3 Day Split

The 3-Day Split Workout Program is a balanced and efficient training regimen designed for individuals seeking to build strength, improve endurance, and achieve body recomposition. This program is ideal for those with busy schedules, providing targeted workouts that maximize results in just three days per week.

Program Highlights Focus Areas: Strength, muscle growth, fat loss, and overall athletic performance. Structure: A carefully crafted split that ensures all major muscle groups are engaged while allowing ample recovery time. Duration: 45–60 minutes per session, perfect for maintaining consistency without overwhelming your schedule. Weekly Split Overview Day 1: Posterior Chain (Backside Focus) Target muscles: Back, hamstrings, glutes, calves, and rear deltoids. Key exercises: Deadlifts, Romanian deadlifts, pull-ups, hip thrusts, and face pulls. Day 2: Anterior Chain (Frontside Focus) Target muscles: Chest, quads, shoulders, and core. Key exercises: Squats, bench press, overhead press, leg extensions, and ab rollouts. Day 3: Medial Chain and Functional Movement Target muscles: Adductors, abductors, obliques, and stabilizers. Key exercises: Lateral lunges, Copenhagen planks, side planks, single-leg deadlifts, and rotational cable work. Who It's For? This program is perfect for beginner to intermediate athletes, busy professionals, or anyone looking to improve their physique and fitness without dedicating hours to the gym.

Program Benefits Improved strength and muscular definition. Balanced development of all muscle groups. Better functional movement and injury prevention. Efficient use of time with high-impact workouts. Ready to crush your fitness goals? The 3-Day Split Workout Program is the perfect solution to build strength, enhance performance, and maintain consistency.