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.


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.


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


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. 


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.


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.  


  • 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.


Have you been waiting to enroll in the MUTU System program? Now is your chance to jump on this flash sale and grab 25% off using this special promo code OCT25! You can read about my experience with MUTU HERE.

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.


Losing The Baby Weight: Pregnancy & Exercise

Follow my blog with Bloglovin

This week starts the first post in the Losing the Baby Weight series. Like I mentioned last week it has been difficult for me to start writing about this because there are so many different variables that come into play with how quickly a mama recovers after having a baby.

Here are the topics for the next 4 weeks:

Wednesday, June 12: Pregnancy & Exercise

Wednesday, June 19: What To Expect After You Deliver

Wednesday, June 26: The First Six Weeks

Wednesday, July 3: Nutrition

Losing The Baby Weight

As a personal trainer and yoga instructor I felt confident in my ability to answer my clients questions regarding exercise and pregnancy. Then I became pregnant. Welcome unwanted advice and opinions from strangers. It might be because I taught yoga and bootcamp classes up until I delivered but I heard my share of comments that were pretty judgmental about how active I was while pregnant with Caden. I have learned that you will never please everyone. Being a good parent is about making informed decisions that will be best for your family.

In hopes to encourage you mamas-to-be I am sharing my experiences of exercising while pregnant and also what I have learned from researching this topic. The majority of this post will focus on those who already exercise. If you are pregnant and have never exercised now is the perfect time to start (always check with your doctor before you begin a exercise program). Walking, stretching, and gentle yoga are great activities for those new to physical activity.

If you have persistent bleeding during the 2nd and 3rd trimester, pregnancy induced hypertension, preterm labor with current or a prior pregnancy or any other questionable contraindication to exercise please consult with your doctor.

Benefits of Exercise During Pregnancy

Continuing to exercise during pregnancy at a moderate intensity level can:

  • Improve sleep. Many pregnant women have a hard time falling and staying asleep but those who exercise say that the quality of sleep is greater and they feel more rested in the morning.
  • Reduce the discomforts of pregnancy. Exercise can lessen the amount of aches and pains you feel as your baby grows.
  • Reduce stress. Growing a baby can be stressful. Studies have found that after exercise the brain releases chemicals that actually put you in a better mood.
  • Prepare your body for childbirth. The better shape you are in the more prepared your body will be to handle the demands of labor. It is still going to hurt but your body will be able to adapt to the stress and in some cases labor might be shorter. Might be. It is not a guarantee but it cant hurt to try.
  • Improve your self image. When you take care of yourself you feel better.
  • Speed up your weight loss after baby is born. This is the major reason to exercise while pregnant. Of course if you have not been cleared by your doctor don’t exercise and don’t feel guilty.

These are all reason to love exercise!

Exercise Intensity, Heart Rate, & Rate of Perceived Exertion

Over the years the recommendations issued by the American College of Obstetrics and Gynecology (ACOG) on pregnancy and exercise intensity have dramatically changed:

[Read more…]