5 Common Mistakes with a Full Body 3 Day Workout Split

Starting a fitness journey is an exciting adventure, but it can also feel overwhelming - especially when trying to create the perfect workout plan. A 3-day workout split is an effective strategy for many individuals, combining recovery time with structured training sessions. However, there are typical struggles that often arise. In this post, we will dive into common issues with 3-day workout splits, such as excessive volume, overreliance on isolation exercises, neglecting progressive overload, and frequent routine changes. Understanding these traps can help you maximize your workout results and achieve your fitness goals.

Understanding the 3-Day Workout Split

A 3-day workout split is just a way to split up volume. No matter what type of split you choose, you should be doing the same exercises and number of sets per week. Common ways to do a 3 day workout split are full body EOD, push-pull-legs, upper-lower-full body, or of course...arm day everyday.

I recommend to most people who only have 3 days to workout to run a full body workout split. This maximizes your frequency which studies have shown to be a key factor in muscle growth and especially strength increases. You will notice a much bigger difference in your body and strength by increasing your weighted dip by 30 pounds, compared to increasing your triceps pushdown. Despite the many benefits of this program, there are common mistakes people run into.

Common Mistakes in a 3-Day Workout Split

1. Too Much Volume

Many people believe that doing more exercises in a session will yield better results. However, excessive volume can lead to trainees not being able to recover.. Studies show that optimal training volume is often around 10–20 sets per muscle group per week for most individuals. Nowadays, many people find their minimum effective volume is actually much lower, around 6-10 sets. As seen in Jeff Nippard's recent video, especially when doing a cut it is best practice to lower your volume. Overall, focusing on intensity and really pushing your exercises to failure occasionally is better than piling on the sets.

2. Overemphasis on Isolation Exercises

Isolation exercises like bicep curls and tricep extensions certainly have their benefits, but they should not take up the majority of your training time. Instead, prioritize compound exercises that engage multiple muscle groups. For instance, squats, deadlifts, and bench presses are excellent choices. Research indicates that compound movements can lead to roughly 43% more strength gains than isolation work alone. Ensure your routine includes at least 70% compound movements to enhance overall muscle coordination and functional fitness.

For example, my current priorities are the weighted pull-up, weighted dip, and the front squat. Pick a few exercises you want to spend the majority of your time on and then add some accessories each day.

3. Neglecting Progressive Overload

Progressive overload, the principle of gradually increasing the demands on your muscles, is vital for growth. Yet, many fail to apply this essential concept. For example, if you squat 150 lbs for 3 sets of 10 reps, aim to increase the weight by 5 lbs or add an extra set the following week. Tracking your progress can be powerful; keep a log to record weights, sets, and reps, ensuring you continually challenge yourself.

There's a number of ways to apply progressive overload:

1. Double Progression - hit a certain rep goal across multiple sets before increasing weight

2. Straight progression - increasing weight every 2 weeks for example

3. Tempo Changes

4. Rep Increases

5. Set Increases

All are viable strategies - you just have to ensure you pick some way to progress and challenge your body.

4. Frequently Changing Workouts

Variety can be beneficial, but constantly altering your workout can stall progress. Frequent changes may prevent you from mastering specific techniques or tracking your improvements effectively. Stick to a routine for about 4–6 weeks. This focus will allow your body to adapt and grow stronger, giving you a clear picture of which exercises yield the best results.

5. Ignoring Recovery

Recovery is often neglected when striving for fitness goals. While a 3-day split allows ample recovery time, many rush into the next workout too soon. Incorporate rest days, prioritize quality sleep, and engage in active recovery methods, like yoga or light cardio. A study published in the Journal of Strength and Conditioning Research found that active recovery can improve performance in subsequent workouts by about 10%.

Tips for Maximizing Your 3-Day Workout Split

1. Plan Your Workouts

Planning is key. Outline the exercises, sets, and reps before each session. This preparation helps keep your workouts organized and ensures you effectively target all major muscle groups.

2. Focus on Compound Movements

Prioritizing compound exercises is crucial. Include movements that engage both the upper and lower body to maximize muscle engagement. Aim for variety here; for example, mix barbell squats with push-ups and pull-ups during your sessions.

3. Track Your Progress

A detailed workout log is essential. Jot down the weights you lift, the sets you complete, and achievements you make along the way. Analyzing this data will help identify successful strategies and when to increase your workout intensity.

4. Listen to Your Body

Pay attention to how your body reacts. If you're feeling fatigued or showing signs of overtraining, consider modifying your routine. Finding a balance that allows for sufficient recovery is crucial for long-term success.

5. Stay Consistent

Staying consistent is vital. Maintain your 3-day workout split and avoid drastic changes each week. Over time, this consistency will yield visible results.