The Best 3 Day Workout Split to get Shredded

 

3 Day Workout Split

3 Day Split Workout to get Shredded and Sliced

Welcome to the most effective 3 day workout split for sculpting a super sliced and shredded physique. The program is focused on doing just enough strength training to maintain muscle and plenty of fat burning cardio. The result will be insane muscle tone!

The program includes 3 workouts which you will rotate through for a total of 4-6 workouts per week. If you aren’t participating in any competitive athletics you can build up to 6 workouts per week. However if your going to train 6 days a week you will have to have at-least 2 light days per week where you go easy. This is crucial to avoid overtraining.

Here is an example of how I would set up a 3 day workout split:

Monday: Workout A (chest, bi’s, abs) + HIIT #1 and Low Intensity Cardio

Tuesday: Workout B (shoulders, traps, abs) + HIIT #2 and Low Intensity Cardio

Wednesday: Workout C (back, triceps, abs) + Low Intensity Cardio

Thursday: Workout A + HIIT #1 and Low Intensity Cardio

Friday: Workout B + HIIT #2 and Low Intensity Cardio

Saturday: Workout C + HIIT #3 and Low Intensity Cardio

Sunday: Rest

Note on the 3 day split workout: If you are going to perform 3, 4 or 5 workouts per week than you will alternate through the workouts the same way only you will have more rest days. However if your working out 3-4x per week than you will perform intervals each day. If your working out 5x per week than you only get 1 low intensity cardio day.

Workout A – Chest, Biceps, Abs:

Incline Dumbbell Bench Press:

warm-up sets: 2 x 6 reps

work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)

Incline Dumbbell Curls:

warm-up sets: 1 x 6 reps

work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)

Plank or Stability Ball Plank:

5 minutes total. Take short rest periods every mintue

ex: 40 seconds plank, 20 seconds rest, continue for 5 minutes. If this is easy you can perform 50 seconds plank and 10 seconds rest.

Swinging Side to Side Bent Knee Ups:

2 x max reps (burn out sets)

Hip Extension Hold

2-5 minutes

High Intensity Interval Workout #1:

Set treadmill to 3 degree incline

1 minute sprint / 2 minute walk x 4 = 12 minutes

Steady State Cardio:

Perform 20 minutes of steady state cardio on a treadmill or elliptical.

Workout B – Shoulders, Traps, Abs

Seated DB Shoulder Press:

warm-up sets: 2 x 6 reps

work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)

Power Cleans or Deadlifts:

warm-up sets: 2 x 6 reps

work sets: 3 x 3-5 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)

Ab Wheel Rollouts:

work sets: 2 x max reps

Hanging Leg Raises (straight or bent legs):

2 x max reps

Hip Extension Hold

2-5 minutes

High Intensity Interval Workout #2:

Set treadmill to 3 degree incline

30 second sprint / 90 second recover x 6 = 12 minutes

Low Intensity Cardio:

Perform 20 minutes of low intensity cardio (walking) on a treadmill or elliptical.

Workout C – Back, Triceps, Abs

Weighted Pull ups:

warm up: 2 x 6 reps

work sets: 3 x 4-6 reps

Weighted Bar Dips:

warm up: 2 x 6 reps

work sets: 3 x 4-6

Renegade Rows

3 x 6 reps per side

Dip Leg Raises + leg spread

3 x 8-15 reps

Hip Extension Hold

2-5 minutes

HIIT #3 – Stationary Bike Intervals

30 seconds hard / 30 seconds easy: 15 total intervals = 15 minutes

Steady State Cardio

15 minute walk on treadmill – 3.5-4mph with 3 degree incline

FAQ

What’s the difference between a 3 day workout split for strength and a 3 day workout split for cutting? There is no difference within the workout split itself… the difference comes in with the nutrition side of things. If you’re looking to build strength, you must eat at a calorie surplus. If you’re looking to cut down and lose fat, you must eat at a calorie deficit. It’s the law of thermodynamics!

How come there’s no leg training? Trust me you will get plenty of leg work from the intervals. If you are worried about losing muscle in your legs you can add dead lifts or squats to Workout C (Shoulders and Traps).

