Three Day Workout Split

A list of pre-configured three day workout splits

Three-day routines are workout plans where there are only three schedules of exercises that target the entire body. This class of splits is typically worked out three days a week. For example, one might work out on Monday, Wednesday, and Friday with single rest days between each workout day and two days off on the weekend.

Weekday
Exercise Day
Monday
Day 1
Tuesday
OFF
Wednesday
Day 2
Thursday
OFF
Friday
Day 3
Saturday
OFF
Sunday
OFF

Typically, these are beginner or intermediate routines.

Gym Log Track comes with three, 3 day routines pre-configured for you to get started.

Beginner Three Day PPL Split

This routine consists of a full body workout split over three days using gym machines.

Day 1 - Upper Push

  • Machine Chest Press
  • Machine Military Press
  • Machine Tricep Extensions
  • Machine Back Extensions

Day 2 - Upper Pull

  • Close Grip Machine Pull Downs
  • Wide Grip Machine Pull Downs
  • Machine Bicep Curls
  • Machine Crunches

Day 3 - Lower

  • Machine Leg Press
  • Pin Machine Leg Extension
  • Pin Machine Hamstring Curls
  • Machine Calf Raises
Beginner Three Day PPL Split Day 1 Upper Push
Beginner Three Day PPL Split Day 2 Upper Pull
Beginner Three Day PPL Split Day 3 Lower

Intermediate Three Day PPL Split

This routine consists of a full body workout split over three days primarily using dumbbells.

Day 1 - Upper Push

  • Flat Bench Dumbbell Chest Press
  • Dumbbell Military Press
  • Bent Over Dumbbell Tricep Kickbacks
  • Machine Back Extensions

Day 2 - Upper Pull

  • Dumbbell Rows
  • Wide Grip Machine Pull Downs
  • Dumbbell Bicep Curls
  • Dumbbell Weighted Sit Ups

Day 3 - Lower

  • Dumbbell Squats
  • Dumbbell Lunges
  • Pin Machine Leg Extension
  • Pin Machine Hamstring Curls
  • Leg Press Machine Calf Raises
Intermediate Three Day PPL Split Day 1 Upper Push
Intermediate Three Day PPL Split Day 2 Upper Pull
Intermediate Three Day PPL Split Day 3 Lower

Advanced Three Day PPL Split

This routine consists of a full body workout split over three days primarily using barbells.

Day 1 - Upper Push

  • Flat Bench Barbell Chest Press
  • Barbell Overhead Press
  • Eyeballs / Skull Crushers
  • Good Mornings

Day 2 - Upper Pull

  • Bent Over Shoulder Grip Barbell Rows
  • Wide Grip Machine Pull Downs
  • Standing Barbell Bicep Curls
  • Barbell Weighted Sit Ups

Day 3 - Lower

  • Barbell Squats
  • Barbell Front Squats
  • Barbell Deadlifts
  • Smith Machine Calf Raises
Advanced Three Day PPL Split Day 1 Upper Push
Advanced Three Day PPL Split Day 2 Upper Pull
Advanced Three Day PPL Split Day 3 Lower

Date Published: Aug 25, 2025
Last Updated: Aug 25, 2025