SUMMARY Achieve maximum results with an effective 3-day strength training split. This workout plan targets all major muscle groups while giving ample time for recovery. FEATURES Day 1: Push Movements – Focus on chest, shoulders, and triceps. Day 2: Pull Movements – Target back and biceps for a balanced physique. Day 3: Lower Body – Build strength with squats, lunges, and deadlifts. Rest and Recovery – Prioritize recovery for optimal muscle growth. Progressive Overload – Increase intensity gradually to see results. DESCRIPTION A 3-day strength training split is ideal for building muscle and strength efficiently. By splitting your workouts into push, pull, and lower-body days, you ensure each muscle group is worked effectively while allowing recovery time. Day 1: Push Movements Target the pushing muscles with exercises like: Bench Press Overhead Press Dumbbell Chest Fly Tricep Dips Lateral Raises Day 2: Pull Movements Focus on pulling muscles to balance your upper body: Pull-Ups or Lat Pulldown Bent-Over Rows Dumbbell Bicep Curls Face Pulls Rear Delt Fly Day 3: Lower Body Strengthen your lower body with: Squats (Back or Front) Deadlifts Walking Lunges Bulgarian Split Squats Calf Raises Rest and Recovery Take at least one rest day between workouts. Use these days for light activity like yoga, stretching, or walking to promote recovery and prevent burnout. Progressive Overload Gradually increase weights, reps, or sets over time to continue challenging your muscles and promoting growth. ConclusionThis 3-day strength training split provides a balanced approach to muscle building and strength development. Stick to the plan, stay consistent, and ensure proper nutrition to maximize results.
