Basic 3 – Day Split Workout Plan

Basic 3 – Day Split Workout Plan

A Basic 3 – Day Split Workout Plan for building lean muscle mass

  • Goal: building muscle
  • Technical complexity: medium
  • 3-Day Split
  • Duration: 60 – 90 minutes
  • 3 times a week

Effective, diverse and simple workout plan – results are guaranteed.
This workout plan mostly includes only big basic exercises – no gimmicks.
You have 3 training days a week – not back to back days. The recommended duration of this workout plan is 2 – 3 months.

Training Day 1. Chest/Shoulders/Triceps

  1. Bench Press 3 x 8-12 reps
  2. Incline Dumbbell Press 3 x 8 – 12 reps
  3. Dumbbell Shoulder Press 3 x 8 – 12 reps
  4. Dumbell Front Raise 3 x 8 – 12 reps
  5. Dumbbell Lateral Raise 3 x 8 – 12 reps
  6. Chest Dip 3 x maximum rep count
  7. Cable Push Down 3 x 8 – 12 reps

Training Day 2. Back/Biceps/Abs

  1. Deadlift 3 x 4 – 8 reps
  2. Pull Ups 3 x max
  3. Barbell Bent Over Row 3 x 8 – 12 reps
  4. Dumbbell Curl 3 x 8 – 12 reps
  5. Hammer Curl  3 x 8 – 12 reps
  6. Crunches x 3

Training Day 3. Legs/Abs

  1. Squat 3 x 8 – 12 reps
  2. Lever Leg Extensions 3 x 12 – 15 reps
  3. Lever Leg Curls 3 x 12 – 15 reps
  4. Standing Calf Raises 3 x 10-15 reps
  5. Crunches x 3

Rest time between sets: 2 minutes

Before starting the workout plan, choose what will be the amount of reps you are aiming to complete for each set (8 – 12).
8 = maximal strength and muscle building
12 = muscular endurance and muscle building

When you have successfully completed one of the sets with your selected amount of reps using a clean technique for 2-3 workouts in a row, you may add weights. The weights you are using are essentially 60 – 80 % of your estimated one rep max. Rest 2 minutes between each set.

This is how you calculate your estimated one rep max>>

Also, pay close attention to your rep tempo. When you are aiming to build lean muscle mass, a “1-0-2 tempo” works the best. In other words, when you overcome the load, do it quickly (1) (concentric contraction), don’t stop the movement (0), and bring the weight back slowly (2) (eccentric contraction). For example when doing bench press, push the bar up quickly (concentric contraction) and then bring it down slowly (eccentric contraction) and don’t stop the movement between those stages.

Don’t forget to warm up with light weights before big exercises (bench, squat, bent over barbell row etc.)

Download a training diary below.

Basic 3 - Day Split Workout Plan

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