{"id":27224,"date":"2024-11-04T19:01:19","date_gmt":"2024-11-04T19:01:19","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27224"},"modified":"2024-11-04T19:01:22","modified_gmt":"2024-11-04T19:01:22","slug":"3-on-1-off-split-workout-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/3-on-1-off-split-workout-with-pdf","title":{"rendered":"3 on 1 off Split: 8-Day Workout Plan to Build Muscle w\/ PDF"},"content":{"rendered":"\n<p>Lifting weights for six consecutive days can be overwhelming, especially if your goal is to build strength and muscle mass. That&#8217;s when you need an optimal training plan.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share a customized workout routine based on the popular and scientifically sound split training: the 3 On 1 Off split.<\/p>\n\n\n\n<p>The 3 On 1 Off split involves training for three consecutive days, followed by one full rest day.<\/p>\n\n\n\n<p>This split helped many professional bodybuilders win championships, including Mr. Olympia. For example, <a href=\"https:\/\/thefitnessphantom.com\/12-week-lee-haney-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"20768\" rel=\"noreferrer noopener\">Lee Haney<\/a>, <a href=\"https:\/\/thefitnessphantom.com\/12-week-chris-bumstead-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-chris-bumstead-workout-routine-with-pdf\" rel=\"noreferrer noopener\">Chris Bumstead<\/a>, and <a href=\"https:\/\/thefitnessphantom.com\/kevin-levrone-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"23520\" rel=\"noreferrer noopener\">Kevin Levrone<\/a> have used this 3-day training and 1-day rest approach to build a classic and sizeable physique.<\/p>\n\n\n\n<p>If you also want to try this workout strategy, explore and download the below exercise plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 3 On 1 Off Split: 8-Day Muscle Building Workout Plan<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/11\/8-Day-Muscle-Building-Workout.jpg\" alt=\"8-Day Muscle Building Workout\" class=\"wp-image-27264\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/11\/8-Day-Muscle-Building-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/11\/8-Day-Muscle-Building-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/11\/8-Day-Muscle-Building-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Each day you&#8217;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 <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" target=\"_blank\" data-type=\"post\" data-id=\"4295\" rel=\"noreferrer noopener\">build strength and mass over time<\/a>.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#0cffd7;text-transform:uppercase\"><strong>Program Overview<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Split Type:<\/strong> 3-day On 1-day Off Combined Body Part Split<\/li>\n\n\n\n<li><strong>Program Goal:<\/strong> Muscle and Strength Building<\/li>\n\n\n\n<li><strong>Experienced Required: <\/strong>Intermediate<\/li>\n\n\n\n<li><strong>Recommend Program Duration for visible results:<\/strong> 10-12 Weeks<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong> Male<\/li>\n\n\n\n<li><strong>Duration\/Session:<\/strong> 75-90 minutes<\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#0cffd7;text-transform:uppercase\"><strong>Schedule<\/strong><\/p>\n\n\n\n<p>I&#8217;ve designed the complete 8-day schedule that has a variety of compound and isolation exercises.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1: <\/strong>Chest and Arms<\/li>\n\n\n\n<li><strong>Day 2: <\/strong>Back, Calves, and Abs<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Legs and Shoulder<\/li>\n\n\n\n<li><strong>Day 4: <\/strong>Rest<\/li>\n\n\n\n<li><strong>Day 5: <\/strong>Chest and Arms<\/li>\n\n\n\n<li><strong>Day 6: <\/strong>Back, Calves, and Abs<\/li>\n\n\n\n<li><strong>Day 7: <\/strong>Legs and Shoulder<\/li>\n\n\n\n<li><strong>Day 8: <\/strong>Rest<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Chest and Arms<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>3-min<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>2-min<\/td><\/tr><tr><td>Horizontal Cable Flies<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>2-min<\/td><\/tr><tr><td>Bar Dips + Chin-ups (superset)<\/td><td>3<\/td><td>Max Reps<\/td><td>1-min<\/td><\/tr><tr><td>Pushdown + <a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"5853\" rel=\"noreferrer noopener\">Barbell Curl<\/a> (SS)<\/td><td>3<\/td><td>12, 10, 8<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Back, Calves, and Abs<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>4<\/td><td>12, 10, 8, 8<\/td><td>3-min<\/td><\/tr><tr><td>Seated Cable\/Machine Row<\/td><td>4<\/td><td>12, 10, 8, 8<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>2-min<\/td><\/tr><tr><td>Calf Raises + <a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#1_Kneeling_Cable_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Crunches<\/a><\/td><td>4<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><tr><td>Hanging Knee Lifts + <a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Chop<\/a><\/td><td>3<\/td><td>15 &amp; 10\/side<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Legs and Shoulder<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press + Leg Extension<\/td><td>3<\/td><td>10 &amp; 15<\/td><td>1-min<\/td><\/tr><tr><td>Back Squat<\/td><td>4<\/td><td>12, 10, 8, 8<\/td><td>3-min<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>3-min<\/td><\/tr><tr><td>Seated Leg Curl + Lateral Raises<\/td><td>4<\/td><td>15 &amp; 10<\/td><td>2-min<\/td><\/tr><tr><td>Hip Thrust + Rear Delt Fly<\/td><td>4<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Barbell Shrug<\/td><td>3<\/td><td>12-15<\/td><td>3-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Rest<\/h3>\n\n\n\n<p>You&#8217;ve trained for three consecutive days with all your efforts and now your entire body needs one full day&#8217;s rest so that you can train to your full potential in the next three days.