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3-Day Workout Split Full Body for Beginners (Detail Plan)

By Alex Bakhovsky
July 26, 2023
8 minutes

Are you a beginner in exercising and looking for an effective 3-Day Workout Split Full Body plan? Look no further!

In this article, we provide a detailed guide to developing an efficient full-body workout split targeting beginners.

The ultimate goal is to not only help you start on the right foot within your fitness journey but also equip you with the knowledge that can carry you onwards from there. So let’s get started!

Understanding the 3-Day Workout Split

To develop an effective plan, it is important to understand what a 3-day split entails and why this routine works so effectively for beginners. A 3-day split involves splitting up total body workouts into three days, according to either upper/lower body or a muscle focus approach. For instance, a beginner full-body program could look like this:

  • Day 1 – Chest & Triceps
  • Day 2 – Back & Biceps
  • Day 3 – Legs & Core.

This way you can spread out your exercises over several days allowing for more rest and recovery in between. This also helps prevent overexertion while exercising – one of the most common culprits for injuries that can derail your fitness journey before it even starts!

As far as scientific evidence goes, studies have demonstrated that breaking single workouts across multiple days leads to better results than performing one single session in isolation. By focusing on certain muscle groups in each session you can take advantage of multiple rest days to recuperate properly from strenuous training sessions and ensure optimal performance gains with minimal risk of injury. Moreover, combining separate muscle groups allows for greater variation within exercise selection leading to increased motivation and adherence levels which further contribute to better physical results in the long run.

In short: not only are there physical benefits from breaking up full body workouts into distinct days focusing on different muscle groups but also time efficiency benefits such as being able to train whenever is convenient and reduce recovery times since we will not be dealing with extreme fatigue after individual routines. To get the most value out of this plan be sure to commit fully by maintaining regularity and intensity across all training sessions without compromising proper form and technique!

Pre-Workout Tips for Beginners

It is easy to get started once you have the right plan in place, however, there are a few additional steps that may help make sure your entry into fitness goes as smoothly as possible. Below we list some of the most valuable tips designed specifically for those heading down the beginner fitness road:

  • Make a commitment and plan ahead

Committing to any activity is never an easy task and staying motivated throughout this journey can mean the difference between success or failure. Take the time to map out your goals, set reminders via phone calendars/alarms, reward yourself with accomplishments, and start building habits that will keep you on track long after this program has ended!

  • Stretch & Warm Up

It’s important to stay flexible during your workouts so you should do some quick stretching exercises to limber up before getting cracking on full-body caloric sets! Warming up ensures better performance by prepping both musculature and mind beforehand it also reduces the risk of injury or general muscle soreness afterward (which no one likes!).

  • Incorporate Variety

Getting bored with endless repetitions of biceps curls? Shake things up by changing tempos, grips, or even exercise variations – anything to keep pushing forward and progressing towards desired outcomes!

At the end of the day remember why you got started in the first place – because you wanted improved physical strength and overall health through regular physical activity! With these tips and our 3-Day Workout Split Full Body program in hand, you’ll be well equipped with the necessary tools required for making changes today. So now put words into action, shift into gear let’s start moving!

Day 1: Chest and Triceps Workout Plan

  • Push-ups

20 Reps – Begin in a plank position with hands shoulder width apart and lower your chest down towards the ground until your elbows are bent at 90 degrees then push back up to starting position. Try different variations such as rotating motions while pushing up or wide-angled push-ups which target more chest muscles than regular push-ups

  • Bench press

3 Sets x 10 Reps – Lay on the bench holding a pair of dumbbells near shoulder height; while keeping your core engaged bring dumbbells down towards shoulder level then extend back up until arms are straight out above chest

  • Incline Bench Press

3 Sets x 10 Reps – Increase difficulty by positioning yourself on an incline (the angle should be around 45 degrees) sit back onto the bench with your upper torso stabilizing behind it; Hold a pair of dumbbells near your shoulder level and lower them down until they reach bicep height, then press back up to starting position

  • Triceps dips

15 reps – Position yourself on the floor directly in front of the chair/bench; place palms flat behind your butt facing away from the chair/bench Dip down by bending your elbows at a 90-degree angle then extend back up to start position pressing through palms and pushing butt slightly off the floor as you come back up

  • Overhead triceps extension

3 Sets x 12 Reps – Hold one dumbbell and stand tall with feet shoulder-width apart, keeping a slight soft bend in your knees; With an overhand grip hold the as close to the base of your neck as possible then extend your arms above the head until elbows are straight and press back down

Day 2: Back and Biceps Workout Plan

  • Pull-ups – 3 sets, 10 reps

Pull-ups offer tremendous upper body strength as well as working your core muscles. Grab onto a pull-up station with an overhand grip wide enough to be just outside of shoulder width. From here, pull yourself up until your chin is over the bar and lower back down in a controlled motion keeping in mind not to swing or arch your body during the movement

  • Seated row – 3 sets, 10 reps

This exercise works all areas of your back including lats, traps, and rear delts. Sit at a cable machine with feet slightly apart gripping onto a straight bar attached to low pulleys. Inhale then drive through your elbows pulling towards you until your hands are touching your stomach while squeezing shoulder blades together before exhaling during release. Don’t lean backwards during this exercise as it may cause injury!

