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3 Day Split Muscle Building Workout

 Type: Muscle Building Workout
This is one of nearly 400 different workouts that make up our
Training Program  » Find out more

If you’re an intermediate looking to build muscle and you have time for 3 gym sessions a week then this is a great split workout for you. This workout will allow you to cover the whole body in 3 separate routines per week. Each routine focuses on different parts of the body which allows you to get in the volume of work required for effective muscle growth. It also includes the necessary recovery time required for the muscles to repair themselves between each workout.

Stimulate Muscle Growth

This workout is a great introduction to split training and is aimed at people who have completed the beginner muscle building workouts in preparation for muscle size. This workout includes the classic multi-joint compound weight training exercises such as squats, bench presses; shoulder presses etc. which stimulate the release of muscle building hormones and develop strength and coordination in the main muscle groups across the whole body.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Day 1 // Monday
Instructions:
  • Perform each workout in order as listed.
  • Perform each exercise with good technique.
  • Use weights that challenge you during the last few reps of each set.
  • Take 60 seconds rest between each superset, compound set, drop set and circuit.
Exercises: Show All | Hide All
1

General Warm-up
Steady Pace
1 miles 
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Steady pace training should be performed at a level 5, 6 or 7 intensity level for your chosen CV exercise type. If you are using steady pace as a recovery pace between high intensity intervals, then this should be performed a ...

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2

Specific Warm-up
3 sets
3 sets
3 sets
3 sets
Push Up
8 reps 
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

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3

Drop Set 1 - Shoulders
3 sets
3 sets
4 sets
4 sets
Military Press, Barbell, Seated
15 reps 
 
Targets: 
Muscle Groups:
Shoulders
Triceps
Upper Back
 
Description: The military press is an effective exercise for developing the deltoids, and is performed by pressing a bar overhead, extending the arms. Also known as the shoulder press, the overhead barbell press hits multiple muscles and ...

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Military Press, Barbell, Seated
15 reps 
Lighter than the previous set
 
Targets: 
Muscle Groups:
Shoulders
Triceps
Upper Back
 
Description: The military press is an effective exercise for developing the deltoids, and is performed by pressing a bar overhead, extending the arms. Also known as the shoulder press, the overhead barbell press hits multiple muscles and ...

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4

Superset 1 - Shoulders
3 sets
3 sets
4 sets
4 sets
Arm Circles, Dumbbell, Forward
15 reps 
 
Targets: 
Muscle Groups:
Shoulders
None
 
Description: The forward arm circle exercise works the entire shoulder girdle. Start with a light weight because if you are not used to doing them you'll soon find it hard going and the tendency then is to fall into poor technique. Arm ci ...

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Arm Circles, Dumbbell, Backwards
15 reps 
 
Targets: 
Muscle Groups:
Shoulders
None
 
Description: The backward arm circle exercise works the entire shoulder girdle. Start with a light weight because if you are not used to doing them you'll soon find it hard going and the tendency then is to fall into poor technique. Arm c ...

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5

Elevator Set 1 - Triceps
3 sets
3 sets
3 sets
3 sets
Tricep Extension, Barbell
15 reps 
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The barbell tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a barbell with an overhand (prone) grip, positioning the barbell behind the head and extending the elbows t ...

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Tricep Extension, Barbell
15 reps 
Heavier than previous set
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The barbell tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a barbell with an overhand (prone) grip, positioning the barbell behind the head and extending the elbows t ...

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6

Elevator Set 2 - Triceps
3 sets
3 sets
3 sets
3 sets
Tricep Pushdowns, V Bar
15 reps 
 
Targets: 
Muscle Groups:
Triceps
Forearms
 
Description: Tricep pushdowns isolate the tricep muscles and using a V bar works the larger lateral head of the muscle more intensely. This exercise is very easy to perform and can be done by beginners to help develop strength before movi ...

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Tricep Pushdowns, V Bar
15 reps 
Heavier than previous set
 
Targets: 
Muscle Groups:
Triceps
Forearms
 
Description: Tricep pushdowns isolate the tricep muscles and using a V bar works the larger lateral head of the muscle more intensely. This exercise is very easy to perform and can be done by beginners to help develop strength before movi ...

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Tricep Pushdowns, V Bar
15 reps 
Heavier than previous set
 
Targets: 
Muscle Groups:
Triceps
Forearms
 
Description: Tricep pushdowns isolate the tricep muscles and using a V bar works the larger lateral head of the muscle more intensely. This exercise is very easy to perform and can be done by beginners to help develop strength before movi ...

» More Information
7

Abs: Feel the Burn
Crunch, Iron Cross
25 secs 
Right elbow to left knee
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: The iron cross sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching one elbow to the opposite knee. Below you'll find a video guide and step by step instructi ...

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Bicycle Crunch
40 secs 
Consciously contract your abs during each rep
 
Targets: 
Muscle Groups:
Lower Abs
Obliques
Upper Abs
 
Description: The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.

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Crunch, Iron Cross
25 secs 
Left elbow to right knee
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: The iron cross sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching one elbow to the opposite knee. Below you'll find a video guide and step by step instructi ...

» More Information
Bicycle Crunch
40 secs 
Consciously contract your abs during each rep
 
Targets: 
Muscle Groups:
Lower Abs
Obliques
Upper Abs
 
Description: The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.

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Plank, Elbow
40 secs 
 
Targets: 
Muscle Groups:
Abdominals
Chest
Lower Abs
Triceps
 
Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

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Superman
30 secs 
 
Targets: 
Muscle Groups:
Lower Back
Upper Shoulders
 
Description: The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It's a complimentary exercise to the abdominal crunch as it works the oppo ...

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8

Cardio
Interval
18 mins 
Fartlek training: 1 minute moderate effort, 30 seconds heavy effort
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

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Print Workout 

 Intensity Levels

LevelIntensity (Int)GoalExamples & Guide Lines
5LowN/ADaily activities. Normal Breathing, Talking (>2 hrs)
6Low ModerateN/ABrisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7ModerateCV: EnduranceJogging - Fast breathing. Talk just okay (> 20 min)
8High ModerateCV: Race paceFast Jog - Heavy breathing, Talk broken (>10 min)
9HighCV: SportsHard run - Breathing heavy. Talking hard. (1-3 min)
10MaximumCV: SpeedSprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.
 
   
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