{"id":28162,"date":"2025-02-17T20:13:59","date_gmt":"2025-02-17T20:13:59","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=28162"},"modified":"2025-02-17T20:14:06","modified_gmt":"2025-02-17T20:14:06","slug":"3-2-1-split-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/3-2-1-split-workout-routine","title":{"rendered":"Best 3-2-1 Split Workout: 3x Weights, 2x Pilates &amp; 1x Cardio"},"content":{"rendered":"\n<p>I&#8217;ve designed a well-structured 3-2-1 split workout routine to help you develop a strong, flexible, and functional body.<\/p>\n\n\n\n<p>The 3-2-1 split workout is a 6-day weekly routine that alternates between strength training, Pilates, and cardio.<\/p>\n\n\n\n<p>It&#8217;s an easy-to-follow, practical, and sustainable training plan to help you get strong and keep you moving.<\/p>\n\n\n\n<p>Whether you&#8217;re male or female if you&#8217;re looking for a well-structured 3 2 1 workout method schedule, save this routine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Split Method<\/strong><\/td><td>3-2-1 (3x Strength, 2x Pilates, 1x Cardio)<\/td><\/tr><tr><td><strong>Sessions\/Week<\/strong><\/td><td>Six (Strength training on alternate days)<\/td><\/tr><tr><td><strong>Duration\/Session<\/strong><\/td><td>60-90 mins for strength and 30-min for Pilates &amp; Cardio<\/td><\/tr><tr><td><strong>Target Gender<\/strong><\/td><td>Male &amp; Female<\/td><\/tr><tr><td><strong>Experienced Required<\/strong><\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td><strong>Program Goal<\/strong><\/td><td>Develop Strength, Mass, Flexibility &amp; Balance<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Best 3-2-1 Split Workout Routine for a Resilient Body<\/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\/2025\/02\/3-2-1-Workout-Method.jpg\" alt=\"3-2-1 Workout Method\" class=\"wp-image-28182\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/3-2-1-Workout-Method.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/3-2-1-Workout-Method-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/3-2-1-Workout-Method-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>This program involves performing strength exercises three times, Pilates twice, and cardio once a week. Here&#8217;s how you&#8217;ll train during this split:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1: <\/strong>Strength Training<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Pilates<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Strength Training<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Pilates<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Strength Training<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Cardio<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<p>The strength day is based on the <a href=\"https:\/\/thefitnessphantom.com\/12-week-full-body-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"5279\" rel=\"noreferrer noopener\">full-body method<\/a>, meaning you&#8217;ll train almost the entire body on alternate days with weights. This split will help you build strength and muscle mass.<\/p>\n\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/6-week-pilates-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"11129\" rel=\"noreferrer noopener\">Pilates training<\/a> involves the best exercises and will help you bolster your midsection and improve your balance and flexibility.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/30-day-cardio-workout-plan-at-home-pdf\" data-type=\"post\" data-id=\"18707\" target=\"_blank\" rel=\"noreferrer noopener\">cardio workout<\/a> improves your endurance and helps you move faster and more effectively.<\/p>\n\n\n\n<p><strong>Here is the list of exercises I&#8217;ve used to design this 3-2-1 split routine.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/list-of-pilates-exercises-with-pdf\" data-type=\"post\" data-id=\"23894\" target=\"_blank\" rel=\"noreferrer noopener\">The Ultimate List of Pilates Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" data-type=\"post\" data-id=\"4243\">List of Compound Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7767\" rel=\"noreferrer noopener\">The Ultimate List of Isolation Exercises <\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">70 Best Bodyweight Cardio Exercises<\/a><\/li>\n<\/ul>\n\n\n\n<p>You can also use these exercises to make adjustments in your second, third, and fourth weeks.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Strength Training<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#6_Dumbbell_Front_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Squat<\/a><\/td><td>Legs<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#17_Incline_Smith_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Chest Press<\/a><\/td><td>Chest<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Chin-ups\/DB Curls<\/td><td>Biceps<\/td><td>3<\/td><td>4-10<\/td><\/tr><tr><td>Bar Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>12-18<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glutes<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Pilates<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Cat-Cow Pose<\/td><td>5 reps each with a 2-sec hold<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/ku-rTTYenAU\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hundred<\/strong><\/a><\/td><td>As fast as possible<\/td><td>1<\/td><\/tr><tr><td><strong><a href=\"https:\/\/youtu.be\/BNyuCH_B6Vo\" target=\"_blank\" rel=\"noreferrer noopener\">Roll Up<\/a><\/strong><\/td><td>6-8 reps<\/td><td>2<\/td><\/tr><tr><td><strong><a href=\"https:\/\/youtu.be\/zeUW8LFUEPo\" target=\"_blank\" rel=\"noreferrer noopener\">One Leg Circles<\/a><\/strong><\/td><td>30 seconds on each side<\/td><td>2<\/td><\/tr><tr><td><strong><a href=\"https:\/\/youtu.be\/IdsOhji7Hjg\" target=\"_blank\" rel=\"noreferrer noopener\">One Leg Stretch<\/a><\/strong><\/td><td>5 reps on each side<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/rgsLlb8SrMc\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/rgsLlb8SrMc\" target=\"_blank\" rel=\"noopener\"><strong>Double Leg Stretch<\/strong><\/a><\/td><td>5-6 