AIm3 day workout split
The classic split puts chest and triceps on day A, back and biceps on day B, and legs and shoulders on day C.
- 3days a week
- 60min a session
- Some experiencelevel
- Barbell, dumbbells and machinesequipment
The program
A · Chest and triceps
Barbell Bench Press3 × 8-10rest 2 min
Incline Dumbbell Press3 × 10-12rest 1 min 30 s
Pec Deck Fly3 × 12-15rest 1 min
Triceps Pushdown3 × 10-12rest 1 min
Overhead Dumbbell Triceps Extension3 × 10-12rest 1 min
Crunch3 × 12-15rest 1 min
B · Back and biceps
Lat Pulldown3 × 8-10rest 2 min
Seated Cable Row3 × 10-12rest 1 min 30 s
One-Arm Dumbbell Roweach side3 × 10-12rest 1 min 30 s
Seated Leg Curl3 × 10-12rest 1 min
Barbell Curl3 × 10-12rest 1 min
Hammer Curl3 × 10-12rest 1 min
Plank3 × 30-45 srest 1 min
C · Legs and shoulders
Barbell Back Squat3 × 8-10rest 2 min
Leg Press3 × 10-12rest 2 min
Romanian Deadlift3 × 8-10rest 2 min
Seated Dumbbell Shoulder Press3 × 8-10rest 1 min 30 s
Dumbbell Lateral Raise3 × 12-15rest 1 min
Standing Calf Raise3 × 12-15rest 1 min
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Who it is for
Most exercises run 3 sets of 8-12, and each session takes about 60 minutes. Day A also has crunches, day B a leg curl and a plank, and day C calf raises.
- You can train three days a week
- You like a clear focus for each day
- You know the main lifts and want steady work around them
How to lay out the week
Train Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday. The day between lets you come in fresh. If you miss one, do that same day at the next session so you do not drop a muscle group for a whole week.
How to add weight
The bench press, squat, pulldown and Romanian deadlift work in sets of 8-10: once you get 10 in all three sets, add the smallest step and start again at 8. Most other exercises are 10-12 or 12-15, and the same rule applies. On the plank, add 5 seconds when you hold 45 seconds in every set. Leave a rep or two in the tank on the last set of heavy lifts.
If you use Claude or ChatGPT, you can connect it to AIm later: it reads the same log.
What to swap
If the pec deck is busy, use a cable crossover or a dumbbell fly. The one-arm dumbbell row and the seated cable row can stand in for each other, and the lat pulldown for assisted pull-ups. On day C, a goblet squat replaces the back squat if your lower back is tired.
Questions and answers
What is a good 3 day split?
The two most common are this one, chest and triceps, back and biceps, legs and shoulders, and push pull legs. They are close: the main difference is where shoulders go. Choose the one that matches the days you like to train.
Why is the leg curl on back day?
Leg day already has a squat, a leg press and a Romanian deadlift, so the leg curl moves to back day to keep day C under an hour. It also gives your legs some work twice a week.
How many sets per muscle in a 3 day split?
Chest gets 9 sets, back 9, legs 9 plus calves and the curl on day B, and shoulders 6 plus the pressing on chest day. Arms get 6 sets each.
How long should I rest between sets?
Two minutes on the bench press, squat, leg press, pulldown and Romanian deadlift. Ninety seconds on rows, the incline press and the shoulder press, and 60 seconds on the rest.