3 Day Split: The Complete Muscle Building Program

Transform your body with our science-backed training split designed for both beginners and experienced lifters. Maximize muscle growth and strength with optimal recovery.

The Gravitus Three Day Split Workout Program is a comprehensive strength and muscle-building routine designed to maximize your results through strategic training frequency and exercise selection. This push/pull/legs (PPL) split has been optimized based on scientific research and real-world results from thousands of lifters.

Benefits of the Push/Pull/Legs Split

The push/pull/legs training split has become increasingly popular among both recreational and competitive lifters. This science-backed approach groups exercises by movement patterns, allowing you to:

  • Train related muscle groups together for maximum efficiency
  • Allow adequate recovery between training sessions
  • Focus on compound movements for optimal strength gains
  • Maintain high training intensity without overtraining

Who This Program Is For

This three day split workout program is ideal for:

  • Beginners looking to build their first serious training routine
  • Intermediate lifters aiming to break through plateaus
  • Busy professionals who need efficient, effective workouts
  • Anyone looking to build strength and muscle with proven methods

Why Choose a Three Day Split?

Optimal Training Frequency

Train each muscle group once per week with high volume, allowing for maximum recovery and growth potential.

Time-Efficient Workouts

Complete focused workouts in 45-60 minutes, making it perfect for busy schedules while maintaining training intensity.

Progressive Overload Focus

Structured progression system helps you consistently add weight and build strength over time.

Program Stats

  • ✓ 3 Workouts Per Week
  • ✓ 45-60 Minute Sessions
  • ✓ Beginner to Advanced
  • ✓ Equipment: Full Gym
  • ✓ Focus: Strength & Hypertrophy

Complete Workout Program

Day 1: Push (Chest, Shoulders, Triceps)

Exercise Sets Reps Notes
Barbell Bench Press 4 6-8 Primary chest movement
Overhead Press 3 8-10 Focus on shoulder development
Incline Dumbbell Press 3 10-12 Upper chest emphasis
Lateral Raises 4 12-15 Shoulder width builder
Tricep Pushdowns 3 12-15 Arm definition

Day 2: Pull (Back, Biceps)

Exercise Sets Reps Notes
Barbell Rows 4 8-10 Back thickness
Pull-ups/Lat Pulldowns 4 8-12 Back width focus
Face Pulls 3 12-15 Rear delt development
Barbell Curls 3 10-12 Bicep mass builder
Hammer Curls 3 12-15 Forearm strength

Day 3: Legs (Quadriceps, Glues, Hamstrings, Calves)

Exercise Sets Reps Notes
Barbell Squats 4 6-8 Primary leg builder
Romanian Deadlifts 3 8-10 Hamstring focus
Leg Press 3 10-12 Quad development
Leg Extensions 3 12-15 Quad isolation
Standing Calf Raises 4 15-20 Calf development

Track Your Progress with Gravitus

Don't just follow the program - measure your success and stay motivated with our comprehensive tracking features:

  • Record weights, sets, and reps for every exercise
  • View progress graphs and personal records
  • Share achievements with the Gravitus community
  • Get personalized insights and recommendations
Download App
"I've been using this 3-day split with Gravitus for 6 months. The tracking features helped me add 40lbs to my bench press and 60lbs to my squat!"
Mike S., Gravitus User

Frequently Asked Questions

We recommend following this program for at least 12 weeks to see significant results. Many users continue for 6 months or longer, adjusting weights and exercises as they progress.

Yes! While the program is comprehensive, exercises can be modified for all experience levels. Start with lighter weights to perfect form, and gradually increase as you build strength.

We recommend 1-2 rest days between sessions. A common schedule is Monday/Wednesday/Friday or Tuesday/Thursday/Saturday, allowing adequate recovery between workouts.

While results vary by individual, consistent followers of this program typically see strength increases of 5-15% in major lifts within the first 12 weeks, along with noticeable muscle development. Proper nutrition and recovery are essential for optimal results.

Begin with 5-10 minutes of light cardio to increase body temperature. Then perform dynamic stretches specific to the day's workout. For main lifts, do 2-3 warm-up sets with lighter weights before your working sets.

Getting the Most Out of Your Three Day Split

Recovery Tips

  • Get 7-9 hours of sleep per night
  • Maintain proper protein intake (1.6-2.2g/kg bodyweight)
  • Stay hydrated (3-4 liters of water daily)
  • Use rest days for light mobility work

Progress Guidelines

  • Increase weights by 2.5-5lbs when you can complete all sets/reps
  • Track your workouts to ensure progressive overload
  • Take progress photos every 4 weeks
  • Adjust volume based on recovery and results

Ready to Transform Your Training?

Join thousands of lifters who have achieved their goals with this program and Gravitus.

Download App