3 Day Split Workout

Building muscle mass and gaining strength are fantastic goals to have. It can sometimes be challenging to know how to begin to program a routine that will yield these results. I have you covered with my 3 day split workout program that can be done at the gym or at home. You will need moderate to heavy dumbbells that you are able to lift for multiple sets of 8-12 reps. If you have access to a barbell that will be super helpful but you can always substitute with dumbbells if needed.

BENEFITS OF A 3 DAY SPLIT WORKOUT

A spilt workout is a strength training method where you train different muscle groups on different days of the week. This method allows you to spend more time on each muscle group and train with more intensity than a total body workout, plus it also allows your muscles more time to recover.

3 day spilt workouts are easy to follow and are the perfect fit if you are having a hard time making it to the gym or even to squeeze a workout in at home. These workouts will challenge you but they are doable and you will feel so accomplished after you have finished your first few weeks with this type of program.

WARM UP

Here is a suggested warm up to follow before you start to workout. It is always a good idea to warm up before a strength training program to reduce your risk of injury.

  • 30 seconds plank walkouts
  • 60 seconds walking lunges
  • 10 arm circles (each arm)
  • 30 seconds jumping jacks

CHEST, SHOULDERS, & TRICEPS

This workout is a dropset, which means that for this workout you will repeat each exercise 3 times but each time the rep amount will decrease. Be sure to wait 60 seconds after each exercise to let your muscles recover before moving on. For example rest 60 seconds after you have completed the 12 flat bench presses before moving on to do 10 reps of the same exercise. In order to gain muscle mass and strength it is hugely important to let the muscles recover. If you don’t need the rest time you are probably not using weights that are heavy enough for you. 

LEGS

The leg day workout is structured differently. There are three separate circuits that you will repeat 3 times each before moving on to the next. After you have completed the circuit be sure to rest 60 seconds before repeating again. Repeat the same circuit 3 times before moving on to the next. This one is a bit of a doozy but it is fun and challenging. You shouldn’t be bored.

BACK & BICEPS

The format for the back and biceps workout should look similar to the chest, shoulders, and triceps workout because you will be going back to the dropset format. The only difference is that for the one arm rows and alternating curls be sure to do the full rep amount on the right arm and then the left arm. Again rest 60 seconds after each exercise but only after you have done the right and left side of the body.  

SUGGESTED SCHEDULE

  • Monday: Chest, Shoulders, & Triceps
  • Tuesday
  • Wednesday: Legs
  • Thursday:
  • Friday: Back & Biceps
  • Saturday
  • Sunday

You have lots of flexibility with how this 3 day spilt workout would look but I like to separate each workout by at least a day. You can of course add in cardio on your other days but don’t feel like you need to do that. Remember walking is great as is swimming if you have access to a pool.

This is the first time I have ever shared this type of workout on my blog before. Please let me know if this is helpful and if you would like to see more workouts like this.

MUTU SYSTEM FLASH SALE ANNOUNCEMENT

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Start your MUTU System journey to feel more body confident, to help flatten your tummy, to kiss goodbye to annoying postpartum symptoms and stop leaking when you exercise or sneeze.

This awesome discount will run from Monday October 1st – Friday October 5th, wherever you are in the world, whatever your timezone.

Click this link to go straight to the shop to grab 25% off by using this special code OCT25 at the checkout now.

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Movie Workout: The Greatest Showman

Josh and I watched The Greatest Showman several months ago for the first time and it quickly became a family favorite. It also became the new soundtrack for our family dance parties that happen daily. This movie just makes me happy when I watch it. The dancing, the singing, and costumes are all amazing.

Our oldest is dressing up as PT Barnum for Halloween this year and I am in the process of sewing his coat. Wish me luck.

This soundtrack has been on repeat in our house for the last few months. I have shared only one other movie workout on the blog it was for Frozen. So it has been awhile since anything like this has been posted.

You can do the workout while you are watching the movie or you can do it listening to the soundtrack. The soundtrack version of this workout is tough because there is no rest and you are working for 39 minutes straight. For the entire duration of each song you will either rotate between two exercises or do a single exercise.

Disclaimer: Not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this workout assumes the full risk of injury resulting from performing the routine presented.

You will need a set of heavy weights for the deadlights, squats, and rows, medium weight for biceps curls, presses, and lunges, and light weights for triceps kickbacks. You will also need a stability ball for the pikes and hamstring curls.

For the entire duration of each song you will either rotate between two exercises or do a single exercise the entire song. For example on The Greatest Show you will perform 5 plank walkouts followed by 10 alternating lunges and repeat until the song is finished. Challenge yourself with those burpees on The Other Side and see if you can hold the plank for the entire duration on A Million Dreams (Reprise).

Please feel free to modify as needed. Take your pushups to the wall and sub out any core exercise that works best for your body and where you are today. If jumping is not your thing skip the burpees and just sit down and get up and down the floor to your feet. You will still be sweating after 3 minutes of doing that, trust me.

Enjoy and have fun singing and sweating while you are working hard :).

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The MUTU System Program Review

This is not a sponsored review. I purchased the MUTU System Program with my own money and have not been compensated for this post. I highly recommend this program and because I loved it so much I became an affiliate. This means that if you purchase this product from my links I will earn a small commission  Thank you for helping to support this blog and our family.

