Shaun's 3 Day Muscle Building Split Workout

Shaun's 3 day split workout is a solid routine for those who are looking to pack on some pounds! It features a chest & biceps day as well as a legs & shoulders day.

Workout Summary

Build Muscle
6 weeks
45 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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Workout Description

The goal of this workout is to build muscle. All rep timings are 2-1-2 unless stated in the notes and all rest times are 1 min between sets and 2 mins between exercises. As always, perform a warmup by doing 5-10 mins cardio followed by stretching and some warmup sets on the first exercise.

Work the Abs on a Monday and/or Friday if desired.

Daily Workout Schedule:

Day 1 - Chest and Biceps
Exercise Sets Reps
Incline Smith Machine Press 4 10
Flat Bench Barbell Press 4 10
Chest Dips 3 10
Pec Dec 3 12
Exercise Sets Reps
EZ Bar Curls 3 8-10
Concentration Curls 3 10
Reverse Barbell Curls 3 12
Workout Notes:
Use 3-1-3 timing on Incline Smith Machine Press

Tuesday - Rest Day

Day 2 - Legs and Shoulders
Exercise Sets Reps
Squat 5 10
Leg Press 4 10-12
Stiff Leg Deadlifts 4 8-10
Seated Calf Raise 3 8-10
Standing Calf Raise 3 12-15
Exercise Sets Reps
Dumbbell Shoulder Press 4 8-10
Seated Dumbbell Lateral Raise 3 10
Rear Delt Machine 3 10
Dumbbell Shrugs 4 10-12
Try some deep squats with 3-2 rep timing (use lighter weight) for some variation. Use a drop set on the leg press machine to give the quads a shock. If your gym doesn't have a Rear Delt Machine substitute Reverse Dumbbell Flyes. Use 3-1-3 rep timing on the seated lat raises

Thursday - Rest Day

Day 3 - Back and Triceps
Exercise Sets Reps
Wide Grip Pullups 4 8-12
Lat Pull Downs 4 10
One Arm Dumbbell Row 4 10
T-Bar Rows 4 10
Exercise Sets Reps
Lying Tricep Extension 3 10
Rope Pulldowns 3 12
Reverse Single Arm Extension 3 12
3-1-3 rep timing on Lat pulldown machine

Weekend - Rest

1.3K Comments+ Post Comment

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Posted Mon, 07/16/2018 - 07:18
Corey Chavoor

I have put on 80 pounds in just over a year. I was looking at using this along with cardio to lose fat, gain muscle and avoid loose skin, is this routine suitable for this?

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Posted Mon, 06/25/2018 - 12:26
Michael Preator

Is this in app form of any kind?

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Posted Wed, 06/13/2018 - 03:07

Went from 5x5 to this program to increase volume and muscle gains. Damn it was very though first week, think I might went to heavy since I felt like puking a lot... not used to thia volume hehe.

Question, can I increase weight per set or should one aim at same weight for every set?
Also had struggle to complete 10 reps per set at dips, my arms and chest were dead from all the pushing before. So I did as many as I could per set instead, around 6-8.

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Posted Thu, 05/10/2018 - 10:43

Thanks for creating this awesome program. I've been doing it for the last four weeks and have definitely gained muscle. How important do you think it is to rest in between days? Even though I always train to the fullest, the day after I have enough energy to go again. Is it for example a good idea to do each workout twice a week instead of only once (i.e. 6 days a week instead of 3)? On the one hand I have a feeling that an increase in training frequency by hitting each muscle group twice a week would work well for me, yet on the other hand I'm worried that sacrificing my rest days may not be ideal and instead hinder muscle growth.. I look forward to your reaction! Thank you in any case.

JoshEngland's picture
Posted Thu, 05/10/2018 - 13:43

Hi Lucien,

You might be better off finding a new routine that has more training days. I'd recommend moving to a 4 day workout, then 5 day workout, then 6 day workout if you continue to desire increasing your training frequency,

Hope this helps!

