3 Day Split

3 Day Split

12
Workouts
30-50
Min/Day
level intermediateIntermediate
Fitness Level

WORKS WELL FOR

  • Strength
  • Muscle Building
  • Cardio
  • Athletic Training
  • Weight Loss

EQUIPMENT NEEDED

  • Dumbbells
3 Day Split workouts
THE WORKOUTS

Just 3 days a week for total-body results

3 Day Split is all about finding the sweet spot of intensity, variety, and volume. In just 30–50 minutes, 3 days a week, for 4 weeks, you’ll hit every major muscle group. All you need is a set of dumbbells and the willingness to work hard.

Build Up, 49 minutes

Focus on your shoulders, arms, chest, and back, plus active cardio recovery intervals, to optimize muscle growth and endurance.

Front Focused, 43 minutes

Heavier weights target your front-facing muscles—especially your chest, biceps, and quads—before ending with a core-carving finisher.

Base Camp, 49 minutes

It’s just 5 moves and 3 rounds to target your glutes, hamstrings, quads, and calves. Get ready for a serious lower-body burn.

Rear View, 45 minutes

Shift your focus to the backside of your body with exercises that spotlight your posterior chain, helping you build strength, power, and stability.

Power Sculpt, 51 minutes

Engage multiple muscles across multiple joints for a total-body resistance workout that revs your metabolism while building strength all over.

High 5’s Cardio, 32 minutes

Put your dumbbells aside for this bodyweight-only cardio session. Two circuits of five moves leave you sweaty and feeling stronger than ever.

Build Up, 49 minutes

Focus on your shoulders, arms, chest, and back, plus active cardio recovery intervals, to optimize muscle growth and endurance.

Front Focused, 43 minutes

Heavier weights target your front-facing muscles—especially your chest, biceps, and quads—before ending with a core-carving finisher.

Base Camp, 49 minutes

It’s just 5 moves and 3 rounds to target your glutes, hamstrings, quads, and calves. Get ready for a serious lower-body burn.

Rear View, 45 minutes

Shift your focus to the backside of your body with exercises that spotlight your posterior chain, helping you build strength, power, and stability.

Power Sculpt, 51 minutes

Engage multiple muscles across multiple joints for a total-body resistance workout that revs your metabolism while building strength all over.

High 5’s Cardio, 32 minutes

Put your dumbbells aside for this bodyweight-only cardio session. Two circuits of five moves leave you sweaty and feeling stronger than ever.

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Autumn Calabrese

Autumn Calabrese

Super Trainer Autumn Calabrese is the creator of 3 Day Split, 4 Weeks for Every Body, 80 Day Obsession, and 21 Day Fix, as well as other breakthrough fitness programs, the nutrition program The 4 Week Gut Protocol, FIXATE, and the Portion Fix eating plan. She’s a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from NASM and AFPA.

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