Several weeks ago my kids asked me to come and jump on the trampoline with them in the backyard. This is something I do occasionally and actually enjoy doing. On this beautiful Arizona breezy afternoon I was showing my kids a few of my cool moves, in reality I was only jumping and attempting to do the splits in the air, when I landed I realized that my pants were slightly damp. Not really thinking anything of it I continued to bounce with childlike abandon and as I did my bladder continued to slowly release itself. I knew then it was time to call it quits when my son asked what had happened to my grey leggings and quickly climbed down the ladder of the trampoline to go inside and change my pants.

And that moment is when I realized that while I had been exercising since giving birth to baby #3 I had also slacked off in recent months on focusing on training my core and pelvic floor muscles. I knew it was time to log back into my MUTU account and refocus my training on these muscle groups. Since I have had success in the past with the MUTU System program I was confident that I could cure my weak and leaky bladder and be able to bounce confidently on the trampoline with my kids again.

When I had originally purchased the program I had bought the online version which gave me access to any future updates. To my surprise the MUTU team had been hard at work creating and updating their already great program. I will go into more detail about the new program below but just know it is awesome and an amazing resource for women wanting to heal their core and pelvic floor.

In case you aren’t familiar with MUTU System here is a a brief look at how I discovered this gem of program and why you should look into too.

CAN I HAVE A FLAT TUMMY AFTER HAVING A BABY? OR AFTER 3 KIDS?

When I was nearing the end of my second pregnancy I started to research how I wanted to strengthen and allow my body to heal after childbirth. I knew going into my second pregnancy that my core just wasn’t the same as at had been since the birth of my first child. Planks in particular really caused me to struggle. I couldn’t figure out why I had this annoying cone shaped bulge in the middle of my torso whenever I would engage my core in planks. It was annoying, especially being a personal trainer and teaching group exercise classes. I wanted answers as to why this was happening and what I could do to stop it.

You can read more about my first experience with MUTU System HERE. But what I learned via MUTU was that I could have a flat tummy again even after 3 kids but only if I retrained my muscles that correct way. Crunches, sit-ups, and various other abdominal exercises weren’t going to give me my flat tummy back because these exercises put increased internal pressure on the abdominal wall. They will never allow you to achieve the tummy you want. No mom wants to have low back pain, an unstable core, a tummy that sticks out, and a pelvic floor that doesn’t work properly. Instead you must focus on adjusting your body’s alignment and stretch and strengthen your muscles to get a strong functioning core and pelvic floor. Enter the MUTU System 12 Week Online Program.

THE PROGRAM

The program contains step-by-step instructions and 20 minute-or-less workouts over 12 easy-to-follow Modules. Plus it’s online so you can watch from home on your computer or TV as well as download to your tablet or smartphone.

MUTU is for women with Diastasis Recti, given birth (both vaginally and via c-section), who’s kids aren’t babies anymore, accidental leakage (like myself), wanting to have a flatter stomach, lose weight, and even for pregnant women.

Every day you perform the 10 minute core training and at least 3 times a week there is a 20 minute workout. Easy peasy. The newly updated version does not use weights like the pervious program did. To be honest I wasn’t sure I how felt about there being no weighted exercises but after doing each workout and core training I can tell you I love the new updated program!

The other great thing about the update is the MUTU Connect community hub in the online portal. There is a dedicated MUTU team member available to help you answer any question you have or direct you to a person who can. After doing the program for two weeks I was a little surprised that there wasn’t more spoken instruction on the workout videos. Being a personal trainer I felt I needed more guidance especially with breathing cues. I went to the hub to write a suggestion to the MUTU team when I saw this…

That message was from Wendy Powell the MUTU program creator. MUTU takes your suggestions seriously and wants to make the program better for you!

THE RESULTS (AFTER 4 WEEKS)

Drumroll please….

Well before I share my before and after let me tell you what I did. I have currently not completed the program in its entirety as designed. But I have done each individual core training and workout intensive. The first week I did CORE 1 everyday and Intensive 1 four days, the second week I did CORE 2 everyday and Intensive 2 four days, and preceded in the same fashion for weeks 3 and 4.

So after 4 weeks here are my before and after images.

My pants also fit better and my size 6 jeans are starting to slip to the point I need to think about investing in a new size. Plus I just feel better. I am taking care of myself and focusing on making sure my insides are healed.

Oh and about the trampoline…I hadn’t bounced for the four weeks I was MUTUing (can I make this a verb?) and wanted to recheck to see if there was any improvement with my bladder leakage. I can safely say that if you want to come over to my house and bounce on the trampoline with me I won’t pee on you now.

GET STARTED TODAY & 15% DISCOUNT CODE

Ready to purchase the online program? The 12 week online program cost is $167. Use use my 15% off discount code: tamara15 for extra savings! Click HERE to get started today!

Go and checkout the MUTU System and use the discount code tamara15 to save on your order.

DISCLAIMER: The information provided on The Workout Mama is for educational purposes only. It is not intended to prescribe, diagnose, treat, cure, or prevent any disease. It is your responsibility to educate yourself and address any health or medical needs you may have with your physician. Please seek professional help when needed.

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