3 Day Split Program: Beginner

This is a 3-day split training routine for a beginner. The goal is to perform three strength training sessions each week with either one or two days rest between sessions.

Examples of Training Format

Day 1: Monday

Day 2; Wednesday

Day 3: Friday

or

Day 1: Monday

Day 2: Thursday

Day 3: Sunday

either format will work or you can go back and forth between the two for 8-12 weeks for best results. This is a base level plan - meaning, it will develop a strong base of strength and general conditioning before transitioning to a more challenging program (like a 5x5 program as an example).


Strength Program


Day 1: Train Back/Chest/Arms (24 total sets / 61-minute training session).

Day 2: Legs/Core (24 total sets / 55-minute training session).

Day 3: Shoulders/Triceps (16 total sets / 34-minute training session).




Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit