3 Day Workout Split To Build Muscle - Minimalist Workout Routine

Here is one of my favorite 3 day workout splits to program for my busy, minimalist clients as of late. The workouts only last 45 min an hour and you can still make great progress while spending less time in the gym.
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[AustinChanFitness]

Check out this 3 day split👇🏽

Before someone asks…yes it’s possible to make gains working a muscle 1x/week.

This is honestly one of my most favorite 3 day splits to program for clients who don’t have much time and want to be quick & efficient.

You’ll go on a weekly schedule of every other day (this usually works out to be MWF or TThSat).

Day 1 is Chest/Back.

Day 2 is Legs.

Day 3 is Shoulders/Arms.

For each day, you’ll only be doing 4-5 exercises so each workout will take about 45 min to an hour.

The day structures will be as follows:

Day 1: Chest/Back
-Chest exercise
-Back exercise
-Chest exercise
-Back exercise
-Optional 5th exercise

Day 2: Legs
-Squat variation
-Hip hinge variation
-Leg extension
-Leg curl
-Calf raise variation

Day 3: Shoulders/Arms
-Shoulder press variation
-Lateral raise variation
-Bicep curl variation
-Tricep extension variation

And just do 1-2 sets to failure and you’ll be all set.

It doesn’t sound like a lot but try it, stick to it, and watch the gains pile on.

Hope this helps.

Need more help to feel confident, comfortable, and pain-free with your workouts again? DM me on IG to get started.

[blackboy]

Facts, finally someone giving real information. This is what I’ve been doing for a year and I’ve noticed massive results. And that’s without any protein powder, creatine, roids. Just eating and drinking well.

[AB-yyiz]

This was great, thanks im looking to start exercising 3 times a week

[andresvela]

This is exactly what I needed to start putting together a gym day split. Thank you 🙏

[anwarbreezy]

Workout Split
Day 1: Chest/Back
Day 2: Legs
Day 3: Shoulders/Arms

[karmel]

Thank you so much, I feel like I’ve been spending way too much time at the gym and it’s time to make room for other things in my life, I’m currently taking a break from the gym but when I go back I will be doing this routine!

[richA]

The key here is consistency, low volume, easy to follow great for beginners, a lot of people trying to get in shape make their split so complicated after 2-3 months they change it to something else or quit, with this split, its easier to stick with. You start with this, after 4-6 months change it and make it even more challenging, gotta start somewhere

[stelioskarabourniotis]

It's works for me..
I just add one core exercise at the end of routine..
I use this program with bands only at home and i love it
Also as a former kickboxing athlete at the end of each routine i do 10mins of shadowboxing for maintenance my form and my cardio and stretching.
Took me less than an hour this is important for busy people

[Jonifico]

You're the only one who gave actual drills. Props!

[NicholasRachuna]

This is always one of my default programs that builds me up without burning me out. The great Charles Poliquin recommended this exact split as well.

[zeldagamer]

Thank you I'm currently really busy studying for an upcoming intermediate course in college but still want to get my gym in 🙏

[rickopotamus]

Ohh he knows what he's talking about it's the best split. Got best results ever doing this.

[juandelafuzz]

Simple as that. Thank you I will try this

[RockGeee]

Thanks I will do this and make a video

[Marciee]

another low volume high intensity enthusiast. i'm definitely subscribing

[Psupower]

Great split that I have ran in ft and on for years. Lots of overlap as I added close grip bench and dead hang chins on Friday which hits the upper back and chest as well. I did add a second lower session on weekend but it was only lunges. Set timer for 15 and do as many lunges as possible

[winningwithwells]

Great info! I’m trying it out this week, thanks !

[abhebhai]

Thanks for the split. I'm posting this message to provide little inspiration from my life as an example.

I'm a married father of 3 kids all under 8. I work full time where I commute 2 hrs everyday. I'm also taking online class for my MBA. Yet I manage to go to gym 4-5 times a week.

How? Remove the social media apps that's kills many hours a day from individual's life. Time manage.

I hope that provide bit of context.

[papafituae]

Its amazing how much people over complicate splits. Nice Post

[SuperMarioBoyz]

I work out Monday, Tuesday, and Wednesday
And this is my Split:
Monday: Legs & Shoulders
Tuesday: Back & Abs
Wednesday: Chest & Arms.