ice bath, get your body massage if possible, sleep 1-2 more hours extra, and avoid tasks that involve heavy objects.
Pros and Cons of 3 On 1 Off Workout Plan
Pros
1. Optimum Recovery Time
During this split, your muscles will get more time to recover against the 6-day weekly split. For example, you’ll have 7 rest days in a 3-1 rotation routine compared to 4 days off in a six-day split in 4 weeks.
These extra rest days can help recover your muscles more efficiently and better recovery produces better results in muscle development.1 The Importance of Rest Days in Muscle Building – National Academy of Sports Medicine (NASM)
2. Easier to Catch Up
If you miss a workout, it’s simpler to pick up where you left off with a 3 on 1 off split, as you have more time to recover and fewer workouts to fit into your schedule.
3. Flexibility
This split allows for flexibility in your training routine, as you can adjust your schedule to accommodate changes in your life, such as work or school commitments, without feeling overwhelmed.
Cons
With a 3-on-1-off split, some bodybuilders may find that the reduced frequency (3 days of training per week) can be sub-optimal for muscle growth and development, particularly for those who respond well to higher frequency training.
Who Can Follow This 3 days on 1 day off Training?
It may be a perfect split for those who:
- Need more recovery time between workouts
- Have a busy schedule and struggle to fit in multiple workouts per week
- Want to lose weight and build muscle simultaneously
Download Free PDF
References
- 1The Importance of Rest Days in Muscle Building – National Academy of Sports Medicine (NASM)
