Best 3 Day Workout Plan For Strength – Whether you’re a beginner or a pro, this 3-day PPL split can work for you if you train three times a week. In this article, I will share some 3-day leg pushups (with PDF) to build strength and mass.
The second “3 day PPL mode” is for intermediates and pros who have worked for a year or two, but not achieved results.
Best 3 Day Workout Plan For Strength
I have already created a variety of workouts for all fitness levels and goals, but this section of leg pushups is specifically for those who train 3 days a week.
The Best Weekly Workout Plan: Here’s How Often To Strength Train, Do Cardio, And Rest
Please read the QnA section below as I hope the information can help you on your fitness journey.
Push Pull Legs (PPL) is a split workout program where you prepare push ups on day one; weight training on the second day or the next training day; and leg exercises on day 3.
When you push a weight up or down during an exercise, it’s a “pushing exercise.” A “pull-up” is when you pull or bend the weight towards you.
The bench press, overhead press, triceps pushdown, and push-up are some examples of pushups. Pullups, deadlifts, pulldowns, and seated rowing are some examples of pulling exercises.
Free 4 Week Workout Plan For Women (full Body)
Usually, the chest, shoulders and triceps are the main muscles that are built during push-ups; back, biceps and wrists are activated during stretching exercises.
In a comparative study published on the National Institutes of Health (NIH) website, split training increased muscle growth more than whole-body training in recreational and resistance-trained men.
The most obvious reason is that the PPL split allows you to train multiple body parts at once instead of training just one muscle or the entire body.
Compound exercises allow you to build more than one muscle at a time, while isolation exercises work one specific muscle at a time.
The Ultimate Boxing Workout Plan To Get Lean And Fit
The main goal of this 3-day split leg push-up workout plan is to build muscle, strength, and mass. However, you can also do this program to maintain your already developed muscles.
12-16 weeks! Muscle development takes time. Therefore, you should work for at least three to four consecutive months to see visible changes.
60-90 minutes! Sixty minutes is the optimal amount of time to exercise a day to build muscle. However, you can stretch up to ninety minutes after a workout.
Allowing working muscles to rest for more than a few minutes between sets allows you to perform subsequent sets effectively.
Full Body Workout Routine For Beginners: 2, 3 & 4 Day Split
If you want to know what the research says about interval between sets, you can check out this research.
Warming up helps you perform better during strength training. Warm-up exercises increase heart rate and blood flow, which aids in efficient oxygen delivery.
You can run on a treadmill, ride a stationary bike, or jump rope for three to five minutes to warm up your body.
Well, let’s take a quick look at a 3-day split leg workout routine; If you want, you can download the PDF.
Strength Training Exercises For A Great Full Body Workout
The aforementioned 3-day PPL was split into the first week. But in the second, third and fourth week you can replace some exercises with other exercises.
A quick overview of the exercises you can add or replace in the following weeks of your training program.
That’s 3 push/pull legs assigned for the first week. After that, you can include, exclude or replace some exercises depending on your fitness level in the coming weeks.
If you specifically authorize yourself, you can check out some valuable resources. – 25 best abs exercises you can do at the gym.
Full Body Workouts: Four Routines To Build All Your Major Muscles
It usually takes three months to see noticeable results. Therefore, you will have to be patient, lift weights and eat the right foods.
Dong high-load and low-load training to failure can significantly strengthen muscles in well-trained youth.
However, training with heavier weights will produce better results in increasing strength and gains, suggests a study published in the Journal of Strength and Conditioning Research.
So, if you want to bulk up, you should lift as heavy (weights) as possible while maintaining proper form throughout your workouts.
Day Workout Routine For Women To Get Strong And Toned
Making progress in your training regimen is up to you. If you feel you can exercise four to five days a week, you should.
I have already created several training programs. When you increase the number of training days, you can take one.
When it suits you best. But every time you exercise, make sure you feel energized, motivated, and stronger.
