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3 Day Beginners Split
Workout Routine
www.JustinKavanaghFitness.com
This is a 3 day split workout routine is ideal for beginners starting out lifting weights. This
workout will work every muscle group which will allow This workout will target every major
muscle which will maximize muscle growth and recovery.
Training Frequency
Your workouts will be divided over the course of a 3 day period.
Workout 1: Chest, Triceps, and Shoulders
Workout 2: Back and Biceps
Workout 3: Legs and Abdominals
Sets Per Exercise: 2 to 3 sets
Rest Between Sets: Up to 60 - 90 seconds.
Beginners 3 Day Bodybuilding Split:
Monday – Workout 1: Chest, Triceps & Shoulders
Tuesday – Rest Day
Wednesday – Workout 2: Back and Biceps
Thursday – Rest Day
Friday – Workout 3: Legs and Abdominals
Saturday – Rest Day
Sunday – Rest Day
On days you are not at the gym you can either rest completely or do a light cardio session, such
as a brisk walk or cycle. It’s entirely up to you.
Important Notes:
Warm up with light cardio for 5-10 minutes.
Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
Take 30-60 seconds rest between each set.
Complete each exercise with good form
If you’re not sure how to perform any of the exercise below,
simply click on the hyperlinks. The links will take you directly
to a visual demonstration of the exercise.
Workout 1
Exercise Chest Sets Reps
Bench Press 90 seconds rest 2 10-12
Incline Bench Press 90 seconds rest 2 10-12
Triceps Pushdown 90 seconds rest 2 8-10
Triceps Rope Extension 90 seconds rest 2 8-10
Seated Dumbbell Shoulder Press 90 seconds rest 2 8-10
Dumbbell Lateral Raise 90 seconds rest 2 8-10
Workout 2
Exercise Back Sets Reps
Deadlifts 90 seconds rest 3 8-10
Wide Grip Lat Pull down 90 seconds rest 3 8-10
Bent-Over Barbell Rows 90 seconds rest 3 8-10
Straight Bar Curls 90 seconds rest 3 8-10
Alternate Dumbbell Curls 90 seconds rest 3 8-10
Dumbbell Hammer Curls 90 seconds rest 3 8-10
Workout 3
Exercise Legs Sets Reps
Squats 60-90 seconds rest 3 8-10
Leg Press 60-90 seconds rest 3 8-10
Bench Step-Ups (w/Dumbbells) 60-90 seconds rest 3 8-10
Standing Calve Raises 60-90 seconds rest 3 8-10
Laying Leg Raise 60-90 seconds
rest 3 8-10
Cable Crunches 60-90 seconds
rest 3 8-10
Russian Twists 60-90 seconds
rest 3 8-10
Exercise Photo Demos
Straight Bar Curls
Dumbbell Hammer Curls
Alternate Dumbbell Curls
Deadlifts
Lat Pulldown
Bent Over Barbell Rows
Cable Crunches
Russian Twists
Laying Leg Raise
Bench Press
Incline Bench Press
Over-head Triceps Rope Extension
Triceps Rope Pushdown
Seated Dumbbell Shoulder Press
Dumbbell Side Lateral Raise
Squats
Leg Press
Dumbbell Bench Step-up
Smith Machine Calve Raise
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