3 day week strength training program women

In fact, bigger muscles take longer to recover. So, a lot of muscular people will actually see better results with a 3 or 4 day split if they can get enough volume in on the workout sessions. It really depends on what your goals are but overall the best 3 day split is the Push Pull Leg split.

This facilities recovery of your muscle groups much better than many other splits. If you have some experience in weightlifting, and you want to do a 3 day split, we recommend to start with the PPL split.

If you are a complete beginner, start with the full body split for weeks. Because you have a limited amount of days and thus total weekly volume, you will need to choose the best possible exercises for your workout plan. Now, you may not have access to a barbell or you may not be ready to use a barbell for some of these exercises.

However, you can still do the above exercises with dumbbells or kettlebells. You could even do them with resistance bands. Of course, barbells are the most ideal as they allow you to use the heaviest load, which is a very important aspect of building muscle and strength. Nevertheless, you can still get an effective workout in without a barbell and plates. Assuming you will have access to a gym, then beginners should use dumbbells until ready for barbell lifts i. If you are comfortable with barbell exercises, then just start with barbells for the big compound lifts above.

Your plan can include a few isolation exercises. But, remember, you will get far better results with a 3 day split if you focus more on compound movements. Compound movements just give you a better bang for your buck. The same applies to many muscles like the lateral delts , biceps, triceps, etc. Core exercises will be placed into the isolation category. Nevertheless, you should do one or two core focused exercise at the end of each workout. You can see this by looking back to our sample routines in the beginning of this guide.

Pay attention to how we structured our 3 day workout routine samples. You can see how each 3 day split had a different amount of main lifts and isolation exercises. This is because splits like the PPL and Classic Bodybuilder only have one or two main muscle groups per session, where splits like the upper lower and full body have multiple big muscle groups per session. This means those session will have fewer isolation exercises as the compound lifts will allow the entire body or upper and lower body to be worked without spending hours in the gym like it would take with smaller more targeted movements.

Both strength and endurance will greatly help your muscle building goals. Generally speaking, for a 3 day workout split, you should be working in the rep range, depending on the exercise. You will get a good crossover of strength and hypertrophy gains in the rep range and a good crossover of hypertrophy and endurance in the rep range.

So, you can really train for all three size, strength, endurance in a single workout. Moreover, it will allow you to target both slow twitch and fast twitch muscle fibers.

Fast twitch respond best to heavy loads with lower reps and slow twitch to higher reps. All in all, reps is perfect if your main goal is hypertrophy, as you will be working towards size no matter what. Killing three birds with one stone kind of deal. Your big lifts will come at the beginning of the workout. You will need the most energy and strength levels for these lifts.

Every workout will include at least 1 or 2 of these exercises as you can see from our sample routines at the beginning of this guide.

For your isolation exercises, you can work in a rep range. Ideally, you want to use a weight load that brings you to near failure on each set. By following the above advice, you should have enough weekly volume to see good improvements in strength, size and endurance.

Progressive overload ensures that you are adequately stressing your muscle enough each week for them to be forced to continue adapting grow and get stronger.

For a single weight training cycle i. But assuming your range of motion is good, first increase reps, then increase weight load, then increase volume. From there, you can also add another set when you are feeling ready. After a training cycle, you will take a week break or a deload period. Once you start the next training plan, you can employ other forms of progressive overload depending on your goals.

You may want to increase the volume, decrease rest, and try newer, harder exercises. Related: Guide to Progressive Overload. Ideally, you should stick with the plan for weeks. After that, take a deload week. During your deload week, you can do full body workouts or your current routine at considerably less intensity longer rest, decreased speed, lower weight loads. You may also want to just do a bodyweight workouts. This deload period is important for avoiding plateaus.

So, we highly recommend that you employ this tactic between each training cycle. After your deload period, start a new training cycle. Your next plan can be the same i. It depends on your goals. But once you make a plan that works, stick with it for the duration of the training cycle for best results.

For beginners, you will see great results after just one training cycle. However, you will need to stick with this periodization of training , deloading, training, deloading for quite some time to achieve the dream body you want. It could take 6 months for some or years for others. But, even if you were to always do a 3 day workout split, you can achieve your goals.