As I said before, you have to lift more weights to gain muscle mass. And you can lift heavy loads only when you eat a few hours before training.
Fat Loss Gym Workout Plan For Women
The National Institutes of Health (NIH) database has an excellent article on nutritional recommendations that you can view.
Here I am sharing the recommended amount of proteins, carbohydrates and fats that you can consume just to build muscle.
Protein – 1.6-2.2 g/kg/day. You can take it with a variety of meals throughout the day, including pre- and post-workout meals.
I hope you enjoyed this post. You can download the PDF and share this 3 day split leg push up with other gym friends.
Best Bodybuilding Programs & Workout Spreadsheets (2023)
I am a certified personal trainer, fitness blogger and nature lover. I learn more and more about exercise science and human anatomy so I can provide the best information possible. I share scientific, practical, and logical information that can help you achieve your desired fitness goals.
Health Disclaimer: Our content is for informational purposes only and should not be a substitute for personal health or medical advice. You should consult a physician or fitness professional before starting any nutrition, diet, exercise, or fitness program. 3 Day Women Full Body Gym Workout Plan is specifically designed for women to tone muscle and lose fat. When performing this workout plan, you should be performing 10-12 reps of each exercise with proper form.
This is an 8-week workout plan designed to strengthen your entire body and tone your body. As you continue this routine, you will increase the amount of weight performed for each exercise.
Diet is the key to this workout plan, it’s important to eat clean foods and stay away from heavy carbohydrates that sit in your stomach.
Top 5 Strength Training Programs (with Spreadsheets)
It’s also very important to have one carb-up day during the week to confuse the body and thus stimulate fat loss. Drink plenty of water while exercising, as drinking water helps maintain your metabolism and hydrates your muscles.
You can add to some warm-up sets. Your body needs to recover between each set and exercise. If you rest less, you will not be able to do the next exercise correctly. We will then rest 60-150 seconds between each set.
By doing cardio at the beginning of your routine and early in the morning, your body will use stored fat for fuel rather than the carbohydrates or food you eat throughout the day.
If you have any concerns or queries regarding this 3 Days Complete Gym Workout Regimen For Women For Beginners, comment below, we are here to help. In fact, if you look at the differences between most men’s and women’s workout programs, you’ll see that they’re not due to physiological differences between the sexes, but to men’s preference for women. (There are some minor exceptions, which you’ll learn about in this article).
The Monthly Workout Plan For Overhauling Your Fitness Routine
For example, if you want to build muscle, you have to work your muscles harder over time by forcing them to lift heavier and heavier weights, and this is as true for women as it is for men.
The reason why men and women usually follow different workout splits is that most women want bigger hips and more defined legs, while most men want bigger arms, shoulders and abs.
So the best workout breakdown for (most) women is really to train the same way as guys, focusing on a different set of muscles.
The reason it’s called split training is because it breaks up workouts to train different muscle groups or exercises on different days of the week.
How To Program A 4 Day Workout Split For Gaining Muscle Mass
In other words, a workout split is a workout schedule where you do the same exercises on the same days, in the same order, every week.
For example, an upper/lower split involves dividing your workouts into upper and lower body workouts and alternating between these workouts throughout the week. So one half of your body rests and the other half trains.
In other cases, the training sections are organized according to the exercises you will train during the week. For example, many powerlifting workouts have a squat day, a bench press day, and a deadlift day (and often another day or two for isolation exercises).
Once you know which training program to follow, you can choose which exercises you want to do and on which days. Once you know what you’re going to do for your lower body workout on Tuesday,
Week Workout Plan
Leg day workout for strength, best workout plan for mass and strength, 4 day workout for strength, strength workout plan for women, workout plan for strength, best workout for strength, 6 day a week workout plan for strength, best leg day workout for strength, best workout plan for strength and size, best workout plan for strength, strength workout plan for beginners, 3 day workout for strength