3 Day Split

3 Day Split

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Only have a few days each week to commit to the gym? Get the most out of your lifting with a 3 day split! Here, you’ll find simple (but not easy) workouts, with specifically combined muscle groups. This way you can get the most bang for your buck, spending fewer days in the gym. 🚨 Pick and choose any of these workout combinations to make up your week of lifting- but don’t skip leg day. 😉 For example: Day 1- Back & Bi’s Day 2- Leg Day Day 3- Shoulders & Abs OR Day 1- Push Day Day 2- Leg Day Day 3- Pull Day You can even add a 4th day if you prefer because you can work the same muscle group 2 times a week. The grass grows where you water it, so choose what areas you want to focus on most. Remember to put INTENSITY into your lifting and focus on QUALITY over QUANTITY. Equipment needed in this section: • Gym availability This section is updated on demand.

Weight Lifting, Lower Body, Upper Body
Level:
All Levels
Weight Lifting, Lower Body, Upper Body
Level:
All Levels

Workouts

Leg Day option #1
Leg Day option #1
4.9
17
Leg Day option #2
Leg Day option #2
4.8
12
Leg Day option #3
Leg Day option #3
4.9
9
Leg Day option #4
Leg Day option #4
5.0
4
Shoulders & Abs
Shoulders & Abs
5.0
7
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess

Testimonials

I’ve always had a love for fitness and the way it makes me feel. During my child bearing years, I would go on runs around my neighborhood and do Beach Body home videos. In my 30’s, after giving birth to my 6th and final baby, I decided to get a gym membership. I started out doing what I knew: lots of cardio and HIIT workouts. Watching weightlifters in the gym intimidated, but also intrigued me to learn more about weightlifting. It was messy and I made lots of mistakes along the way as I learned, but I continued to push myself and lift heavy. It was then, my body started to transform! I felt capable and got stronger. This fueled my fire and I truly fell in love with weightlifting. I’m here to tell you that you’re never too old and it’s never too late to learn new things and rewrite your story! I’m excited for YOUR story and can’t wait to lift heavy with you! Now let’s do this!
Amy Williams
I’ve always had a love for fitness and the way it makes me feel. During my child bearing years, I would go on runs around my neighborhood and do Beach Body home videos. In my 30’s, after giving birth to my 6th and final baby, I decided to get a gym membership. I started out doing what I knew: lots of cardio and HIIT workouts. Watching weightlifters in the gym intimidated, but also intrigued me to learn more about weightlifting. It was messy and I made lots of mistakes along the way as I learned, but I continued to push myself and lift heavy. It was then, my body started to transform! I felt capable and got stronger. This fueled my fire and I truly fell in love with weightlifting. I’m here to tell you that you’re never too old and it’s never too late to learn new things and rewrite your story! I’m excited for YOUR story and can’t wait to lift heavy with you! Now let’s do this!
Amy Williams

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
avatar

About Amy Williams

Strength Trainer

Hi! I’m a 38 year old mom of six! I fell in love with weightlifting after I had my last baby and went through my own weight-loss transformation. I now want to help you put yourself first, develop confidence & consistency through weightlifting, and discover your strength!

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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