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Posted Tue, 05/01/2018 - 19:32


I've been doing additional excercises from other days, ie, adding in some of Wednesdays routine to Monday, and some of Monday & Wednesdays onto Friday, is this a good idea or is it overtraining? I've gained weight but I'm not seeing much difference in my arms which is where I really really wanted the mass. I was worried I was not doing enough and that I could maybe add in a bit more by mixing it up but I'm worried it's detrimental.

Is it okay to do it like this?

Thanks in advance!

JoshEngland's picture
Posted Wed, 05/02/2018 - 09:39

Hi Peter,

Depends on what you're adding.

Manipulating the workout to better fit your individual goals is completely fine. This workout is simply a template.

It's very difficult to truly overtrain. So long as you feel like you're recovering properly from your workouts, you'll be fine. Listen to your body.

Hope this helps!

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Posted Sat, 04/21/2018 - 21:46

Can I implement deadlifts on back days, as well as some grip exercises on chest/bi days? I wanna use this program as a training black for my powerlifting periodization. Thanks

JoshEngland's picture
Posted Mon, 04/23/2018 - 09:27

Hi Aaron,

Sure that should be fine.

Hope this helps!

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Posted Tue, 03/27/2018 - 22:41
Patrick B Cotter

I'm on the 6th and final week. I was at 192.5lbs, I'm now at 205.5 lbs. I am 46 years old and have worked out off and on my entire life. My question is, I want to keep gaining, should I continue eith this sane program for another 6 weeks, or do you have a follow up program for this one? Thank you so much

JoshEngland's picture
Posted Wed, 03/28/2018 - 09:30

Hi Patrick,

Sure, you can continue with this program if you are still enjoying it and are seeing gains from it.

Hope this helps!

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Posted Sat, 03/24/2018 - 20:38

I'm doing the work-out but doing the Reverse Barbell Curl is an absolute nightmare for me. My wrists keep hurting so I tried an EZ bar, but then I get this strange popping feeling in my right wrist. Is there another excercise I can substitute it for? Thanks.

JoshEngland's picture
Posted Mon, 03/26/2018 - 09:20

Hi Peter,

Sure, go with any curl variation that doesn't cause pain or nix the curls if there isn't a variation that doesn't.

Hope this helps!

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Posted Tue, 01/23/2018 - 12:35

BOUNDY, Janice, et al. Enfermagem Médico-Cirúrgico.

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Posted Mon, 12/04/2017 - 13:47
Cato Jørgensen

Hi, seems like a great workout - I'm looking for a three day split, since I've packed two much in my own two day split and Im exhausted afterwards . like really nothing else gets done that day.
I have question though. What about abs?
Could I squeeze in another day that just has cardio and abs - or is this good enough as is? I'm usually at the gym three times a week, but hopefully this could motivate me to do one more day.

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Posted Sun, 11/19/2017 - 15:57

Is is possible to lose a little weight too with this workout? Or will you only build muscle and gain weight?

JoshEngland's picture
Posted Mon, 11/20/2017 - 09:06

Hi Lewis,

Yes, absolutely! Weight loss is mostly determined by whether or not you're able to maintain a calorie deficit over time. in other words, If you burn more calories than you take in, you lose weight!

Find you calorie needs here:

Then subtract ~250 calories from that number and aim to eat that many calories daily. This should result in weight loss.

Hope this helps!

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Posted Tue, 10/31/2017 - 09:52

i go thrice a week and twice each day(morning and evening with a time gap of 7 hrs) for gym. please suggest me a good routine

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Posted Mon, 10/09/2017 - 15:31

When an exercise states for examlple 5 sets of 10. For each set are you adding weight or is more of a 5x5 thinking of doing one weight for all sets and if completed adding more for the next session?

Thank you!

JoshEngland's picture
Posted Tue, 10/10/2017 - 09:41

Hi Norton,

You can do either or. Both work, just depends whichever you feel more comfortable with.

Hope this helps!

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Posted Mon, 08/28/2017 - 15:45

I suck at wide grip pull-ups, is there a substitute I can do?