  • Barbell curls – 3 sets,10 reps

Start by standing upright with arms bent holding onto an EZ curl bar at its outer ends with palms facing forwards keeping elbows close to the side body throughout the entire motion. Curl the weight up until forearms reach vertical position without shifting elbows forward or breaking form before smoothly returning to starting position in control. Time for an arm pump!

Day 3: Legs and Core Workout Plan

  • Squats

Start with 4 sets of 10 reps to hit all the major muscles in the legs. Keep good form when squatting: back straight, chest up, head forward looking straight ahead. Make sure you hit a proper depth each rep by going for at least 90 degrees in the bottom position.

  • Weighted Lunges

Next, perform 3 sets of 8 weighted lunges on each leg for added intensity use a dumbbell in each hand or hold onto something heavy like kettlebells or weight plates while walking forward into lunges one leg at a time for 8-10 steps per side

  • Step Ups

Targeting quads and glutes work up cardio endurance with 3 high-intensity sets of 100 step-ups total (50 per side). Use a platform about knee height to do these explosively throughout stand-alone from the platform after each rep.

  • Calf Raises

Calf raises are a great way to strengthen your calf’s muscles at any level – from novice to expert. To perform the calf raise exercise stand facing a wall or something stable enough that you can hold on for balance if necessary. Start standing on both feet in line with shoulders back and abdominals tight. Then slowly lift onto the balls of your feet while exhaling then lower to starting position while inhaling. Do this motion for 3 sets of 10-12 repetitions.

  • Abdominal Crunches

For a more specific abdominal workout, crunches are great for targeting the abs. To perform a crunch exercise lay down on your back with your knees bent and feet flat on the floor. Place your hands behind your head and contract your abdominals. Exhale as you lift off of the floor by pushing your lower back into the mat and bringing your shoulder blades together, hold briefly then slowly lower to starting position while inhaling through the nose. Complete 3 sets of 10-15 repetitions for best results.

What to Do on Rest Days

Rest days are an important part of any workout plan, and they should be taken just as seriously as the days you work out. While it’s tempting to hit the gym every day and push yourself to your limits, it can be physically damaging in the long run. Rest days are essential for muscle recovery, injury prevention, and keeping your motivation up. So what should you do on rest days? Here are a few suggestions.

  • Get plenty of rest

Quality sleep is vital for muscle recovery and improving fitness overall. Aim for 7-9 hours each night on rest days, so your body has time to repair itself from your last workout.

  • Eating healthy

Eating nutritious foods is just as important – if not more so– than working out itself! Filling up on foods full of vitamins and minerals will give you energy to power through those hard workouts – plus it’s great for general health too.

  • Move at a low intensity

Instead of intense workouts or lifting weights, opt for a walk after lunch or go an easy jog around the neighborhood instead; this gives your muscles a chance to relax while still giving you some physical activity which will help with energy levels during the week ahead.

  • Take care of yourself

Mental health is just as important as physical health when exercising; try taking some time off from work or organizing a massage or facial treatment to help mentally unwind and de-stress from everyday life! Doing something completely away from exercise (like reading) can also help keep motivation high between workouts too! It doesn’t have to take hours either: even a quick nap can do wonders sometimes!

  • Enjoy some downtime

Last but not least, don’t forget that rest days don’t mean doing anything all day: enjoy them! Spend some extra time with friends/family, watch movies, cook up new recipes, listen to music, etc., whatever works best for reclaiming that lost balance in life again! Try investing in fun activities like these regularly throughout every week: working smarter, not harder… results guaranteed Every. Single. Time.

We all know the importance of rest days, but it’s important to remember that they can be just as rewarding as the days you work out! With this in mind, take some time to listen to your body on rest days and use them efficiently so you can train hard, recover, and stay well all at the same time!


Beginning any fitness journey can be an intimidating process, but with the right plan of action in place it doesn’t have to be. The 3-Day Workout Split Full Body program presented here provides beginners with a comprehensive starting point for physically building up along with pre-workout tips to ensure progress goes as smoothly as possible.

Breaking total body workouts into three separate days based on muscle focus allows users to spread out their exercises and recovery periods for faster physical results. If you’re consistent and determined when it comes to committing to this program then the rewards will come!

In between workout days it is key to rest properly so always make time for plenty of sleep, good nutrition, low-intensity activities, and winding down with some mental relaxation done away from working out – all offer great value each week that should not be neglected!

Everybody loves rest days – why not make them equally productive too?! With this approach you will become a master of your fitness ship in no time, so set sail strong and steady – happy training!

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