The 3-Day Split: Use Cases & Formatting
The 3-Day Training Split is one of the most versatile training formats around. While it is not a driver for elite levels of strength and athleticism, it has numerous applications for a wide range of the training population. In this article, we will analyze when to use it, ways to structure it, and considerations.
The main indications for a 3-day split are 1) time efficiency, 2) managed training interference with multi-modal athletes, 3) moderated volume for beginners, and 4) flexibility for professionals with dynamic schedules. With regards to time efficiency, a 3-day format allows for schedule mobility during the week. If unexpected fires flare up at the business or last minute emergencies strike while you’re on call and you miss your training window, sessions can easily be swapped around during the week. This is especially true if one understands the various ways to format the 3-day split, but more on that later. The 3-day split is also particularly useful for hybrid athletes and those who have physically demanding occupations. With the reduced training frequency, these individuals can recover faster from strength training and manage their total training fatigue across multiple sports/tasks. Finally, beginners will find the 3-day split easier to stick to when building new habits while keeping total systemic stress low. Now, let’s look at some ways to format a 3-day split.
Full Body Waved - This formatting is specifically built around intensity. Day 1 and Day 3 are the higher intensity training days (loads, volume, rest periods, etc.) while Day 2 is the lower intensity day (lighter loads, calisthenics, movement based.) Using the Full Body Waved format allows for more recovery during the training week while still offering frequent training exposures . It is particularly useful for beginners or elderly individuals.
Lower/Upper/Full - I find this format quite interesting because it allows the most flexibility during the week. For instance, you could train Lower on Monday, Upper on Tuesday, and then Thursday, Friday, or Saturday could be your Full Body days. Or you could arrange your training days to be Monday/Wednesday/Friday-Saturday, or Tuesday/Wednesday/Friday-Saturday. You could even run these pairings in reverse - Full Body/Rest Days/Upper/Lower. As you can see, this schedule allows you to train the whole body twice while still getting 3 days of training in. Well why not just do a 2 day split, Michael? Good question. This format allows for a Max Effort/Heavy Day for Upper and Lower while still getting in a third Full Body day that could be geared towards hypertrophy, power, tactical, functional after a full recovery. This split is especially helpful for hybrid athletes. I typically prefer running the Lower day first in the sequence since a heavy lower body day takes longer to recover from than an upper body workout; HOWEVER, be aware that the smaller rotator cuff muscles do fatigue quickly so manage that fatigue going into a full body workout.
Pull/Press/Squat - This one I prefer less, but it carries similar scheduling benefits to the Lower/Upper/Full. When building these programs, Pull trains the hinge pattern along with rows and vertical pulling. I add 1 or 2 lower intensity leg exercises to this day but it primarily a “back” day. Press is straightforward - either emphasize horizontal or vertical press with loading, but include both patterns. Squat is the dedicated “leg” day. I do add some hinge accessories and some rowing/vertical pulling accessories as well, but very little. On either the Pull or Squat day there should be another pressing movement snuck in. I use this format for clients who want to increase their Big Three lifts but travel a lot for work and can only train 3x per week. I choose this format over the Lower/Upper/Full because of the increased frequency on the Deadlift, Bench Press, and Squat.
Full Body Trimodal - Personally, I saw a lot of physique progress on this split. Essentially, it is a giant mash up. Day 1 - 5×5 on the Big 5 (Barbell Squat, Bench, Dead, Row, and Overhead Press.) Day 2 - Hypertrophy spot training (whatever I felt was lagging or overlooked.) Day 3 - Tactical/Strongman/Power focused (olympic lifts, sandbags, odd lifts, sleds/prowlers, metabolic conditioning, the fun stuff.) Total stress load running this program can be high, so I try to use Day 2 as a more moderate hypertrophy day going for quality volume over maxed out intensity.
