A comprehensive guide to 3-day split workouts that provides both valuable information and effective training routines. I'll help you rewrite this in a more concise format while maintaining the key information:

3-Day Split Workout Guide

Best 3-Day Split Options:

1. Push/Pull/Legs

• Push: Chest, shoulders, triceps
• Pull: Back, biceps
• Legs: Quads, hamstrings, calves, core

2. Upper/Lower Split

• Upper body (2x/week)
• Lower body (1x/week)

3. Full Body (3x/week) Each workout targets all major muscle groups with different emphasis

Sample Push/Pull/Legs Routine:

Push Day:

• Bench Press: 4x4-6
• Shoulder Press: 3x6-10
• Tricep Extensions: 3x6-10

Pull Day:

• Deadlifts: 4x4-6
• Pull-ups: 3x6-10
• Bicep Curls: 3x8-12

Leg Day:

• Squats: 4x4-6
• Romanian Deadlifts: 3x6-10
• Calf Raises: 3x6-10

Key Guidelines:

• Rest 48-72 hours between sessions
• Deload every 6 weeks
• Focus on progressive overload
• Keep workouts under 60 minutes
• Maintain proper form

Benefits:

• Optimal recovery time
• Suitable for all experience levels
• Time-efficient
• Lower risk of overtraining
• Flexible scheduling

Diet Considerations:

• Bulking: Caloric surplus (+500 calories)
• Cutting: Caloric deficit (-500 calories)
• Maintaining: Caloric maintenance

This routine is ideal for:

• Natural bodybuilders
• Busy professionals
• Athletes
• Beginners and intermediates
• Anyone focused on sustainable progress

For best results:

• Maintain consistency
• Focus on compound movements
• Prioritize recovery
• Adjust volume based on experience
• Track progress and adjust accordingly

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