Build Muscle Fast With a 3-Day Split

/ exercise, full-body / By
3-day split

Consistently exercising can be difficult with limited time, especially without training guidance. This program is for busy individuals looking to improve their muscle mass and health. This program is friendly to the novice as most exercises are machine-based.

Goal: Build muscle training 3 times per week with manageable 45-60 minute workouts.

Training Days

Monday – Upper 

Wednesday – Lower

Friday – Full-Body

Rest & Cardio

Tuesday – Rest

Thursday – Rest

Saturday – Cardio

Sunday – Rest

Upper 

Bench Press Machine 

  • Volume: 3-4 sets x 6-12 reps
  • Rest: 60-180 seconds
  • Cues: 
    • Pin your shoulder blades “down and back” and into the bench
    • Drive your legs into the ground
    • Press the weight with wrists stacked over elbows
    • Slowly lower the handles to mid-chest

Pec Deck or Cable Fly

  • Volume: 3 sets x 15-20 reps
  • Rest: 60-90 seconds
  • Cues:
    • Keep chest tall and shoulder blades down and back
    • Pull the handles together keeping a slight elbow bend
    • Slowly control the handles out to the starting position

Cable Row:  

  • Volume: 3 sets x 8-12 reps
  • Rest: 60-180 seconds
  • Cues:
    • Grab the handles with elbows straight
    • Press into the foot rest with the knees slightly bent and an upright posture
    • Drive your elbows behind you
    • Hold your shoulder blades together
    • Slowly straighten your elbows to the starting position

Lat Pulldown 

  • Volume: 2-3 sets x 6-12 reps
  • Rest: 60-180 seconds
  • Cues:
    • Grab the bar wider than shoulder width with your palms facing forward
    • Thigh pad snug; feet planted
    • Drive elbows down to the ground aiming the bar to hit the upper chest
    • Slowly straighten the elbows to the starting position

Curls (Preacher Machine):

  • Volume: 2-3 sets x 10-12 reps
  • Rest: 60-90 seconds
  • Cues:
    • Sit with the axis of the machine running through the elbow
    • Grab the handles with the palms facing forward 
    • Lower to a stretch before curling up
    • Slowly return the weight down by straightening the elbow

Cable Tricep Pushdown

  • Volume: 2-3 sets x 10-12 reps
  • Rest: 60-90 seconds
  • Cues:
    • Stand tall with elbows tucked near sides
    • Keep shoulders down and chest tall
    • Press handle down until elbows are straight
    • Slowly return to the start without elbows drifting forward

Side Plank: 

  • Volume: 2 sets/side x 30-90 sec 
  • Rest: 60-90 seconds
  • Cues:
    • Lie on the floor and place the elbow directly under the shoulder
    • Stack the top leg above the bottom foot or place in front
    • Keep the head up and gaze forward
    • Keep the hips in line with the spine and hold

Lower 

Leg Press

  • Volume: 3 sets x 8-10 reps
  • Rest: 60-180 seconds
  • Cues:
    • Place feet hip-width apart
    • Begin with at least a 90-degree bend at the hips and knees
    • Keep a straight back and tense the upper body with the handles
    • Press the plate away through the mid-foot until the knees are almost straight
    • Slowly lower the plate without allowing the knees to collapse inward

Romanian Deadlift: 

  • Volume: 2-3 sets x 6-10 reps
  • Rest: 90-180 seconds
  • Cues:
    • Start with feet hip-width and grip the bar wider than shoulder width with palms facing down
    • Slightly flex the knees and do not move them again
    • Keep the back straight, vertical shins, and push the butt backwards
    • Keep the bar in contact with the thighs and slowly lower the weight below the knees
    • Return to the starting position by extending the hips

Hip Abduction Machine

  • Volume:  2-3 sets x 12-15 reps
  • Rest: 60-90 seconds
  • Cues:
    • Begin with the knees as close as possible
    • With an upright posture, grip the handles
    • Push outward into the pad and hold for ~1-2 seconds
    • Slowly return the pads inward

Leg extension:

  • Volume: 2-3 sets × 8-12 reps
  • Rest: 60-120 seconds
  • Cues:
    • Adjust the machine so that the axis is aligned with your knee
    • Adjust the roller pad to be above the ankle
    • Grab the handles or seat and fully straighten the knees with a ~1-2 sec pause
    • Slowly control the weight back to the starting position

