MHR Online - 3 Day Split Program

Short on time but still want real results? The MHR Online 3 Day Split Program is a 12 week structured plan designed to maximise strength, muscle growth, and overall fitness while keeping training time efficient.

With just three focused sessions per week, this program uses a classic push, pull, legs split to ensure you hit every major muscle group effectively. Each workout is designed to give you the biggest return on effort, perfect for busy schedules without compromising progress.

Over 12 weeks, you’ll move through phased training blocks to keep results coming:

• Foundation & Technique (Weeks 1-3) - Master key lifts, improve mobility, and set a strong baseline.

• Hypertrophy & Volume (Weeks 4-7) - Build lean muscle with optimal rep ranges and structured accessory work.

• Strength & Power (Weeks 8-11) - Lift heavier, improve barbell speed, and increase overall performance.

• Deload & Recovery (Week 12) - Strategic reset week to reduce fatigue and lock in your gains.

Each session includes:

• Compound lifts for maximum strength and size gains

• Targeted accessory work to improve balance and fix weaknesses

• Optional conditioning finishers to support fitness without draining recovery

• Clear sets, reps, and progression guidelines so there’s zero guesswork

Whether you’re balancing training with a busy lifestyle or simply prefer a less is more approach, this program is built to deliver results in just three well structured workouts per week.

Perfect For

• People wanting efficient, effective training without living in the gym

• Lifters chasing strength and size on limited weekly sessions

• Those looking for a balanced push, pull, legs split without unnecessary fluff

Disclaimer:
This program is coach designed to achieve a specific outcome, but it does not take into account any previous or existing injuries, health conditions, or individual limitations. It is not tailored specifically to your personal circumstances.

MHR Fitness Online accepts no liability for any injury, loss, or damage sustained through the use of this program. By purchasing and following this program, you acknowledge that you participate at your own risk.

If you have an injury, pre existing health condition, or any concerns about starting a new training program, please seek advice from a qualified health professional before beginning.

Always train responsibly, listen to your body, and stop immediately if you experience pain or discomfort.