reps<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/UydmU50sSlc\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/UydmU50sSlc\" rel=\"noreferrer noopener\"><strong>Spine Stretch Forward<\/strong><\/a><\/td><td>5-6 reps<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/52CNvmHFA-A\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Pilates Mat Saw<\/strong><\/a><\/td><td>5 reps on each side<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Strength Training<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Press<\/td><td>Leg<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>1-arm Lateral Raises<\/td><td>Shoulders<\/td><td>2<\/td><td>15\/side<\/td><\/tr><tr><td>Inverted Row<\/td><td>Upper Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>Glutes<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Pilates<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td><strong><a href=\"https:\/\/www.youtube.com\/watch?v=lslSedpC23Y\" target=\"_blank\" rel=\"noreferrer noopener\">Swan Dive<\/a><\/strong><\/td><td>5 reps with 2-3 seconds hold<\/td><td>2<\/td><\/tr><tr><td> <strong><a href=\"https:\/\/youtu.be\/cOsv9xx6F04\" target=\"_blank\" rel=\"noreferrer noopener\">Neck Pull<\/a><\/strong><\/td><td>5-6 reps<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/UQ72kSB0uts\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/UQ72kSB0uts\" rel=\"noreferrer noopener\"><strong>Scissors Straight Leg Stretch<\/strong><\/a><\/td><td>5 reps on each side<\/td><td>2<\/td><\/tr><tr><td>Glute Bridge<\/td><td>5 reps with 2-3 sec hold<\/td><td>2<\/td><\/tr><tr><td>Bicycle Crunch<\/td><td>5 reps per side<\/td><td>3<\/td><\/tr><tr><td>Seated Spinal Twist<\/td><td>5 twists on each side<\/td><td>2<\/td><\/tr><tr><td><strong><a href=\"https:\/\/youtu.be\/jHlfQI5x2dI\" target=\"_blank\" rel=\"noreferrer noopener\">Leg Pull Front<\/a><\/strong><\/td><td>5 reps per side<\/td><td>2<\/td><\/tr><tr><td>Side Plank Hip Dips<\/td><td>10 reps per side<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 &#8211; Strength Training<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Reverse Lunges<\/td><td>Legs<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Leg Extension<\/td><td>Legs<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated FDL Raises<\/td><td>Shoulders<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Crossover<\/td><td>Chest<\/td><td>2<\/td><td>15\/side<\/td><\/tr><tr><td>1-arm DB Row<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Low Back Extension<\/td><td>Lower Back<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Hip Abduction<\/td><td>Adductors<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 6 &#8211; Cardio<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>15-sec Jumping Jacks<\/td><td>30-sec High Knees<\/td><td>10 Burpees<\/td><\/tr><tr><td>30-sec Mountain climbers<\/td><td>20 Jumping Lunges<\/td><td>20 Lunges to Kick<\/td><\/tr><tr><td>10 Squat Jumps<\/td><td>20 Alternate Heel Taps<\/td><td>30-sec Bicycle Crunch<\/td><\/tr><tr><td>15-20 Pushups<\/td><td>30 Shoulder Taps<\/td><td>10 Pushups to Knee Taps<\/td><\/tr><tr><td>10-12 Crunches<\/td><td>30-sec Flutter Kick<\/td><td>1-minute Plank<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Alternatively, you can use the treadmill, stationary bike, elliptical, or any other machine to perform cardio training.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow the 3-2-1 Workout Method?<\/strong><\/h2>\n\n\n\n<p>Anyone looking for a balanced program that involves a mix of strength, mobility, flexibility, and endurance exercises can follow this routine, irrespective of their gender.<\/p>\n\n\n\n<p>This program can also work for those who are trying to lose weight through diet and improve their physique and overall fitness through a balanced training plan.<\/p>\n\n\n\n<p>However, those who want to build a huge body like bodybuilders shouldn&#8217;t follow this routine. Instead, they can try one of these <a href=\"https:\/\/thefitnessphantom.com\/free-workout-plans\/bodybuilders-routine\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/free-workout-plans\/bodybuilders-routine\">high-volume bodybuilding plans<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 3 2 1 Workout Schedule PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-8b78388f-37aa-47f2-977b-d5880934c4a3\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/3x-Strength-2x-Pilates-and-1x-Cardio-Split.pdf\">3x Strength, 2x Pilates, and 1x Cardio Split<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/3x-Strength-2x-Pilates-and-1x-Cardio-Split.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-8b78388f-37aa-47f2-977b-d5880934c4a3\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed a well-structured 3-2-1 split workout routine to help you develop a strong, flexible, and functional body. The 3-2-1 split workout is a 6-day weekly routine that alternates between strength training, Pilates, and cardio. It&#8217;s an easy-to-follow, practical, and sustainable training plan to help you get strong and keep you moving. Whether you&#8217;re male &#8230; <a title=\"Best 3-2-1 Split Workout: 3x Weights, 2x Pilates &amp; 1x Cardio\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/3-2-1-split-workout-routine\" aria-label=\"Read more about Best 3-2-1 Split Workout: 3x Weights, 2x Pilates &amp; 1x Cardio\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":28181,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[405,411,503,381],"class_list":["post-28162","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-cardio","tag-pilates","tag-strength-training","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28162","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=28162"}],"version-history":[{"count":8,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28162\/revisions"}],"predecessor-version":[{"id":28185,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28162\/revisions\/28185"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/28181"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=28162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=28162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=28162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}