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3 Day Strength Training Split

3 Day Strength Training Split

Are you interested in gaining some lean muscle while losing burning some fat? Strength training is a great way to do just that! Plus, maintaining muscle as we age is incredibly important for our health and quality of life.

Here is a classic 3-day split:

  • Monday: Chest, Shoulders, Triceps
  • Wednesday: Back and Biceps
  • Friday: Legs and Core

Pick which days work the best for your schedule.

If you are inconsistent with making it into the gym those 3 days, you’ll need to adjust your workouts. For example, if you miss out on back and biceps day, adjust your next workout to include those muscle areas. So instead of being solely a legs and core workout, do more of a full body strength training session. You may need to lengthen the time you spend in the gym for that workout.

I recommend doing 6 or 7 exercises that session and typically doing 3-4 sets of 10-12 reps of medium weight. Nothing too heavy or too light so we have a balance of toning fat tissue and building lean tissue.

 

Bodybuilding.com has an Exercise Finder based on muscle groups which is extremely helpful when trying to add variability to your workouts.

Here is an example of a 2 week strength training regimen.

Week 1

Chest, Shoulders, Triceps

  • Dumbbell Tricep Kickback 12-15 x 3
  • Arnold Press (seated or standing) 10-12 reps x 3
  • Rear delt fly 10-12 x 3
  • Bench dips 12-15 x 3
  • Push-ups 10-12 x 3 (girl push-ups)
  • Dumbbell Lateral Raise 10-12 x 3

 

Back and Biceps

  • Curls 10-12 x 3
  • Bent over rows 10-12 x 3 (using dumbbell or barbell)
  • Seated hammer curls 10-12 x 3
  • Lat Pushdowns on cable 10-12 x 3
  • Cable bicep curls 10-12 x 3
  • Seated cable rows 10-12 x 3

 

Legs and Core day

  • Goblet squat single kettlebell – 10-12 reps x 3
  • Dumbbell Lunges 10-12 reps – both sides x 3
  • Donkey kick back with lateral fire hydrant (band optional) – 10-12 reps – both sides x 3
  • Deadlifts – 10-12 reps x 3
  • Russian Twists x 20 x 3
  • Plank – 30 seconds x 3

Week 2

Chest, Shoulders, Triceps

  • Cable Tricep Pushdown 12-15 x 3
  • Dumbbell Bench Press 10-12 reps x 3
  • Dumbbell Front Raise 10-12 reps x 3
  • Seated Overhead Tricep Extension 10-12 reps x 3
  • Chest Fly (machine) 10-12 reps x 3
  • Single-Arm Cable Shoulder Press 10-12 reps x 3

 

Back and Biceps

  • Incline Hammer Curls 10-12 x 3
  • Assisted Pull-Ups (machine) 10-12 x 3
  • Spider curls with barbell 10-12 x 3
  • Back extension 10-12 x 3
  • Cross-body hammer curls 10-12 x 3
  • Seated cable pull downs 10-12 x 3

 

Legs and Core day

  • Bulgarian Split Squat – 10-12 reps x 3
  • Superset
    • Sumo Squats
    • Curtsy Lunges
  • Cable kick backs – 10-12 reps – both sides x 3
  • Heel touches – 30 seconds x 3 (rest for 30 seconds in between)
  • Bird dog knee touches – 10-15 reps each side x 3
  • Bicycle kicks – 30 seconds x 3 (rest for 30 seconds in between)