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. Too much junk volume
2. Poor distribution of training
3. Low frequency training

The first problem relates to lifting all you can in a single set, hindering your gains. Instead of doing 30 push-ups unbroken, for example, it is more beneficial to separate into two sets of 15 or 3 sets of 10 push-ups.

Try the 5 x 5 Program

The second issue resonates with some programs neglecting some muscle groups. “Having full days reserved dedicated to these smaller group muscles are best reserved for advanced lifters who need to bring up lagging muscle groups,” Gonzalez notes.

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

In order to fix these problems, Alain Gonzalez came up with the best 3-day workout split for muscle growth.

Watch the 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, it also activates different muscle groups.

Source: Unsplash

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