3 Day Split Workout to get Shredded and Sliced
Welcome to the most effective 3 day workout split for sculpting a super sliced and shredded physique. The program is focused on doing just enough strength training to maintain muscle and plenty of fat burning cardio. The result will be insane muscle tone!
The program includes 3 workouts which you will rotate through for a total of 4-6 workouts per week. If you aren’t participating in any competitive athletics you can build up to 6 workouts per week. However if your going to train 6 days a week you will have to have at-least 2 light days per week where you go easy. This is crucial to avoid overtraining.
Here is an example of how I would set up a 3 day workout split:
Monday: Workout A (chest, bi’s, abs) + HIIT #1 and Low Intensity Cardio
Tuesday: Workout B (shoulders, traps, abs) + HIIT #2 and Low Intensity Cardio
Wednesday: Workout C (back, triceps, abs) + Low Intensity Cardio
Thursday: Workout A + HIIT #1 and Low Intensity Cardio
Friday: Workout B + HIIT #2 and Low Intensity Cardio
Saturday: Workout C + HIIT #3 and Low Intensity Cardio
Sunday: Rest
Note on the 3 day split workout: If you are going to perform 3, 4 or 5 workouts per week than you will alternate through the workouts the same way only you will have more rest days. However if your working out 3-4x per week than you will perform intervals each day. If your working out 5x per week than you only get 1 low intensity cardio day.
Workout A – Chest, Biceps, Abs:
Incline Dumbbell Bench Press:
warm-up sets: 2 x 6 reps
work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)
Incline Dumbbell Curls:
warm-up sets: 1 x 6 reps
work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)
Plank or Stability Ball Plank:
5 minutes total. Take short rest periods every mintue
ex: 40 seconds plank, 20 seconds rest, continue for 5 minutes. If this is easy you can perform 50 seconds plank and 10 seconds rest.
Swinging Side to Side Bent Knee Ups:
2 x max reps (burn out sets)
Hip Extension Hold
2-5 minutes
High Intensity Interval Workout #1:
Set treadmill to 3 degree incline
1 minute sprint / 2 minute walk x 4 = 12 minutes
Steady State Cardio:
Perform 20 minutes of steady state cardio on a treadmill or elliptical.
Workout B – Shoulders, Traps, Abs
Seated DB Shoulder Press:
warm-up sets: 2 x 6 reps
work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)
Power Cleans or Deadlifts:
warm-up sets: 2 x 6 reps
work sets: 3 x 3-5 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)
Ab Wheel Rollouts:
work sets: 2 x max reps
Hanging Leg Raises (straight or bent legs):
2 x max reps
Hip Extension Hold
2-5 minutes
High Intensity Interval Workout #2:
Set treadmill to 3 degree incline
30 second sprint / 90 second recover x 6 = 12 minutes
Low Intensity Cardio:
Perform 20 minutes of low intensity cardio (walking) on a treadmill or elliptical.
Workout C – Back, Triceps, Abs
Weighted Pull ups:
warm up: 2 x 6 reps
work sets: 3 x 4-6 reps
Weighted Bar Dips:
warm up: 2 x 6 reps
work sets: 3 x 4-6
Renegade Rows
3 x 6 reps per side
Dip Leg Raises + leg spread
3 x 8-15 reps
Hip Extension Hold
2-5 minutes
HIIT #3 – Stationary Bike Intervals
30 seconds hard / 30 seconds easy: 15 total intervals = 15 minutes
Steady State Cardio
15 minute walk on treadmill – 3.5-4mph with 3 degree incline
FAQ
What’s the difference between a 3 day workout split for strength and a 3 day workout split for cutting? There is no difference within the workout split itself… the difference comes in with the nutrition side of things. If you’re looking to build strength, you must eat at a calorie surplus. If you’re looking to cut down and lose fat, you must eat at a calorie deficit. It’s the law of thermodynamics!
How come there’s no leg training? Trust me you will get plenty of leg work from the intervals. If you are worried about losing muscle in your legs you can add dead lifts or squats to Workout C (Shoulders and Traps).
Why are there only 2 exercises per workout? The goal of this 3 day workout split is to maintain muscle and get super shredded. Therefore I included just enough strength training to hold onto your muscle. It only takes 1/3 to 1/2 of your normal training volume to maintain. I filled up all of the extra free space with the most effective workouts for melting fat. This will get you to the goal the fastest.
6 Workouts in a Row? Don’t worry. You will be fine. Since the volume is very low and since you will be stopping 1-2 reps before failure you should have no problem lifting weights 6 days in a row. The first week you may get a little bit sore but after that you should be fine.
