Best 3-Day Workout Split – Efficient. Effective. Results-Driven.

Split Overview:

Day	Focus	Goal
Day 1	Push (Chest, Shoulders, Triceps)	Build upper body strength & pushing power
Day 2	Pull (Back, Biceps)	Develop pulling muscles & posture
Day 3	Legs (Quads, Hamstrings, Calves, Glutes)	Total lower body strength & growth

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Day 1: Push – Chest, Shoulders, Triceps

Gym Version:

• Barbell Bench Press – 4×6–8
• Overhead Dumbbell Press – 4×8–10
• Incline Dumbbell Press – 3×8–12
• Cable Lateral Raises – 3×12–15
• Triceps Dips or Rope Pushdowns – 3×10–12
• Overhead Triceps Extension (Dumbbell) – 3×12

Home Version:

• Push-ups – 4×Failure
• Pike Push-ups – 3×10–12
• Incline Push-ups (feet elevated) – 3×10
• Chair Dips – 3×12–15
• Resistance Band Lateral Raises – 3×12–15
• Overhead Band Extensions – 3×15

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Day 2: Pull – Back, Biceps, Rear Delts

Gym Version:

• Deadlifts (optional) – 3×5
• Lat Pulldown / Pull-ups – 4×8–10
• Barbell or Dumbbell Rows – 3×8–10
• Face Pulls – 3×15
• Barbell or Dumbbell Curls – 3×10–12
• Hammer Curls – 3×12

Home Version:

• Pull-ups (with bar or towel in doorframe) – 4×Max
• Inverted Rows (under table) – 3×10–12
• Resistance Band Rows – 3×12–15
• Face Pulls (resistance band) – 3×15
• Band or Towel Curls – 3×12
• Back Extensions (on floor or couch edge) – 3×15

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Day 3: Legs – Quads, Hamstrings, Glutes, Calves

Gym Version:

• Squats (Barbell or Dumbbell) – 4×6–8
• Romanian Deadlifts – 3×10
• Leg Press – 3×10–12
• Walking Lunges – 3×12 (each leg)
• Leg Curls (machine) – 3×15
• Standing Calf Raises – 4×15–20
• Seated Calf Raises – 3×20

Home Version:

• Bodyweight or Weighted Squats – 4×15
• Glute Bridges / Hip Thrusts – 4×12–15
• Bulgarian Split Squats – 3×10 each leg
• Wall Sits – 3×45 sec
• Hamstring Curls (using sliders or socks) – 3×10
• Calf Raises on Steps – 4×20

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Suggested Weekly Schedule

Day	Workout
Monday	Push
Wednesday	Pull
Friday	Legs

OR
Any non-consecutive 3 days (e.g., Tue/Thu/Sat)

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Tips for Success

• Warm up with 5–10 mins of light cardio + mobility drills
• Focus on progressive overload (more reps/weight each week)
• Rest 60–90 sec between sets, 2–3 mins for heavy lifts
• Track your workouts to stay consistent
• Get 7–8 hours of sleep and eat enough protein for recovery

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Final Thoughts

A 3-day split gives you the best of both worlds — enough frequency to build muscle, and enough rest to recover. Whether you’re working out at home or in a gym, this split will help you build strength, size, and athletic balance without burning out.