Why are there only 2 exercises per workout? The goal of this 3 day workout split is to maintain muscle and get super shredded. Therefore I included just enough strength training to hold onto your muscle. It only takes 1/3 to 1/2 of your normal training volume to maintain. I filled up all of the extra free space with the most effective workouts for melting fat. This will get you to the goal the fastest.

6 Workouts in a Row? Don’t worry. You will be fine. Since the volume is very low and since you will be stopping 1-2 reps before failure you should have no problem lifting weights 6 days in a row. The first week you may get a little bit sore but after that you should be fine.

 

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About the Author

Greg

I'm Greg O'Gallagher the founder of Kinobody.com

106 responses to “The Best 3 Day Workout Split to get Shredded

  1. I’m 5’6 160lbs id say im about 10-15lbs over weight. I’d say i got alittle flabby over the winter. I plan on buying Visual Impact over the weekend. I was just wondering if you had any TIPS for me ? Thanks

    1. Hey!
      Sorry for the late reply….

      If your goal is to drop 10-15 lbs of fat my advice would be to be relentless with it. Diet hard and base your meals off of protein. If you want to get this weight off fast than your gonna have to get used to be hungry. This is alright though. You must learn to enjoy being hungry. Because when your bodies hungry than your working on FAT and your HGH levels will be primed.

      I would shoot for around 1200-1500 calories per day. After you lose 10 lbs of fat you can then switch to a more moderate fat loss diet where you eat around 1800-2100 calories.

      I like to stick to 3-4 meals per day. With one or two of those meals being protein shakes.

      Also your going to want to go into your workouts on an empty stomach. So if you workout in the morning don’t eat or if you workout later in the day allow yourself 2-3 hours without food before hitting the gym. By doing this you will literally burn 3x more fat.

      Take green tea extract 300mg and 100-200mg of caffeine in the morning and again pre workout. This increases fat burning and gives you good energy.

      Lastly don’t eat any food at-least 3 hours before going to bed. By doing this you will maximize fat burning hormones.

      Let me know if you have any more questions.

  2. Totally agree with the heavier weight and lower reps methodology when it comes to getting shredded…

    I don’t buy into that “higher reps for getting cut” idea – good article.

  3. could you send me a print off of the workout above? i have the workout A and B but not sure what exercises to do for “C” workout. A printout would be awesome what muscles to hit and what lifts to preform that would be awesome! thanks

    1. Yes thats it exactly.
      However you may need to start with 3 days on 1 off at first and then after a couple of weeks of that switch to 6 days on 1 off.

  4. Hey Greg,
    many thanks for your Workout B Video. You present many exercises with good explanations.
    The traps exercise with the barbell and the stretching exercise lying on the back is for me quite difficult to perform, because I`m not so flexible and rather inexperienced, but these are definitively effective and hit many muscle groups.

  5. If i’m 6’0, 178lbs but not that big and have extra fat to get rid of should i stick with visual impact or switch to this? I’m almost on phase 2 of rustys program but not seeing great results.

  6. okay,im 5`9 135 pounds i have okay abs but not the kind im looking for, im looking for “mike the situation” type abs,and the chest and arms to go with that look, do you have any workout suggestions?

    1. If your looking for a workout program to help you build quality muscle to enhance your physique than your best bet is Visual Impact Muscle Building by Rusty Moore. This is the program I use / base all my workouts off of.
      I wouldn’t shoot for the situation style physique though. He isn’t even lean anymore and his body doesn’t look that great. Small shoulders, huge arms and chest… Looks kinda silly.

    1. Thanks Dave!
      Yah I like this method. Especially when following a super restrictive diet like the (shake and salad diet). There is really no need to perform additional strength training. And thats exactly it. The workouts will all be focused on exercises that give the biggest bang for your buck ex: chin-ups, dips, shoulder press, power cleans….

  7. hey i am in phase 2 of visual impact i was wondering is this workouts a good substitute for phase 3 or will its be better to have a higher volume of strength training like rusty gives for phase 3
    thanks

    1. If your looking at lose weight I would use my sliced and shredded workouts. However if your looking at maintaing your weight you can use the phase 3 workouts.

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