Three Day Split Routine of Bodybuilding for Busy Trainers

The Three Day Split routine is one of the most basic, yet remains one of the most positive, of all routines. It is the ideal routine for trainers who are busy, but still want to make great gains in the gym by training three times a week. Of course, cardiovascular exercise is still encouraged and should be in addition to weights. And, to make gains, you’ll have to follow a good diet according to a fixed routine. You could also opt for some steroids, if you really require them, but do check if there are any negative effects towards your body. For example, if you use Dbal, then check effects of Dbal for bodybuilding.

If you go further in the article, you will find three sessions a week routine using equipment normally found in most gyms and experience the results first hand after following them. You should always train hard and in a planned manner, so that at the end of the session you will be on your way to anticipated results.

First day

  • Do cross trainer for 5 minutes to warm up
  • Pull-downs (front neck) – 1 for warm up; 3 sets further
  • Rows (Low-pulley) – 3 sets
  • Deadlifts – 3 sets
  • Pull-downs – 3 sets
  • Shrugs – 4 sets
  • Rows (upright) – 3 sets
  • Stranding EZ curls – 4 sets
  • Preacher curls – 3 sets
  • Hammer curls – 2 sets, each arm

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Second day

  • Do cross trainer for 5 minutes to warm up
  • Incline dumbbell press – 1 for warm up; 3 sets more after that
  • Dumbbell flyes – intense 3 sets
  • Pec-dec – 3 sets
  • Cable cross-overs – 3 sets rapidly
  • Dumbbell side lateral raises – 3 sets
  • Seated shoulder press (front neck) – 3 set
  • Seated bent-over laterals (rear delts) – 3 sets
  • Skull-crushers – 3 sets 10-12 reps
  • Tricep push-downs – 4 sets
  • Dips – 2-3 sets

Third day

  • Do cross trainer for 5 minutes to warm up
  • Leg extensions – 1 x warm up; 3
  • Squats – 4 sets
  • Leg press – 3 sets
  • Lunges – 2 sets of 20 steps (
  • Lying leg curls – 3 sets
  • Stiff-legged deadlifts – 3 sets
  • Calf raises – 4 heavy sets
  • Seated calf raises – 4 sets
  • Sit-up crunches – 3 sets

Given here is just a plan; you have to execute it to achieve what you want to. Also, be careful about your consistency in each session and each set so that uneven pressure on body is not applied. Remember to drink plenty of water throughout each session, and make sure that you drink a protein and carb drink along with a good meal.