Ripped in 3- The Ultimate 3-Day Split Blueprint

1. INTRODUCTION

Welcome to Ripped in 3 — your complete guide to getting shredded and strong with just three workouts per week. Whether you're a busy professional, a weekend warrior, or simply someone looking for an efficient, effective routine, this blueprint will help you build muscle, burn fat, and feel great.

No fluff. No gimmicks. Just smart, strategic training.

2. WHY THE 3-DAY SPLIT WORKS

Contrary to popular belief, you don’t need to live in the gym to get jacked. A well-structured 3-day split allows you to:

  • Hit each muscle group hard with intensity
  • Recover properly between sessions
  • Balance your workouts with your life

This plan is based on quality over quantity, emphasizing compound movements, smart volume, and progressive overload.

3. TRAINING OVERVIEW

Each week you’ll train:

  • 3x per week (e.g., Mon/Wed/Fri or Tue/Thu/Sat)
  • Each session lasts 45–60 minutes

Split Format:

  • Day 1: Push (Chest, Shoulders, Triceps)
  • Day 2: Pull (Back, Biceps)
  • Day 3: Legs & Core

You’ll focus on compound lifts, supported by isolation work. Core is integrated into the leg day.

4. THE 3-DAY SPLIT PLAN

DAY 1: PUSH

Warm-Up (5–10 min): Light cardio + shoulder mobility

Workout:

  1. Barbell Bench Press – 4x6-8
  2. Seated Dumbbell Shoulder Press – 3x8-10
  3. Incline Dumbbell Press – 3x10-12
  4. Lateral Raises – 3x15-20
  5. Triceps Dips or Pushdowns – 3x10-12

Finisher: 3 sets push-up to failure (optional)

DAY 2: PULL

Warm-Up (5–10 min): Light cardio + band pull-aparts

Workout:

  1. Deadlifts – 4x5
  2. Pull-Ups or Lat Pulldowns – 4x8-10
  3. Barbell or Dumbbell Rows – 3x8-10
  4. Face Pulls – 3x15
  5. Barbell or Dumbbell Curls – 3x10-12

Finisher: 1–2 sets of max-rep chin-ups

DAY 3: LEGS & CORE

Warm-Up (5–10 min): Dynamic leg warm-up + hip mobility

Workout:

  1. Back Squat or Goblet Squat – 4x6-8
  2. Romanian Deadlift – 3x10
  3. Walking Lunges – 3x10 each leg
  4. Leg Press or Step-Ups – 3x12
  5. Hanging Leg Raises – 3x15
  6. Planks – 3x30–60 seconds

Finisher: 5-minute leg circuit (optional)

5. PROGRESSIVE OVERLOAD & TRAINING PRINCIPLES

Progressive Overload = consistently increasing demands on your muscles. Here’s how:

  • Add weight (even 2.5–5 lbs counts)
  • Increase reps within the target range
  • Improve form or reduce rest time

Other Training Rules:

  • Rest 60–90 seconds between sets
  • Stick to the plan for 6–8 weeks
  • Track your workouts using the printable log

6. NUTRITION FOR GETTING RIPPED

Your results depend on your diet. To get ripped, you need to:

  • Eat in a slight calorie deficit
  • Prioritize protein (1g per lb of body weight)
  • Include complex carbs and healthy fats

Sample Cutting Meal Plan (2,000–2,200 cal):

  • Meal 1: 3 eggs + oats + fruit
  • Meal 2: Chicken breast + brown rice + broccoli
  • Meal 3: Greek yogurt + berries + almonds
  • Meal 4: Salmon + sweet potato + spinach

Supplements (Optional):

  • Whey protein
  • Creatine monohydrate
  • Multivitamin
  • Fish oil

7. RECOVERY & LIFESTYLE HABITS

Maximize gains by recovering smart:

  • Sleep: 7–9 hours per night
  • Hydrate: At least 3L water/day
  • De-Stress: Take walks, stretch, meditate
  • Active Recovery: Light cardio, mobility, yoga

Consistency > Perfection. Stay consistent and patient.