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 &#8211; Chest and Arms<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Hammer Bench Press<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><td>3-mins<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><td>2-mins<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>3<\/td><td>12, 10, 8<\/td><td>2-mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#1_Close_Grip_Bench_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#1_Close_Grip_Bench_Press\" rel=\"noreferrer noopener\">Close Grip Press<\/a> + Preacher Curl<\/td><td>3<\/td><td>12, 10, 8<\/td><td>2-mins<\/td><\/tr><tr><td>Triceps Extension + Hammer Curl<\/td><td>3<\/td><td>12, 10, 8<\/td><td>2-mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 6 &#8211; Back, Calves, and Abs<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (BW or weighted)<\/td><td>4<\/td><td>AMRAP<\/td><td>2-mins<\/td><\/tr><tr><td>Cable\/Machine Lat Pullover<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-mins<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/H3CV8ARgf6E\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/H3CV8ARgf6E\" rel=\"noreferrer noopener\">Single-arm Cable Row<\/a><\/td><td>3<\/td><td>10 per side<\/td><td>2-mins<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/GG6EjB3ZVf4\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/GG6EjB3ZVf4\" rel=\"noreferrer noopener\">Bent-over T-Bar Row<\/a><\/td><td>4<\/td><td>15, 12, 10, 8<\/td><td>2-mins<\/td><\/tr><tr><td>Calf Raises + Decline Crunches<\/td><td>4<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/GY65IjOUxbU\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/GY65IjOUxbU\" rel=\"noreferrer noopener\">Cable Bicycle Crunch<\/a> + Cable Side Bends<\/td><td>3<\/td><td>10 per side<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 7 &#8211; Legs and Shoulder<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Raises + Front Lunges<\/td><td>3<\/td><td>12 &amp; 10\/leg<\/td><td>1-2 mins<\/td><\/tr><tr><td>Lateral Raises + Bulgarian Squat<\/td><td>3<\/td><td>12 &amp; 8\/leg<\/td><td>1-2 mins<\/td><\/tr><tr><td>Rear Delt Raises + <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#4_Cossack_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#4_Cossack_Squat\" rel=\"noreferrer noopener\">Cossack Squat<\/a><\/td><td>3<\/td><td>10 &amp; 8\/leg<\/td><td>1-2 mins<\/td><\/tr><tr><td>Upright Row + Leg Curl<\/td><td>3<\/td><td>10 &amp; 12\/leg<\/td><td>1-2 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 8 &#8211; Rest<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pros and Cons of 3 On 1 Off Workout Plan<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Pros<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Optimum Recovery Time<\/strong><\/h4>\n\n\n\n<p>During this split, your muscles will get more time to recover against the <a href=\"https:\/\/thefitnessphantom.com\/ramon-dino-workout-routine-with-pdf\" data-type=\"post\" data-id=\"26486\" target=\"_blank\" rel=\"noreferrer noopener\">6-day weekly split<\/a>. For example, you&#8217;ll have 7 rest days in a 3-1 rotation routine compared to 4 days off in a six-day split in 4 weeks.<\/p>\n\n\n\n<p>These extra rest days can help recover your muscles more efficiently and better recovery produces better results in muscle development.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_27224\"><a href=\"javascript:void(0)\"  title=\"  The Importance of Rest Days in Muscle Building \u2013 National Academy of Sports Medicine (NASM)  \"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_27224-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_27224-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">  <a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\" rel=\"noreferrer noopener\">The Importance of Rest Days in Muscle Building<\/a> \u2013 National Academy of Sports Medicine (NASM)  <\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Easier to Catch Up<\/strong><\/h4>\n\n\n\n<p>If you miss a workout, it\u2019s 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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Flexibility<\/strong><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cons<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow This 3 days on 1 day off Training?<\/strong><\/h2>\n\n\n\n<p>It may be a perfect split for those who:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Need more recovery time between workouts<\/li>\n\n\n\n<li>Have a busy schedule and struggle to fit in multiple workouts per week<\/li>\n\n\n\n<li>Want to lose weight and build muscle simultaneously<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download Free PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-dc54faa2-23ec-4b16-9060-e854accee41e\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/11\/The-3-On-1-Off-Split-Workout-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The 3 On 1 Off Split Workout Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/11\/The-3-On-1-Off-Split-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-dc54faa2-23ec-4b16-9060-e854accee41e\" download>Download Workout<\/a><\/div>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>  <a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\" rel=\"noreferrer noopener\">The Importance of Rest Days in Muscle Building<\/a> \u2013 National Academy of Sports Medicine (NASM)  <\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Lifting weights for six consecutive days can be overwhelming, especially if your goal is to build strength and muscle mass. That&#8217;s when you need an optimal training plan. In this article, I&#8217;ll share a customized workout routine based on the popular and scientifically sound split training: the 3 On 1 Off split. The 3 On &#8230; <a title=\"3 on 1 off Split: 8-Day Workout Plan to Build Muscle w\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/3-on-1-off-split-workout-with-pdf\" aria-label=\"Read more about 3 on 1 off Split: 8-Day Workout Plan to Build Muscle w\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27263,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[460,374,381],"class_list":["post-27224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-gym-workout","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27224","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=27224"}],"version-history":[{"count":18,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27224\/revisions"}],"predecessor-version":[{"id":27267,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27224\/revisions\/27267"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27263"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=27224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=27224"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=27224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}