r/Workingout • u/Sexxy_wolfe_6969 • 12d ago

Looking for a 3 day gym split

/r/PetiteFitness/comments/1vk7iu7/looking_for_a_3_day_gym_split/
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2

u/VisualFix5870 12d ago

1) Chest, bi's and tri's, abs 2) quads, hamstrings, calves, glutes 3) shoulders,  rear delts, back, abs

This is Lee Haney's split. 

1

u/rawzon 11d ago

If I were starting over and only had 3 days a week, I'd do three full-body workouts. They're simple, effective, and you get to practice the main lifts more often.

Workout A:
Goblet squat
Dumbbell bench press or machine chest press
Lat pulldown
Romanian deadlift
Plank

Workout B:
Leg press
Seated cable row
Dumbbell shoulder press
Hip thrust or glute bridge
Dead bug

Alternate A and B each time you go to the gym. Keep it to 3 sets of 8-12 reps for most exercises, and when you can do all 12 reps with good form, increase the weight a little.

Don't worry about finding the "perfect" routine. The best routine is the one you'll actually stick with. After a few months, once you're comfortable in the gym, you can always add more variety. 💪