3-Day Split Program: Barbell & DB Only

This 3-day, beginner, split strength training program using only free weights, no machines, can effectively target all major muscle groups while allowing for adequate recovery time. The program is divided into push, pull, and leg days for separate workouts.

This 3-day split strength training program focuses on maximizing muscle growth and strength using only barbell and dumbbell exercises. Each day targets different muscle groups, ensuring balanced development and adequate recovery. Make sure you warm-up doing 5-10 minutes of cardio at the start of each session. Make sure you stretch out, work on your mobility or roll out on a foam roller following each training session. Training sessions will take between 45 to 60-minutes depending on the day.

Tips for Success

Rest Days: Ensure you have at least one rest day between each workout day. A typical schedule could be Monday, Wednesday, and Friday, with rest days or light activity (e.g., walking, yoga) on Tuesday, Thursday, and the weekend.

Progressive Overload: Gradually increase the weight or the number of reps over time to continue making progress.
Form and Technique: Focus on maintaining proper form to prevent injuries and maximize the effectiveness of each exercise.

Nutrition: Support your training with a balanced diet rich in protein, healthy fats, and carbohydrates. Stay hydrated and consider a post-workout recovery meal or shake.

Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps)
Day 3: Legs and Core


Stay Strong Together,


MICHAEL WOOD, CSCS