Example 3-Day Training Program:

Fitness, Health & Wellness, Nutrition, Training, Weight lifting, Workout Program -

Example 3-Day Training Program:

           For this week’s blog post, I will be providing a sample 3-day training program. This example program will include a full push/pull/leg lifting split. I am also going to provide the link at the bottom of the article of the FULL program in my product section for FREE. The free program includes a full cardio and core protocol, I will not be touching on those in this article.  I wanted to do something a little different this week and provide something for every individual that takes the time to read this blog post. 

            This 3-day training program is perfect for those getting back into training and beginners. When an individual is aiming to start training, the best thing to do is start off with a simple program mainly because this allows the individual to adhere to the program. The main issue individual’s run into is not sticking with a program for an extended period of time and with just three scheduled training days, adhering to this program is relatively easy. In order to maximize a 3-day training program, the best split to go with in my opinion is a push/pull/leg split. Utilizing this kind of split helps to ensure that each muscle group is being adequately trained each week. There are other ways to perform this type of training split but I will only be providing the push/pull/leg split. Unlike my other blog posts, this one is rather short and to the point. I am not going to go too far into depth about much because this program will be available for FREE and in the actual program, I dive into various concepts in greater detail.

 

Push Focused Muscle Groups:

  • Chest
  • Triceps
  • Anterior & Lateral Deltoids

 Push Focus Day:

Chest/Triceps/Anterior Delts/Lateral Delts

Week 1:

Week 2:

Week 3:

Week 4:

Dumbbell Bench Press:

x 15, 15, 12, 12

x 15, 12, 12, 10

x 12, 10, 10, 8

 + drop set

x 10, 8, 8, 6

+ drop set

Dumbbell Incline Press:

x 15, 15, 12

x 12, 12, 10

x 10, 10, 8

x 8, 8, 6

Bodyweight Dips:

3 sets to failure

3 sets to failure

4 sets to failure

4 sets to failure

Dumbbell Military Press:

x 15, 15, 12, 12

x 15, 12, 12, 10

x 12, 10, 10, 8

x 10, 8, 8, 6

Dumbbell Lateral Raise:

3 x 15

x 15, 12, 12

3 x 12

x 12, 10, 10

Straight Bar Cable Pushdown:

x 15, 15, 12, 12

+ drop set

15, 12, 12, 10

+ drop set

x 12, 10, 10, 8

 + drop set

x 10, 10, 8, 8

+  drop set

Cable Kickback:

3 x 12

x 12, 10, 10

3 x 10

x 10, 8, 8

 

 

Pull Focused Muscle Groups:

  • Back (Lats, rhomboids, traps)
  • Biceps
  • Rear Deltoids

Pull Focus Day:

Back/Rear Delts/Biceps:

Week 1:

Week 2:

Week 3:

Week 4:

Seated Cable Row:

x 15, 15, 12, 12

x 15, 12, 12, 10

x 12, 10, 10, 8

x 10, 8, 8, 6

Wide-Grip Lat Pulldown:

x 15, 12, 12

x 12, 10, 10

x 10, 8, 8

 + drop set

x 8, 8, 6

+ drop set

Wide-Grip Pull-Ups (can be assisted):

3 sets to failure

3 sets to failure

4 sets to failure

4 sets to failure

Cable Face Pull:

x 15, 15, 12, 12

x 15, 12, 12, 10

x 12, 10, 10, 8

x 10, 8, 8, 6

Smith Machine Upright Row:

3 x 12

x 12, 10, 10

3 x 10

x 10, 8, 8

Dumbbell Alternating Curl:

x 15, 15, 12, 12 (each arm)

x 15, 12, 12, 10 (each arm)

x 12, 10, 10, 8 

(each arm)

x 10, 8, 8, 6         (each arm)

Machine Preacher Curl:

3 x 15

x 15, 12, 12

3 x 12

+ drop set

x 12, 10, 10

+ drop set

 

 

Leg Focused Muscle Groups:

  • Hamstrings
  • Quadriceps
  • Glutes
  • Hip Flexors

 Leg Day:

Hamstrings/Glutes/Quads:

Week 1:

Week 2:

Week 3:

Week 4:

Barbell Back Squat:

x 12, 12, 10, 10

x 12, 10, 10, 8

x 10, 8, 8, 6

x 8, 8, 6, 6

Leg Press:

x 15, 15, 12, 12

x 15, 12, 12, 10

x 12, 10, 10, 8

x 10, 8, 8, 6

Dumbbell Goblet Squat:

3 x 12

x 12, 10, 10

3 x 10

x 10, 8, 8

Single Leg Split Squat:

x 10, 8, 8      

(each leg)

3 x 8

(each leg)

x 8, 6, 6

(each leg)

3 x 6

 (each leg)

Dumbbell Lunges:

x 10, 8, 8 

(each leg)

3 x 8

(each leg)

x 8, 6, 6

 (each leg)

3 x 6

(each leg)

Hamstring Curl:

3 x 15

x 15, 12, 12

x 12, 10, 10            + drop set

3 x 10

+ drop set

Quad Extension:

3 x 15

x 15, 12, 12

x 12, 10, 10

+ drop set

3 x 10

+ drop set

 

            I hope this short article provided some insight over how to structure and utilize a 3-day training program. This article was short again but next week I plan on uploading two blogs and I will go more in depth on those. I appreciate everyone that took the time to view this article and I hope everyone downloads the full program. If you have any questions over various topics please feel free to reach out and I will help as much as possible. The link to this full 3-day program is down below, give the workouts a shot and let me know what you think!

 

https://www.huntercatheyfitness.com/products/3-day-workout-program