The 3-3-3 workout rule is being hailed as the ultimate gym split if you want to build strength and muscle, improve cardiovascular fitness and recover properly. As a trainer, I’m often wary of rigid workout routines, but the beauty of this one? There are no real rules to follow outside of the basic workout structure.
The 3-3-3 weekly schedule involves three days of strength training, three days of cardio, then three days of rest and active recovery like gentle walking, cycling, or swimming. It offers structure, is beginner-friendly and prevents overtraining from a lack of rest and recovery.
Here’s everything you need to get started yourself.
What is the 3-3-3 rule in the gym?
As mentioned, the rule splits different training modalities into three-day segments, allowing you to focus on strength training, cardio and rest while giving your exercise plan diversity and a certain amount of freedom.
Given there’s research to suggest that you only need to work out twice a week to see the benefits, the 3-3-3 workout split offers you enough consistency that you can progressively overload your training plan and still include rest. Plus, it includes opportunities to add cardio — the minimum amount of cardio, according to guidelines, is 150 minutes of moderate-intensity aerobic activity per week — then enjoy restful activities like walking the dog or cycling.
While I don’t believe you need this many sessions to improve your overall health and wellbeing, there’s no set amount of time you need to spend on each session or a workout to follow.
On that basis, you could choose three 20-minute dumbbell workouts if you wanted to, followed by one or two short runs or even interval walks like Japanese Interval Walking. Your remaining movement could be spent getting outdoors and enjoying active recovery.
Does the 3-3-3 method work?
There’s no reason it shouldn’t — your best chance of increasing cardiovascular fitness, lean muscle mass and strength is following a consistent and progressive routine that you can adapt as you get fitter and stronger. The 3-3-3 method plays perfectly into that.
However, I would argue that three strength sessions and three cardio sessions could be too much for beginners, but, as mentioned, you can choose your workouts yourself, starting with short but effective routines and building as you get stronger.
Your three days of rest should sit within the week rather than be added onto the end of six days straight of training, allowing you to combine sessions if you want to, while benefiting from days off for active recovery. You don't need to complete three strength, three cardio and three rest in that order.
How to start 3-3-3 workouts yourself
- Strength days: Strength should focus on strengthening and muscle-building using resistance training. You could split these into three full-body workouts or upper, lower and core.
- Cardio: Your cardio days can mix between intensities like steady-state exercise for endurance or high-intensity anaerobic sessions. Running, spin, or cross training can all be used on cardio days.
- Rest/ recovery: Gentle walks, stretching, Yin yoga, or swims can be included on your rest days, or you could choose to do nothing but recharge.
Regardless of how you choose to split your time, ensure you provide enough flexibility to adapt based on how your body feels, and stop if you experience any adverse effects. Here's an example of a split I made earlier:
- Monday: Strength and cardio such as a 20-minute weighted HIIT class
- Tuesday: Rest
- Wednesday: Cardio such as a 3-5k run
- Thursday: Strength such as a weightlifting routine
- Friday: Rest
- Saturday: Strength and cardio
- Sunday: Rest.
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