1 lower body day to be done whenever suits your schedule best. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. This 3 – day split workout plan mostly includes only big basic exercises – no gimmicks. Perform exercises “A” and “B” one after another. To build muscle mass. The 3 day split is one workout style among the hundreds out there, however unlike many the 3 day split workout regime is ideal for beginners – having started with a 3 day split regime myself I can honestly say it’s the best starting point for a newcomer to the gym. The recommended duration of this workout plan is 2 – 3 months. Effective, diverse and simple workout plan – results are guaranteed. Pick a 10RM and perform 3-5 sets to failure (as many full reps as possible), rest 90 seconds between sets, add more weight once you can complete 12 reps in your first set. For more information on the Bulldozer style of training, please read: Several years ago I began to play around with rest-pause training. 3- Day Split; Duration: 30 – 50 minutes; 3 times a week; This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. The workout will be structured as follows: An upper body day, to be performed twice a week, with 2 days rest in between them. 3 day Bulldozer Training muscle building split. This also allowed me to have at least one rest day between each of the 3 workouts, which is another thing I found beneficial for this injury. Combines rest-pause sets with progressive resistance. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. 3 Day Calisthenics Workout Program. this workout split is for those who have lifted or attempted some of these workouts for some time. For calves pick a 15RM and add more weight once you can complete 20 reps in your first set. You have 3 training days a week – not back to back days. So, for most of that entire year, I switched from the 4 day split I was using at the time to a 3 day split to allow myself to have one less day per week where I’d be putting significant stress on my elbow. For the upper body days I like to do them on a Monday and then a Thursday. Workouts are shorter but more intense.