The Best 3-Day Workout Split for Muscle Growth (Full Program)

Fitness Workout

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There are a million workout splits to choose from…unfortunately, most suffer from some huge issues that will hinder your results, especially if you weren’t blessed with elite genetics.

Your average workout routine promoted by fitness influencers on social media or fitness websites will include at least one of the following problems:

Problem #1: Too Much Junk Volume

This problem arises when trainees try squeezing all of that volume into a single session. For example, 20 sets of chest in a single workout would likely be much less effective than splitting that same volume into 2-3 separate sessions.

Problem #2: Poor Distribution of Training

Some training splits neglect particular muscles or focus much less on them in favor of others.

Problem #3: Low Training Frequency

Although the low frequency bro split could work wonders for enhanced lifters – since their body’s muscle protein synthesis rates are through the roof – for natural lifters, research shows that hitting each muscle at least 2x/week produces optimal results.

With all that being said, we need a program that solves these problems and is intelligently designed to pack on mass.

For this, I recommend a 3-day full body workout.

Workout 1: Full Body (pull emphasis)

Barbell row 3×6-8
Lat pulldown 3×8-10
Incline dumbbell bench press 3×8-10
Walking dumbbell lunge 3×8-10
Facepulls 3×12-15
Dumbbell bicep curl 3×10-12

Workout 2: Full Body (push emphasis)

Bench Press 4×4-6
Overhead press 4×6-8
Chest-supported dumbbell row 3×8-10
Leg press 3×10-12
Lying leg curl 3×10-12
Lateral raise 3×10-12
Rope pushdown 3×10-12

Workout 3: Full Body (leg emphasis)

Squat 4×4-6
Romanian deadlift 4×6-8
Bench press 3×8-10
Seated cable row 3×8-10
Seated dumbbell shoulder press 3×8-10
Barbell curl 3×12-15
Skull crushers 3×12-15

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References
1. https://pubmed.ncbi.nlm.nih.gov/30153194/
2. https://www.ncbi.nlm.nih.gov/pubmed/27102172
3. https://www.ncbi.nlm.nih.gov/pubmed/8563679
4. https://pubmed.ncbi.nlm.nih.gov/26332783/
5. https://pubmed.ncbi.nlm.nih.gov/24978835/
6. https://commons.nmu.edu/cgi/viewcontent.cgi?referer=&httpsredir=1&article=1009&context=facwork_conferencepapers
7. https://pubmed.ncbi.nlm.nih.gov/19855308/
8. https://pubmed.ncbi.nlm.nih.gov/11991778/

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