JoshEngland's picture
Posted Tue, 08/29/2017 - 13:52

Hi Magoo,

Any exercise that targets the lats ought to do the trick. Check out our database of lat exercises below:

Personally, I'd go with a different pull up variation, however you could certainly sub in an additional lat pulldown variation if you prefer.

Hope this helps!

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Posted Sun, 02/19/2017 - 22:23

Started out strong but when I see any routine using a smith machine for anything other than shrugs I loose my faith in the routine. I see it all the time, people benching or performing squats on a smith and I shake my head. In my opinion, it should be removed from all gyms. It's a liability. Too many blown out shoulders and hurt backs.

Sorry, I had to vent

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Posted Sun, 01/15/2017 - 14:52

What's the reasoning behind pairing biceps with chest, and triceps with back? Can I switch it to back and bi, and chest and tri, or will that defeat the purpose of this program?

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Posted Fri, 04/28/2017 - 05:46

Pairing back with bi's and chest with tri's is ok. A lot of people do this and it's kind of normal.

But what Shaun has done, I think, this is my opinion, is he's separated all the push workouts into 3 different days, with a rest in between. Basically you'll be working kind of working the same muscle group on 2 or 3 days.

For example, if you work chest on day 1, you'll be working a little bit of shoulders and triceps. Day 2 when you work shoulders, you'll work a little on chest and triceps. And with triceps on day 3, you'll work a little chest and shoulders.

Also on day 3 when you work back you'll work a little on the biceps.

Of course this is my guess and I'm not 100% certain if this is the reason he's done this.

Good luck with your workout.

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Posted Thu, 11/17/2016 - 09:23

I have been doing a similar routine, however have been doing triceps same day as chest and biceps same day as back. Should I switch it up to follow as suggested in your routine?

Also, what are your thoughts on doing three days in a row with one rest day then start the cycle again?

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Posted Tue, 10/25/2016 - 05:02
Steven harvey

Is this program suitable for a calorie deficit

JoshEngland's picture
Posted Tue, 10/25/2016 - 10:10


Yes, it is.

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Posted Thu, 10/20/2016 - 01:30

Hey can I do this workout three days in a row cause sometimes I am having trouble doing a three day workout with following the rest period for a week. I always finish this in two days a week but I could never do three a week due to school so can I do this workout three days straight and rest on later and get back at it again?

JoshEngland's picture
Posted Thu, 10/20/2016 - 09:11


You could do that if that's the only way your schedule will permit.

However, I'd recommend trying to find other ways to remain active on the days you're not going to the gym. Taking 4 days completely off and returning for 3 days straight of weightlifting workouts will be tough, especially if you lose any sort of motivation during your 4 days of rest.

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Posted Mon, 02/13/2017 - 13:56
Adam Chalhoub

Thanks mean alot. Also can i take three days of rest instead of 4 cause i got really used to the shortcut to size program and it only had three days of rest which kept me going and my rest days are active days. , Is it okay if i take tuesday,thursday, and saturday off and start back training in sunday?

JoshEngland's picture
Posted Mon, 02/13/2017 - 14:08

Hi Adam,

Sure, I don't see why not!

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Posted Sat, 01/21/2017 - 15:11
Adam Chalhoub

Thanks I used this workout for the rest of semester in college and I followed the rest periods. I did the shortcut to size workout got really good results but its my sixth week it will end soon. Should I use this workout again for my next semester or should I find another plan like this? Is there a plan you can recommend like this?

JoshEngland's picture
Posted Mon, 01/23/2017 - 14:04

Hey Adam!

That's awesome man! Glad to hear you were able to see some good results with the program!

Whether you change the program or not is completely up to you. If you're still seeing positive results and enjoying it, I'd recommend not changing a thing. However, if your results have stalled or you no longer find this program enjoyable, it might be time to look for something new.

We have a lot of great workouts on the website that you can browse through. I've provided a link to our database below as well as another popular 3 day a week workout we have on the website.

Hope this helps!

