{"id":27442,"date":"2024-12-05T13:04:45","date_gmt":"2024-12-05T13:04:45","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27442"},"modified":"2024-12-05T13:04:49","modified_gmt":"2024-12-05T13:04:49","slug":"three-body-parts-a-day-split-workout","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/three-body-parts-a-day-split-workout","title":{"rendered":"Three Body Parts a Day Split Workout Routine (Free PDF)"},"content":{"rendered":"\n

Program Summary<\/strong><\/h2>\n\n\n\n
Split Type<\/strong><\/td>Three Muscle Group Split<\/td><\/tr>
Sessions\/Week<\/strong><\/td>3 for Beginners & 6 for Experienced<\/td><\/tr>
Duration\/Session<\/strong><\/td>60-90 minutes<\/td><\/tr>
Workout Goal<\/strong><\/td>Muscle Gain & Physique Development<\/td><\/tr>
Experienced Require<\/strong><\/td>Beginner to Intermediate<\/td><\/tr>
Target Gender<\/strong><\/td>Both Male and Female<\/td><\/tr>
Recommended Duration<\/strong><\/td>12-16 Weeks<\/td><\/tr>
Monday & Thursday<\/strong><\/td>Chest, Shoulder, and Hamstrings<\/td><\/tr>
Tuesday & Friday<\/strong><\/td>Back, Abs, and Calves<\/td><\/tr>
Wednesday & Saturday<\/strong><\/td>Quads, Arms, and Glutes<\/td><\/tr>
Sunday<\/strong><\/td>Recovery\/Rest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Can You Train Three Muscle Groups a Day?<\/strong><\/h2>\n\n\n\n

Yes, training three muscle groups in a single session is not only safe but also a time-efficient way to target muscles more frequently and build mass over time<\/a>.<\/p>\n\n\n\n

However, it is important to structure your workout in an organized way to avoid overtraining and maximize recovery.<\/p>\n\n\n\n

To do that, try to keep the total sets and reps manageable, around 10-20 sets per muscle group per week is a good range, and provide your muscles adequate time for recovery before training them again.<\/p>\n\n\n\n

You can also include supersets, drop-sets, tri-sets<\/a>, or circuits <\/a>to work multiple muscles efficiently and save time.<\/p>\n\n\n\n

Below is a complete example of how a three-muscle group split looks.<\/p>\n\n\n\n

Three Body Parts a Day Split: 6-Day Workout Plan to Gain Muscle<\/strong><\/h2>\n\n\n\n
\"Three<\/figure>\n\n\n\n

Train three times weekly if you are a beginner and six if you want to break muscle plateau and get jacked.<\/p>\n\n\n\n

Day 1 – Chest, Shoulder, and Hamstrings<\/h3>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th><\/tr><\/thead>
Seated Pec Fly (warm-up)<\/td>2<\/td>15-20<\/td><\/tr>
Incline Machine\/Barbell Bench Press<\/td>4<\/td>12, 10, 8, 6<\/td><\/tr>
Bent-over Cable Chest Fly<\/a><\/td>4<\/td>15, 12, 10, 8<\/td><\/tr>
Alternating Dumbbell Front Raises<\/a><\/td>3<\/td>6-8\/side<\/td><\/tr>
Seated Lateral Raises<\/a> + Leg Curl (superset)<\/td>4<\/td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Instructions:<\/strong><\/p>\n\n\n\n