The Best 3-Day Workout Split for Muscle Growth

The best workout routine is the one that sticks with you. And a great way to do it is to maintain this 3-day workout split program for muscle growth.

Coach Alain Gonzalez, an author, personal trainer and YouTuber, has shared some of his vision about workout split programs online. But there are some problems with most of the things you can find available. More prominent are these 3 problems:

1. Junk Volume Overload:
   • High volume training is often advocated for natural lifters, as it produces superior results. However, cramming excessive volume into a single session can be counterproductive. Studies, like the 2009 research in Medicine and Science in Sports and Exercise, highlight the importance of spreading volume across multiple sessions for optimal muscle gain.
2. Poor Distribution of Training:
   • Traditional training splits, like the classic bro split, often focus heavily on specific muscle groups while neglecting others. Full days dedicated to smaller muscle groups may be more suitable for advanced lifters. For instance, dedicating a single day to legs when they constitute half your body may not be optimal.
3. Low Frequency Training:
   • While low-frequency training might work for enhanced lifters, natural lifters benefit from hitting each muscle at least twice a week for optimal results. Research shows that elevated muscle protein synthesis rates last for about 36 hours in natural lifters, emphasizing the need for more frequent training sessions.

Try the 5 x 5 Program

Problem number 3 addresses that natural bodybuilders should hit each body muscle at least twice a week, and not do the bro-split program:

• Monday: chest
• Tuesday: back
• Wednesday: shoulders
• Thursday: legs and abs
• Friday: arms

To address these issues, Gonzalez recommends what is known as the best 3-day workout split for muscle growth.

This three-day full-body workout split not only resolves common problems but also allows for increased practice of specific movement patterns. The workout is intelligently designed to provide a balanced stimulus on each muscle group while incorporating active recovery for non-emphasized muscles.

Best 3-Day Workout Split for Muscle Growth

The program Alain Gonzalez designed is a 3-day full-body workout:

1. Pull emphasis
2. Push emphasis
3. Leg emphasis

These are full-body workouts, and while they focus on pulling, pushing or leg muscles, they also activate different muscle groups.

Workout 1:

• Deadlifts – four sets 4-6 reps
• Barbell row – three sets 6-8 reps
• Pull-ups – three sets 8-10 reps
• Incline dumbbell bench press – three sets 8-10 reps
• Bulgarian split squat –  three sets 8-10 reps
• Face pulls – three sets 12-15 reps
• Dumbbell bicep curl – three sets 10-12 reps

Build Muscle with the 6 Day Split

Workout 2:

• Bench press – four sets 4-6 reps
• Overhead press – 4 sets 6-8 reps
• Chest-supported dumbbell row – three sets 8-10 reps
• Leg press – three sets 10-12 reps
• Lying leg curl – three sets 10-12 reps
• Lateral raise – three sets 10-12 reps
• Rope pushdown – three sets 10-12 reps

Wendler Training

Workout 3:

• Squat – four sets 4-6 reps
• Romanian deadlift – four sets 6-8 reps
• Bench press – three sets 8-10 reps (slightly lighter load than workout 2 and higher amount of reps)
• Seated cable row – three sets 8-10 reps
• Standing dumbbell shoulder press – three sets 8-10 reps
• Barbell curl – three sets 12-15 reps
• Skull crushers – three sets 12-15 reps

Read More: The 7 Exercises You Need for Mass

The presented three-day full-body workout split provides a comprehensive solution to common issues found in traditional training routines. With an emphasis on balanced muscle stimulation, optimal frequency, and intelligent exercise selection, this program is tailored for natural lifters seeking maximum muscle growth.

Remember, the key to success is consistency, so find a routine that aligns with your schedule and preferences for long-term success in your fitness journey. Or if you want, we got other splits for you to try below.

Bro split

Upper / lower body

Push / pull / legs

Full body

Can You Rotate This Workout and Train Every Day?

Technically, it is possible to train different muscle groups on consecutive days, allowing you to work out every day. This approach is known as a split routine, where you focus on specific muscle groups during each session, giving other muscles time to recover. However, several factors need consideration to ensure a balanced and effective training program:

1. Muscle Recovery:
   • Muscles need time to repair and recover after intense workouts. Training the same muscle group every day without sufficient recovery can lead to overtraining, increased risk of injury, and hindered progress. It’s crucial to allow at least 48 hours of rest for a specific muscle group before targeting it again.
2. Variety and Balance:
   • A well-designed workout routine includes a variety of exercises that target different muscle groups. This prevents overuse injuries and ensures that each muscle group gets adequate recovery time.
3. Listen to Your Body:
   • Pay attention to your body’s signals. If you experience persistent fatigue, soreness, or a decrease in performance, it may indicate that you need more rest. Adequate recovery is essential for long-term progress and overall health.
4. Nutrition and Hydration:
   • Proper nutrition and hydration play a crucial role in supporting recovery. Ensure you have a balanced diet with sufficient protein, carbohydrates, and hydration to replenish energy stores and aid muscle repair.
5. Quality of Workouts:
   • Training every day does not mean engaging in intense, high-volume workouts daily. Incorporate restorative activities, such as yoga or light cardio, to promote blood flow and aid recovery.
6. Rest Days:
   • Including dedicated rest days in your weekly routine is essential. These days allow your body to recover fully and help prevent burnout or overtraining.

Ultimately, the feasibility of training every day depends on your individual fitness level, goals, and the intensity of your workouts. Consulting with a fitness professional or healthcare provider can help you create a personalised and sustainable workout routine that meets your needs while prioritising recovery and overall well-being.

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