Things You'll Need:
- A gym
- A commitment to work out regularly
- Plenty of rest
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Step 1
Three-day splits are the best way for someone who has been lifting weights for a few months to progress to the next level. Instead of working your entire body each time you're at the gym, three day splits have you divide your workouts 3 ways: push, pull and legs. You're at the gym 3 days a week and resting in between.
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Step 2
Push Day. This routine consists of pushing motions, and has you working out your chest, triceps and shoulders. Start off with large compound movements such as the flat and incline bench press, and then move to the triceps, and lastly, the shoulders. Try to do three exercises for each of the muscle groups, for a total of nine sets.
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Step 3
Pull Day. Here you'll be utilizing pulling motions to work out your back, biceps, forearms and traps. As before, start off with the larger muscle groups first. Try lat pulldowns and bent-over rows for the back, E-Z bar and concentration curls for the biceps, reverse curls for the forearms and shrugs for the traps.
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Step 4
Leg Day. This day is pretty explanatory. Target your quads with squats, leg presses and lunges, hit your hamstrings with lying legs curls, and finish off your calves with raises.
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Step 5
Three-day splits are a great time-saver, because you'll be spending less time in the gym than you would with a full-body workout. The most important element of any routine, however, is consistency. Stay motivated and keep on hitting those weights!
