Your time is limited – don’t waste it with unnecessary workouts. This is the ultimate 3-day workout split for building muscle, increasing endurance and improving overall fitness levels. If your schedule only allows you to train 3 days per week, this is the most effective combination of workouts you can do. Bonus: this entire training plan can be completed at home, using just a set of dumbbells.
As a certified personal trainer and busy mom of three, I know how hard it can be to fit workouts into your everyday life.
That’s why I developed this 3-day split workout plan, specifically designed to build muscle and strength while working out just three days a week.
I personally love 3 day workout splits because of:
Combine this workout plan with a high-protein meal plan to build muscle and burn fat at home.
There are a few popular ways of structuring a 3-day training split:
I prefer full body workouts when we’re only training 3 days a week because they tend to be more efficient and scalable for all fitness levels. They also allow us to hit each major muscle group multiple times during the week – which is necessary for muscle growth.
You can perform these training sessions on whichever days work best for your schedule. I personally prefer working out on Monday, Wednesday and Friday. This allows for a rest day between workouts, and leaves my weekends open.
During your rest days, I recommend focusing on mobility and stretching. Here are some of our most popular routines you can choose from:
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (DISCOUNT CODE: NML5).
Workouts are 35 minutes a day, 3 days per week.
Beginner to advanced, with modifications offered for all fitness levels in the daily workout videos.
If you’re looking for a full body workout plan for beginners, follow our Beginner Workout Plan.
FREE! No sign up needed, this is a FREE Workout Plan.
The 3-day split is the perfect plan for runners, because it includes 4 “off” days you can schedule your runs for. For example, you could strength train on Monday, Wednesday, and Friday and run on Tuesday, Thursday and Saturday and rest on Sunday.
That depends on your goals and what you want to improve. If your goal is building strength, then weight train first. If your goal is improving your endurance or cardiovascular health, then run first.
Yes. A common misconception in the fitness world is that “more is better” – but that’s not necessarily true. A 3 day/week training split can be incredibly effective for muscle growth and weight loss, especially if you’re lifting heavy and focused on progressive overload during these three training sessions.
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
I love love ur workouts u and Rachel r so awesome I look 4ward 4 da daily workout even though I have to say I follow Rachel cause ur 2 much 4 me
Lol God bless
Thanks for following along, Vicky! Keep up the great work! -Lindsey
Thanks! I like to run 3 times a week and was looking for something just like this! I’ve been just picking different full body workouts from your website, but I’m looking forward to trying this plan!
We hope you enjoy this plan, Kelsey! We also have a few strength + running workout plans available… if you search “strength and running” on the site, they’ll pop up! -Lindsey