3-Day Split Training Program
Classic muscle group pairing for intermediate lifters
Intermediate
3 Days/Week
60-75 min/session
Program Highlights
Classic 3-Day Split for Intermediate Lifters
Proven muscle group pairing for optimal recovery and growth
12 Weeks
Program Duration
3x Weekly
Training Frequency
60-75 Min
Session Length
Intermediate
Difficulty Level
What Makes This Program Effective
- Synergistic muscle group pairing for maximum efficiency
- Optimal recovery time between muscle groups
- 3-day schedule fits busy lifestyles
- Proven program structure used by top athletes
Perfect For You If
- You have 6+ months of training experience
- You want focused muscle group development
- You can train 3 days per week consistently
- You have access to gym equipment
Training Schedule
This classic 3-day split pairs muscle groups that work synergistically. Back exercises engage biceps, chest movements involve triceps, and leg training allows shoulder work without fatigue interference.
Weekly Split
- Monday: Back & Biceps
- Wednesday: Chest & Triceps
- Friday: Legs & Shoulders
Monday – Back & Biceps
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Lat Pulldown (front) | 4 | 12 | 60s | Focus on form, control the movement, full ROM |
| Bent-Over Barbell Row | 3 | 12 | 90s | Retract scapula, pull to lower chest, squeeze back |
| Deadlift | 4 | 12,12,10,10 | 120s | Hinge at hips, neutral spine, drive through floor |
| Seated Cable Row | 4 | 12 | 60s | Sit tall, pull to sternum, squeeze shoulder blades |
| Barbell Bicep Curl | 4 | 12,12,10,10 | 60s | Elbows fixed, curl to shoulders, squeeze at top |
| Cable Bicep Curl | 4 | 12,12,10,10 | 60s | Elbows fixed, curl to shoulders, squeeze at top |
| Concentration Dumbbell Curl | 3 | 12 | 45s | Alternating or together, supinate at top, control |
Wednesday – Chest & Triceps
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Bench Press (flat) | 4 | 12 | 90s | Retract scapula, arch back, press through chest |
| Incline Barbell Press | 4 | 12,12,10,8 | 90s | Focus on form, control the movement, full ROM |
| Incline Dumbbell Flyes | 4 | 12,12,10,10 | 60s | Focus on form, control the movement, full ROM |
| Overhead Barbell Press (standing) | 4 | 12 | 90s | Focus on form, control the movement, full ROM |
| Skull Crushers (French Press) | 4 | 12,12,10,10 | 60s | Lower to forehead, extend fully, control weight |
| Rope Tricep Extension | 4 | 12,12,10,10 | 60s | Focus on form, control the movement, full ROM |
| Overhead Dumbbell Press | 3 | 12 | 60s | Focus on form, control the movement, full ROM |
Friday – Legs & Shoulders
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Leg Extension (machine) | 4 | 12,12,10,8 | 60s | Slow extension, pause at top, controlled descent |
| Bulgarian Split Squat | 3 | 12,10,10 | 90s | Rear foot elevated, front leg does work, balance |
| Leg Press | 3 | 20,15,15 | 90s | Full ROM, feet shoulder-width, controlled descent |
| Romanian Deadlift | 3 | 12 | 90s | Slight knee bend, push hips back, feel hamstring stretch |
| Lying Leg Curl | 3 | 12 | 60s | Curl heels to glutes, squeeze hamstrings, slow negative |
| Seated Dumbbell Overhead Press | 4 | 12,12,10,10 | 90s | Neutral spine, press overhead, shrug at top |
| Dumbbell Lateral Raises | 4 | 12,12,10,10 | 45s | Slight bend in elbows, raise to shoulder height |
| Standing Barbell Overhead Press | 3 | 12,12,10 | 90s | Neutral spine, press overhead, shrug at top |
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