Calf Raises Standing

  • Volume:  2-3 sets x 15-20
  • Rest: 60-90 seconds
  • Cues:
    • Position shoulders under the weight
    • Grasp the bar with overhand grip
    • Stand with feet hip width apart with knees straight
    • Keep the spine straight and push through the big toe 
    • Slowly lower back to the starting position

Front Plank

  • Volume: 2 sets x 30-90 sec 
  • Rest: 60-90 seconds
  • Cues:
    • Get to hands and knees with feet hip-width apart 
    • Place the elbows directly under the shoulder joint
    • Bring the hips up so that the spine is neutral
    • Brace your core and tilt your pelvis back and hold

Full Body

Goblet Squat

  • Volume: 3 sets x 8-10 reps
  • Rest: 60-180 seconds
  • Cues:
    • Hold the dumbbell close to the chest.
    • Feet hip-width apart, toes slightly out
    • Brace core, keep chest up
    • Sit down between hips with knees tracking over foot
    • Drive into mid-foot to return to starting position

Overhead Press Machine

  • Volume: 2-3 sets x 6-10 reps
  • Rest: 90-180 seconds
  • Cues:
    • Start with handles at chin-height
    • Keep ribs down and core braced
    • Press overhead without shrugging shoulders up
    • Slowly control the weight to the start

Hamstring Curl Seated

  • Volume: 2-3 sets × 8-12 reps
  • Rest: 60-120 seconds
  • Cues:
    • Adjust the machine so that the axis is aligned with your knee
    • Adjust the roller pad to the lower calf
    • Grab the handles or seat and drive the heels backward
    • Slowly control the weight back to the starting position

Low Row

  • Volume: 2-3 sets x 8-12 reps
  • Rest: 60-180 seconds
  • Cues:
    • Grab the handles with elbows straight
    • Press into the foot rest with the knees slightly bent and an upright posture
    • Drive your elbows behind you
    • Hold your shoulder blades together
    • Slowly straighten your elbows to the starting position

Reverse Fly

  • Volume: 2-3 sets x 12-15 reps
  • Rest: 60-120 seconds
  • Cues:
    • Begin with arms reaching forward with a comfortable stretch
    • Keep the chest up, with elbows slightly bent
    • Drive the handles backwards with a 1-2 second pause at the end
    • Slowly return the handles forward with full motion.

Calf Raises Standing

  • Volume:  2-3 sets x 15-20
  • Rest: 60-90 seconds
  • Cues:
    • Position shoulders under the weight
    • Grasp the bar with overhand grip
    • Stand with feet hip width apart with knees straight
    • Keep the spine straight and push through the big toe 
    • Slowly lower back to the starting position

Lateral Raise:

  • Volume: 2-3 sets x 10-15 reps
  • Rest: 60-90 seconds
  • Cues:
    • Stand with feet hip-width apart and upright posture
    • Start with the hands at the front of thighs and palms facing each other 
    • With elbows slightly bent, raise the dumbbells up and out to the sides
    • Control the dumbbells back down to the starting position

Progression

You adapt when the intensity increases over time.

Progression may occur by increasing

  • Weight
  • Repetitions
  • Sets
  • Speed of repetition
  • Range of motion
  • Frequency per week

Sample progression:

  • Pick a rep range, (8-12). When you can hit 12 reps with good form, increase the weight, (2.5-5 lbs for upper body or 5-10 lbs for lower body) and drop the reps back down. Then slowly build back up to the top rep with good form at the new weight

Early on, prioritize proper form with lighter weights before progressing to avoid poor movement patterns and injury.

Key Takeaways:

  • Focus on mastering exercise technique and control through the full range before progressing.
  • Consistency is key, if you miss a workout, don’t fall off completely. Simply continue the program at your next scheduled workout.
    • Optional: If short on time, complete the first 3-4 exercises and call it a day.
  • Consider keeping an exercise log with date, number of repetitions, and weight for each exercise to track progress over time.

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Disclaimer: 

This content is for educational purposes only and does not constitute the practice of health care services, including the giving of medical advice, and no doctor/patient relationship is formed. Using information or materials for any reason is at the user’s own risk. This content is not a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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