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.

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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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High Reps/Low Weight Workout

Since completing the 12 week MUTU program at the beginning of June I have been lifting weights at home. For the last 4 weeks I’ve been exercising Monday-Thursday from anywhere between 30-60 minutes.

I am not following a lifting program currently but instead doing workouts that I find fun and challenging. And challenging to me today looks much different from a few years ago. I used to push myself hard, especially when teaching group fitness, but have learned I don’t need to do that to get a good workout. Ahhh, the wisdom that comes with age. I recently did a high reps/low weight workout and thought it would be fun to share on the blog.

BENEFITS OF HIGH REPS/LOW WEIGHT WORKOUTS

For high reps/low weight workouts you need to pick a weight that you can lift 15 times with good form. These workouts are a great way to build muscular endurance because your muscles will be constantly working without becoming fatigued. If you swim, run, or cycle this type of training would be great to incorporate into your lifting plan especially on days when you need a break from heavier lifting. You will however gain more lean body mass by lifting heavier weights more frequently so keep that in mind.

I find high reps/low weight workouts really fun because it changes things up, move at a quicker pace, and by the end I am usually a sweaty mess.

THE WORKOUT

I used 5 lb. and 8 lb. dumbbells for this workout. Be sure to adjust your weights accordingly. While this workout was not specifically programmed for postpartum or prenatal fitness it would make an excellent option for those of you who fall into these categories.

There are 3 different segments to the workout. Each segment is repeated 3 times before moving on. Be sure to maintain proper from and alignment. For the alternating lunge with squats you will step out into a lateral lunge return to starting position and squat and then perform a lateral lunge on the other leg. That is 1 rep. You may also add weight to this exercise as well as to the pile squats.

Enjoy!

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