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. How long should i do this workout for? Looking for a workout that keeps muscle strength but helps to loses that persistant layer of fat round the abs. This looks like the one.

    1. This workout program is very effective for a short, but super dedicated and focused period of time. Anywhere from 3-6 weeks. If your going to do this workout its important that you have all your ducks in a row. By that I mean you really need to have your diet spot on. About 10 calories per pound of body weight and at-least a gram of protein per pound of lean body mass.

    1. A better indication of steady state cardio is % of max heart rate. For steady state cardio you want to work between 65-75% of your max heart rate.

      Max heart rate can be calculated by subtracting your age from 220 if your a male or 226 if your a female.

      If your 20 years old than your max heart rate is 200 (220-20 = 200). Therefore you want to work between 130 and 150 bpm.

  2. hey greg, thx for the info. I too am following rusty’s visual workout. i started in phase two because i’m trying to burn some trouble fat on the lower abs. anyway since i follow rusty i found brad pilon’s book eat stop eat, i think you should check it out and let me know what you think. i think its right up your alley.

  3. Hi,
    These routines look great and I’ll try them out in a month or so. But currently I have a fair amount of muscle, but too much fat.
    I have been doing weights followed by some interval running in the gym 3 or 4 times a week, and getting good results.

    But last week, I switched to doing the Beachbody Insanity dvd workouts to try and drop some fat fast.

    I think I’ll need to do some weights along with it to keep the muscle up also. These look perfect to perform later in the day.

    How does this sound to you ?

    And in general what do you think of Insanity ? Doing my previous workouts I was gaining muscle and my weight was going down pretty steady. But it didn;t change at all during my first Insanity week.

    Thanks

    1. I think insanity is a fine program. You will definitely burn a bunch of calories and get a good workout. However I really comes down to diet. If your diet is there and your creating a calorie deficit you will lose fat and make great results. I like to hit the weights 4x per week as well as a couple interval/sprint sessions. That combined with a strict diet I find produces the best results.

    1. Workout C will be coming soon! I want to be super lean before I film it.

      However I will let you in on the workout now.

      Workout C – Back, Triceps and Abs

        Weighted Chin-ups: 3 x 5

        Weighted Bar Dips: 3 x 5

        Side Plank: 2 x max hold per side

        Hanging Leg Raises: 2 x max reps

        Glute Bridge Hold: 2 minutes

        Intervals: 1 minute hard / 1 minute easy x 12 minutes

        Steady State Cardio: 20 minutes total

    1. Yes! This workout is to perform while you are dieting to maximize fat loss while maintaining your muscle.

      Unless you are naturally lean it is better to cut the fat first and get super lean. This way you get the shrink wrap skin tight effect as you start to build muscle.

      However if you are naturally slim/lean and want to build muscle you are going to want to follow a program with much more volume, higher reps and less intervals.

      I will outline a muscle growth program in the future.

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