3 Day Split

3 Day Split

12
Workouts
30-50
Min/Day
level intermediateIntermediate
Fitness Level

WORKS WELL FOR

  • Strength
  • Muscle Building
  • Cardio
  • Athletic Training
  • Weight Loss

EQUIPMENT NEEDED

  • Dumbbells
3 Day Split workouts
THE WORKOUTS

Just 3 days a week for total-body results

3 Day Split is all about finding the sweet spot of intensity, variety, and volume. In just 30–50 minutes, 3 days a week, for 4 weeks, you’ll hit every major muscle group. All you need is a set of dumbbells and the willingness to work hard.

Build Up, 49 minutes

Focus on your shoulders, arms, chest, and back, plus active cardio recovery intervals, to optimize muscle growth and endurance.

Front Focused, 43 minutes

Heavier weights target your front-facing muscles—especially your chest, biceps, and quads—before ending with a core-carving finisher.

Base Camp, 49 minutes

It’s just 5 moves and 3 rounds to target your glutes, hamstrings, quads, and calves. Get ready for a serious lower-body burn.

Rear View, 45 minutes

Shift your focus to the backside of your body with exercises that spotlight your posterior chain, helping you build strength, power, and stability.

Power Sculpt, 51 minutes

Engage multiple muscles across multiple joints for a total-body resistance workout that revs your metabolism while building strength all over.

High 5’s Cardio, 32 minutes

Put your dumbbells aside for this bodyweight-only cardio session. Two circuits of five moves leave you sweaty and feeling stronger than ever.

Build Up, 49 minutes

Focus on your shoulders, arms, chest, and back, plus active cardio recovery intervals, to optimize muscle growth and endurance.

Front Focused, 43 minutes

Heavier weights target your front-facing muscles—especially your chest, biceps, and quads—before ending with a core-carving finisher.

Base Camp, 49 minutes

It’s just 5 moves and 3 rounds to target your glutes, hamstrings, quads, and calves. Get ready for a serious lower-body burn.

Rear View, 45 minutes

Shift your focus to the backside of your body with exercises that spotlight your posterior chain, helping you build strength, power, and stability.

Power Sculpt, 51 minutes

Engage multiple muscles across multiple joints for a total-body resistance workout that revs your metabolism while building strength all over.

High 5’s Cardio, 32 minutes

Put your dumbbells aside for this bodyweight-only cardio session. Two circuits of five moves leave you sweaty and feeling stronger than ever.

Choose your plan

3 Day Split

$19.95 /One-time Purchase*

YOU GET:

  • Buy and download it on the BODi mobile app
  • Perpetual license to access purchased content
  • No subscription needed

*One-time Purchase, perpetual license to access purchased content.

The BODi Subscription
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Complete Access
$19.00 /Monthly*

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  • 7-day FREE trial, then COMPLETE BODi access for $19/month*
  • 140+ fitness programs ranging in duration, level, and workout type
  • Access to the BODi Community to connect with other BODi members
  • Healthy meal plans with over 1,000 recipes
  • Step-by-step guidance from world-class trainers
  • No hidden fees, no commitments, easily cancel any time

*After 7-day FREE trial. Renews at $19 every month.
31 Days money back guarantee Our plans are backed by a 31 day money back guarantee, less shipping & handling. Excludes subscriptions initiated by free trial, additional terms and conditions apply.
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Autumn Calabrese

Autumn Calabrese

Super Trainer Autumn Calabrese is the creator of 3 Day Split, 4 Weeks for Every Body, 80 Day Obsession, and 21 Day Fix, as well as other breakthrough fitness programs, the nutrition program The 4 Week Gut Protocol, FIXATE, and the Portion Fix eating plan. She’s a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from NASM and AFPA.

Common questions

Why should I purchase this program and how do I access it once I buy?

Everyone has their favorite programs, trainers, and formats - and we want you to be able to access those and dive into your Health Esteem routine, no matter what! We’re now offering individual programs to purchase, without requiring a BODi Subscription - so you can buy and stream the program and start building your personal BODi library, and always have access to the programs that you love. You will still stream on BODi, so need an active account, but a paid subscription is not required. There will be a “Digital Purchases” rail on the Programs page, so you can easily access any and all programs that you buy.

If I purchase a BODi Subscription instead, do I still have access to this program?

Yes, you do still have access to this program, as part of your subscription - PLUS access to 140+ fitness programs, healthy eating plans, and thousands of workouts led by Super Trainers and experts in their categories. BODi is here to support your path towards a healthier and happier YOU. Progress on your own terms, at your own pace, and with no self-judgment or comparison whatsoever. Whether it's cardio, weight lifting, cycling, yoga or Pilates, you'll be able to find a workout that meets your fitness level, your schedule, and your genre of choice. If you gain access to programs through the subscription, you would only lose that access if you cancel. But you’ll want to stick around to try more and more programs and workouts from your favorite trainers.

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If you’re experiencing any technical issues or need help troubleshooting, visit BODi Support.

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If you have any questions or want to learn more about BODi, visit BODi Support.

Can I use my HSA/FSA dollars to pay for BODi products & supplements?

Yes, if you qualify! We’re making it easier for our BODi community to achieve their health and fitness goals and get results that last. We’ve partnered with Dr. B and Truemed, providers that make it easy for customers to find out if they qualify for HSA/FSA spending on fitness and nutrition products. 

Get reimbursed for your BODi digital fitness purchases with Dr. B. Here’s how it works:

  • Visit Dr. B and take a 2-minute online questionnaire, with a one-time $15 online consultation. No video call necessary!
  • If you qualify, receive your Letter of Medical Necessity (LMN), valid for 12 months, via email within a few hours. 
  • Submit the letter and your new BODi receipts to your HSA/FSA administrator. 
  • Get reimbursed for your BODi Subscriptions and Digital Purchases (which can save you 20–40%!). 
  • Reimbursement applies to all purchases made after receipt of the LMN (even on the same day!).

Get reimbursed for BODi supplements with Truemed. Here’s how it works:

  • Visit Truemed and take a 2-minute online questionnaire, with a one-time $15 online consultation fee. No video call necessary!
  • Submit the letter and your new BODi receipts to your HSA/FSA administrator. 
  • Get reimbursed for your supplements, including Shakeology, Recover, Energize, and more (which can save you 20–40%!). 
  • Reimbursement applies to all purchases made after receipt of the LMN (even on the same day!). 

Visit BODi Support to learn more about Dr. B and Truemed.

Have more questions?

Please see our Digital Purchases FAQ for more information.