3 Day Split Compound Workout Routine to Build Strength

If you’re looking to maximize muscle growth and strength without spending every day in the gym, a 3-day split compound workout routine could be your perfect training plan. Compound exercises activate multiple muscle groups, making your workouts more efficient and effective. Whether you’re a beginner or intermediate lifter, this guide will walk you through everything you need to know—from workout structure to weekly planning and tips for optimal results.

What Is a 3 Day Split Compound Workout Routine?

A 3-day split compound workout is a strength training program where you train three times per week, primarily focusing on compound movements like squats, deadlifts, bench press, and pull-ups. These exercises recruit more muscles, burn more calories, and improve overall functional strength compared to isolation moves.

Benefits of a 3-Day Compound Workout Plan

• Time-efficient: Only three sessions per week
• Builds full-body strength: Utilizes large muscle groups
• Boosts testosterone and growth hormone naturally
• Perfect for recovery: Ample rest between sessions
• Adaptable: Suits beginners and intermediate lifters

How the 3 Day Split Compound Workout Routine Works

The most common format for a 3-day split compound workout is to target different areas each session, such as:

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

This allows you to train with intensity while giving each muscle group time to recover.

Weekly Schedule Example

You can choose days based on your availability. Here’s a sample weekly layout:

• Monday: Push Day
• Wednesday: Pull Day
• Friday: Leg Day

Or:

• Tuesday, Thursday, Saturday

Spacing out the sessions prevents overtraining and optimizes recovery.

The 3-Day Compound Split Workout Plan

Below is the full routine with compound exercises as the main focus. Each workout lasts between 45-60 minutes and includes 5–6 exercises.

Day 1: Push Workout – Chest, Shoulders, Triceps

This day targets the pushing muscles of the upper body using compound lifts.

Warm-Up (5–10 minutes)

• Arm circles, light push-ups, and band pull-aparts
• 1–2 warm-up sets of the first compound lift

Push Workout

1. Barbell Bench Press – 4 sets of 5–8 reps
   Focus on building raw strength and chest mass.
2. Overhead Barbell Press – 4 sets of 6–8 reps
   Develops deltoid and tricep strength.
3. Incline Dumbbell Press – 3 sets of 8–10 reps
   Hits the upper chest and front delts.
4. Dips (Weighted if possible) – 3 sets to failure
   Excellent compound tricep builder.
5. Close-Grip Push-Up or Bench Press – 3 sets of 10–12 reps
   Focus on triceps and inner chest.
6. Standing Dumbbell Lateral Raise (Optional Finisher) – 3 sets of 12–15 reps
   Not purely compound, but adds shoulder width.

Cool Down

• Static chest and shoulder stretches
• Deep breathing exercises

Day 2: Pull Workout – Back, Biceps 3 Day Split Compound Workout Routine

Pull day emphasizes the posterior chain, focusing on back thickness and pulling power.

Warm-Up (5–10 minutes)

• Resistance band rows, light dumbbell curls, shoulder dislocates
• Warm-up sets for the first lift

Pull Workout

1. Deadlift (Conventional or Sumo) – 4 sets of 4–6 reps
   A full-body power move focusing on the posterior chain.
2. Pull-Ups (Weighted if advanced) – 4 sets to failure
   Builds width and upper back strength.
3. Barbell Bent-Over Row – 4 sets of 6–8 reps
   Targets lats, traps, and rear delts.
4. Single-Arm Dumbbell Row – 3 sets of 10 reps each side
   Helps balance muscle development.
5. Barbell or EZ Bar Curl – 3 sets of 10–12 reps
   Compound arm builder.
6. Face Pulls or Reverse Flys (Optional) – 3 sets of 15 reps
   Maintains shoulder health and posture.

Cool Down

• Back and arm stretches
• Foam rolling for lats and traps

Day 3: Legs and Core Workout 3 Day Split Compound Workout Routine

Leg day is crucial for total body development, boosting testosterone, and increasing strength.

Warm-Up (5–10 minutes)

• Dynamic leg swings, bodyweight squats, glute bridges
• Warm-up sets for squats

Leg Workout

1. Barbell Back Squat – 4 sets of 5–8 reps
   The king of lower body compound lifts.
2. Romanian Deadlift (Barbell or Dumbbell) – 3–4 sets of 8–10 reps
   Targets glutes, hamstrings, and lower back.
3. Walking Lunges (Dumbbell or Bodyweight) – 3 sets of 20 steps
   Builds unilateral strength and stability.
4. Leg Press or Bulgarian Split Squats – 3 sets of 10–12 reps
   Increases quad and glute hypertrophy.
5. Hanging Leg Raises or Ab Wheel Rollouts – 3 sets of 12–15 reps
   Strengthens core and stabilizers.
6. Plank Holds – 3 rounds of 45–60 seconds
   Improves endurance and core control.

Cool Down

• Hamstring, quad, and glute stretches
• Deep breathing and foam rolling

Key Principles for Success with a 3 Day Split Compound Workout Routine

To get the most out of your 3-day split compound workout plan, follow these principles:

1. Focus on Progressive Overload

Gradually increase the weight, reps, or sets each week. Keeping a training log helps you track your progress and ensures consistent strength development.

2. Maintain Proper Form

Form is everything with compound lifts. Poor technique can lead to injury and inefficient muscle activation. Take the time to learn the movements or work with a coach if needed.

3. Prioritize Recovery

You’re training just three times a week, so make your rest days count. Get quality sleep (7–9 hours), stay hydrated, and eat nutrient-rich foods to fuel your recovery.

4. Nutrition Supports Your Gains

For muscle growth and strength, you need a calorie surplus and sufficient protein intake.

• Aim for 0.7–1g of protein per pound of body weight.
• Include carbs to fuel workouts and fats for hormonal health.

5. Stay Consistent

Consistency is more important than intensity. Stick to the plan for at least 8–12 weeks before making major adjustments.

Variations and Progressions 3 Day Split Compound Workout Routine

As you build strength and experience, consider modifying the program with more volume or advanced lifts.

Advanced Options

• Add Olympic lifts like power cleans or snatches
• Include supersets for time efficiency
• Use chains or bands for variable resistance

Switch Up Your Split Occasionally

After 12 weeks, you might shift to:

• A 4-day upper/lower split
• A push/pull/legs 6-day split
• A full-body training plan for variety

Is the 3-Day Split Compound Workout Right for You?

This plan is ideal for:

• Busy professionals with limited time
• Beginners learning the basics of compound lifts
• Intermediate lifters focusing on strength and hypertrophy
• Anyone who values recovery and simplicity

You don’t need to train six days a week to see gains. With the right intensity and consistency, this minimalist program can lead to impressive transformations.

Sample 4-Week Progression 3 Day Split Compound Workout Routine

Here’s how you could structure your 3-day split compound routine for the first month:

Week 1–2: Base Building

• Moderate weight
• Focus on form
• 3–4 RIR (reps in reserve)

Week 3: Strength Push

• Increase weights slightly
• 1–2 RIR
• Keep rest periods strict (60–90 seconds)

4: Deload

• Reduce volume and intensity
• Allow full recovery

Train Smart, Stay Strong

The 3-day split compound workout routine proves that you don’t need endless hours in the gym to get strong and muscular. By focusing on foundational movements, optimizing recovery, and staying consistent, you can build a powerful, functional physique.

This plan isn’t just for bodybuilders—it’s for anyone who wants a balanced, time-efficient, and strength-based approach to fitness. Stick to the basics, fuel your body right, and results will follow.