Workouts for a 3 day split may be a little longer than they would be for 4 day , 5 day , or 6 day splits because you need to stuff a little more volume into your workouts. On average, you workouts should take you about 60 minutes, plus whatever time it takes to warm up and cool down. Sleep - Get plenty of sleep. Ideally 8 hours per night. You said to gain muscle I need to not be in a deficit.

This far my goal has been to be in about a calorie deficit everyday bc I thought that was the goal when losing weight. Congrats on getting to the gym and making some more health-conscious decisions. For the weekend, you should try to maintain the same sleep schedule. Otherwise, plan out your weekend by tapering off calories before the weekend. Just start working out and getting on the routine.

No need to change anything yet. Once you start making more progress, you may need to dial calories back once you start losing weight so you can maintain that calorie deficit. Just start exercising — your body will start building muscle, burning up fat, and make you feel better.

Learn your body as you go, and keep a journal. Great Article. This article is really helpful for those who want to burn fat and get a perfect shredded body.

After reading this article I noticed that proper information about all gym exercise, Weight Training Routine, Nutrition, and Weight Training information provided in this content.

Day by day I post the content related to health, fitness, and Nutrition. Thank you for the kind words. I invite you to check out our brother site, Cutty Strength. Your email address will not be published. But what should you do then? Small changes in your habits will lead to success, trust me.

Nutrition I tell my clients that you cannot out exercise a bad diet. Healthy Proteins Proteins should be priority number 1 in your meal planning.

Supplements — protein shakes or protein bars are easy and can be had on the go Chicken — boneless skinless chicken breasts, boneless skinless chicken thighs Eggs Beef — ground beef, steaks Turkey — ground turkey is a leaner substitute to ground beef if you need to cut fats or calories Healthy Carbs Carbs catch a bad rap because there are so many myths that people believe are true. Rice — white, brown Oatmeal Healthy Fats Fats make you fat, right?

Gym Essentials Whether you are looking at this workout to get ideas on how to structure your own home routine, or you are going to be going to a gym to complete this, there are some pieces of equipment or gym essentials that I recommend you trying to get. Now lets see some of the accessories I keep inside my gym bags! Gym Gloves I have three different gloves that I recommend trying.

This is another set of gloves that a friend gave me. These are washable and very durable. Water Bottle Walking the water fountain wastes a lot of time, bringing a water bottle helps cut down the time you spend at the gym and helps cut down on the germs you may encounter if you use the water fountain much.

Bluetooth Headphones Headphones are important to help keep you focused and in the zone. Cardio No more hours of cardio! Here is a good article about the effects of cardio on muscle growth ; check it out. Hard and fast — minutes of high intensity interval training. This means running for a certain amount of time and then walking for a short break, rinse, and repeat. Westside for Skinny Bastards WS4SB is a general strength program that is known for being quite effective and approachable for novice lifters.

It has a 3 day and 4 day version that can be run from the same spreadsheet linked below. To run the 3 day version of the program, ignore the dynamic effort lower body day and only do the max effort lower body day.

Please see this highly information post about the 3 day version of Westside for Skinny Bastards from the original author, Joe Defranco. Greyskull LP is a popular novice strength program. Like Starting Strength and Strong Lifts, it increases weight after each workout as long as the appropriate number of reps are achieved.

It is different in that it allows the lifter to go beyond 5 reps on its last set, building work capacity in the process. It also prescribes more back work than Starting Strength or Strong Lifts, which is almost always a lagging area for novice lifters. Highly recommended! Greyskull Linear Progression Program - 6 Week. Greg Nuckols 28 Programs is comprised of 28 individual programs based around the squat, bench press, or deadlift. From there, 3 different lifter levels are applied beginner, intermediate, advanced as well as 3 different frequencies 1x weekly, 2x weekly, 3x weekly.

This makes the program incredibly easy to customize to your individual lifting goals. A standard beginner program might combine 3x beginner squats, 3x beginner bench press, and 1x beginner deadlift 2x could work too. Try this half-hour workout to trim and carve your body from head to toe. These routines will get you out of bed and help you get more out of your day. Jump to the routine. See full workout below. Want a copy on the go? Exercise 1 of 0.

Play How to. Exercise 2 of 0. Exercise 3 of 0. Exercise 4 of 0. Exercise 5 of 0. Exercise 6 of 0. Exercise 7 of 0. Exercise 8 of 0. Exercise 9 of 0. Exercise 10 of 0.