How to Create a 3-Day Strength Split That Fits Your Life

You don’t need more hours in the day—you just need a smart plan.

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Hey strong friend—

I see you out there trying to balance it all. Life is full (understatement of the year), and carving out time to train can feel overwhelming.

But here’s the truth: you don’t need to work out every day to see results, feel strong, and move with confidence. In fact, a 3-day strength split can be exactly what your body (and schedule) needs.

This kind of plan gives you structure without stress. It builds strength without burnout. And the best part? You can personalize it to fit your real life, not some imaginary version of it where your laundry magically folds itself.

Let’s break it down so you can walk away today with your own custom 3-day split—one that works with your lifestyle, not against it.

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How to Create a 3-day Strength Split

🧩 Step 1: Choose Your Split Style

Here are two solid, beginner-to-intermediate friendly ways to organize your week:

Option 1: Push / Pull / Legs

• Day 1: Push – Chest, Shoulders, Triceps

• Day 2: Pull – Back, Biceps

• Day 3: Legs – Glutes, Quads, Hamstrings

Option 2: Upper / Lower / Full Body

• Day 1: Upper Body

• Day 2: Lower Body

• Day 3: Full Body

✨ Need help understanding what kinds of exercises go where? Check out this guide on compound vs. accessory movements and how to create a 3-day strength split using them for clarity and confidence in building your plan.

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⏰ Step 2: Choose Your Workout Days

Pick three days that make sense for you. Maybe that’s:

• Monday / Wednesday / Friday

• Tuesday / Thursday / Saturday

• Sunday / Tuesday / Thursday

Spread them out to give your muscles time to recover and grow. You’re not lazy for resting—you’re being strategic. (And we love a smart strategy around here.)

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🧠 Step 3: Structure Your Workouts

Each workout should include:

• 1–2 compound lifts – big, multi-joint movements that build strength fast

• 2–4 accessory moves – the icing on your muscle cake (think tone, balance, and support work)

• Reps & Sets – 3–4 sets of 8–12 reps is a sweet spot for building strength and muscle

Need help choosing exercises? Head back to this breakdown of compound vs. accessory movements—it’s packed with examples and inspo!

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🎯 Ready to Map Out Your 3-Day Split?

Grab your free Fitness Split Planner and sketch out your game plan. Having it written down makes it 100x more likely you’ll stick with it—and girl, you can stick with it.

👉 Download a free split planner here

Want a done-for-you plan with guided workouts, demo videos, and coaching built in?

 Jump into my Own Your Strength - 18 Week Program —perfect for women who want structure, strength, and self-trust.

Own Your Strength - 18 Week Program