Do you mind sharing the info on the 3 day split ?
You alternate Workout A & B giving at least a rest day between. Most programs show it being done MWF and using Tuesday & Thursday to focus on abs/calves/cardio and the weekend for rest or cardio.
Workout A
Barbell Bench 3 sets of 8-10 reps
BB Squat 3 sets of 8-10 reps
Pull-ups (or lat pulldowns if not able to do pull ups) 3 sets of 6-10 reps
Hamstring Curls 3 sets 10-15 reps
BB Standing Military Press 3 sets 6-10 reps
Facepulls 2 sets of 10-15 reps
Workout B
Deadlifts (any variation) 3 sets of 6-10 reps
Incline DB press (at least 30 degrees no more than 60 degrees) 3 sets 6-12 reps
Bulgarian Split Squat 3 sets of 6-10 reps
Chest Supported Row 3 sets of 6-12 reps (chest support to prevent lower back engagement)
DB Lateral Raises 3 sets of 6-12 reps
Incline DB kickbacks 3 sets of 10-15 reps (face down on bench at about 30 degrees, upper arm/elbows tight to body and DBs are moved from 90 degree to full extension done slowly and controlled)
High to Low cable crosses 3 sets of 8-10 reps
Giving about 2-3 minutes after each exercise, it's not meant to go super heavy so if you've left a few reps in the tank that's fine. Goal is to get perfect form and control the weight.
Monday - A
Tuesday - Cardio (abs/calves)
Wednesday - B
Thursday - Cardio (abs/calves)
Friday - A
Saturday - Cardio (abs/calves) or Rest
Sunday - Rest
Monday - B
Tuesday - Cardio (abs/calves)
Wednesday - A
Thursday - Cardio (abs/calves)
Friday - B
Repeat