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Posted Wed, 10/12/2016 - 18:38

Hi there,

Why does this include squats and then leg press? Is it to target the quads? Could you sub leg press for extension?

JoshEngland's picture
Posted Thu, 10/13/2016 - 09:03

Hi David,

Both squats and leg press activate a lot more muscle (quads, hamstrings, glutes, calves, core) by performing them, while leg extension is an isolation movement to target strictly your quads.

The more muscle you can activate within an exercise, the greater the chance you can elicit muscle growth.

You could sub in leg extension, however, for optimal results I would not.

Hope this helps!

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Posted Thu, 10/13/2016 - 09:31

That makes sense, thanks! Do you know why there are 2 instances of calf raises?

Also, do you think it'd be worthwhile to add/swap a lat raise to the back routine?

JoshEngland's picture
Posted Thu, 10/13/2016 - 09:53


Seated and standing calf raises target different muscles within the calf. Seated calf raises work more of the soleus muscle while standing targets the gastrocnemious muscle of the calf.

You could add an additional lat raise to your back day, sure. I'd try to keep it paired with my shoulder work though since it is a shoulder exercise.

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Posted Thu, 10/13/2016 - 10:02

That makes sense, thanks! And I misspoke earlier, would it make sense to add / swap some upright rows***?
You've got a downward motion with the pulldowns, backwards motion with the row, but no upward motion. Not sure if it matters, though.

JoshEngland's picture
Posted Thu, 10/13/2016 - 11:03

The upright row is more of a trap exercise. You could certainly add them into this program, but it's not necessary to do so.

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Posted Sun, 01/17/2016 - 16:21
Adam Vining

This is a great 3 day split. Good work on this.

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Posted Sat, 01/09/2016 - 01:23

Is it alright to switch a day around for preference? Or keep biceps with back/triceps with chest? I can't usually get the hang of training back and triceps together.

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Posted Thu, 10/29/2015 - 19:01
Pete mansfield

Hello what are the rep ranges on this for eg. 12.10.8 or 12.10.10 and how many sets on each exercise please plus what does 3.1.3 timing mean ... thanks

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Posted Sun, 11/08/2015 - 21:02

Each number of "3.1.3" or "3.2" (or whatever timing) are seconds for each phase of the movement. If there are only two numbers, it means instantly reverse the movement with no pause, like squats -- pick the weight off the rack, lower in "3", then without pausing, drive up in "2", and go again. Traps -- quick lifting in "1", hold and pinch for "3", and controlled lowering in "3" (maybe you'll prefer 3.1.3?). I think it is good to add a "1" in the middle of everything, as this is your reminder to use weights you can handle. An example would be dumbbell lateral fly -- you will benefit more and injure less if you perform a controlled lift, pausing at the top before lowering. You will be forced to use lighter weights, but they will require greater effort as the "moment arm" increases as they move away from your body (think of holding a book -- you could hold it all day hanging at your side, but at arms length, like a lateral fly, not that long). You cannot use momentum to "get it up" if you also have to hold the weight stable at the top. The pause also works on bench press, as long as you are not locked out at the elbows. On a squat, you could put a pause at the top "3.2.1", but again, only if you do not lock out. Keep the muscles under tension throughout the set.

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Posted Wed, 07/01/2015 - 21:36

Hey guys. I also care about my traps, out of the 3 days when should I implement them?

MikeWines's picture
Posted Thu, 07/02/2015 - 09:22

There are shrugs on day 2.

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Posted Tue, 06/16/2015 - 14:19

hi how can we print this workout please

MikeWines's picture
Posted Wed, 06/17/2015 - 09:12

The easiest way is to take a screenshot and then print off the picture. You can also pull up the workout on your mobile device or tablet and then you can take it anywhere with you.

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Posted Wed, 08/05/2015 - 19:48

Easy - ctrl+p

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Posted Tue, 05/26/2015 - 13:34
pete mansfield

NEED SOME HELP HERE PLEASE... i like the look of this because i dont have a great deal of time for the gym due to work and kids but i love working out ... what rep range and sets do you use on this workout program please