3-Day Gym Split for Busy Kenyans Looking to Build Muscle

Q: How does the rest-pause technique work for muscle building?

Rest-pause uses mini-sets with 30-60 second breaks to maximize muscle fiber recruitment and intensity while keeping workouts short.

Q: What's the weekly split for this 3-day program?

Day 1 is Back/Biceps/Traps/Abs, Day 3 is Chest/Shoulders/Triceps, and Day 5 is Legs/Abs, with rest days between each session.

Q: How do I progress with the rep-goal system?

Track total reps per exercise and when you hit the target rep goal, increase weight by 1-2.5kg in your next session.

Desmond Karani

Limited on time? Too busy? Me too! This 3‑day split combines rest‑pause aproach with weight progression to help you build muscles with zero compromises.

Program Overview

Goal: Build muscle
Split: 3 days/week
Level: Beginner & Intermediate
Duration: 8 weeks
Session Length: 30–45 minutes
Equipment: Barbells, dumbbells, EZ bar, machines, bodyweight
Supplements (optional): Creatine, Whey protein, multivitamin, fish oil

Training Principles

Brief Rest Intervals
– Keep rests between mini‑sets to 50-60 seconds (shorter on isolation, slightly longer on big compounds).
High “Per‑Rep” Intensity
– With restricted rest, each rep recruits maximum fibers—so fewer exercises, more sets per exercise.
Focused Volume
– Limit yourself to 2–3 exercises per muscle group, but perform multiple mini‑sets.
Rep‑Goal Progression
– Tally total reps for each exercise. Once you hit a target, bump the weight by 1–2.5 kgs next time.
Mini‑Sets & Macro‑Sets
– A “mini‑set” is one cluster of reps with short rest; group several into a “macro‑set.”
Stop Short of Failure
– End each mini‑set just before your form breaks or you’d miss the next rep.
Consistent Load
– Use the same working weight across all mini‑sets of an exercise.

How to Structure Your Rest‑Pause Clusters

Example: Bench Press – 7 mini‑sets, rest: 30/30/45/45/60/60 secs

Perform set 1, rest 30 s

Set 2, rest 30 s

Sets 3–4, rest 45 s each

Sets 5–6, rest 60 s each

Set 7, then move on

Rep‑Goal System

Track the sum of reps you perform per exercise.
When you hit the programmed rep goal, add 1–2.5 kgs on your next session.
Starting weight tip: choose a load you could do for 10–12 reps unpaused.

Weekly Layout

Day	Bodyparts
Day 1	Back, Biceps, Forearms, Traps & Abs
Day 2	Rest
Day 3	Chest, Shoulders & Triceps
Day 4	Rest
Day 5	Quads, Hamstrings, Calves & Abs
Day 6	Rest
Day 7	Rest

(Optional: convert to a 6‑day rotation by skipping one rest day at the end.)

Here are the three training‑day tables updated with a Substitutions column for each exercise. Feel free to swap in any equivalent movement based on your equipment or preferences.

Day 1: Back, Biceps, Forearms, Traps & Abs

Exercise	Mini‑Sets	Rep‑Goal	Rest Pattern (seconds)	Machine Substitutions
Deadlift (singles, 10 min)	—	15 reps	Rest as needed	Smith machine deadlift; cable deadlift machine
Barbell Row	5	25	30/30/45/45	Seated cable row machine; chest-supported row machine; T-bar row machine
Wide‑Grip Pull‑Up	5	35	30×4	Lat pulldown machine; assisted pull-up machine; cable pulldown machine
Standing DB Curl	4	25	30×3	Cable curl machine; preacher curl machine; arm curl machine
EZ‑Bar Preacher Curl	4	25	30×3	Preacher curl machine; cable preacher curl; arm curl machine
Seated BB Wrist Curl	4	35	30×3	Wrist curl machine; cable wrist curl machine
Barbell Shrug	5	35	30/30/30/30	Shrug machine; cable shrug machine; Smith machine shrug
Your Choice Abs Drill	—	—	—	Cable crunch machine; ab crunch machine; rotary torso machine

Deadlift note: Perform rest‑pause singles for 10 minutes. When you can hit 15 total without breaking form, add weight next session.

Day 3: Chest, Shoulders & Triceps

Exercise	Mini‑Sets	Rep‑Goal	Rest Pattern	Machine Substitutions
Bench Press	5	30	30/30/45/45 s	Chest press machine; Smith machine bench press
Hammer Strength Press	5	30	30×4 s	Chest press machine; incline press machine; pec deck machine
Seated OHP	5	35	30/30/45/45 s	Shoulder press machine; military press machine
DB Lateral Raise	4	30	30×3 s	Lateral raise machine; cable lateral raise machine
Bent‑Over Reverse Fly	4	30	30×3 s	Reverse fly machine; rear delt machine; cable reverse fly machine
Close‑Grip Bench Press	4	25	30×3 s	Tricep press machine; Smith machine close-grip press
Seated DB Tricep Ext.	4	30	30×3 s	Tricep extension machine; cable tricep machine

Day 5: Legs & Abs

Exercise	Mini‑Sets	Rep‑Goal	Rest Pattern	Machine Substitutions
Squat^*	3 + 1	20+20	see note	Leg press machine; hack squat machine; Smith machine squat
Leg Press	5	50	30×4 s	Hack squat machine; Smith machine squat
Leg Extension	5	40	30×4 s	Smith machine squat; hack squat machine
Stiff‑Leg Deadlift	5	30	30/30/45/45 s	Cable deadlift machine; Smith machine deadlift
Leg Curl	5	35	30×4 s	Glute-ham raise machine; Nordic curl machine
Seated Calf Raise	5	35	30×4 s	Standing calf raise machine; leg press calf raise; calf press machine
Your Choice Abs Drill	—	—	—	Cable crunch machine; ab crunch machine; rotary torso machine

Squat note:
1. Three heavy mini‑sets: same working weight, stop just shy of failure. When you hit 20 total reps, add weight next time.
2. One back‑off set of 20 reps at ~40–45% 1RM; progress when it feels manageable.

Tips & Substitutions

Ease In: Try a light week to learn the pacing.
Stay Consistent: Resist adding extra exercises or volume—follow the plan.
Abs: Pick at least one weighted movement (e.g., cable crunches, weighted sit‑ups).
Swaps:
- Bench → Incline or DB press, pec‑dec, dips
- Rows → DB rows, T‑bar, cable seated row
- Pull‑ups → Lat‑pulldown
- Curls → Barbell, cable curl variants
- Squats → Hack squat, front squat, lunges

FAQs

More volume? No—trust the progression, not extra sets.
Program length? Run it as long as you like, but at least 8 weeks to assess its effectiveness.
Rest between exercises? If 30-60 seconds rest overwhelm your cardiovascular, just wait until you feel fully ready.
Cardio? Do it on off days or after lifting; prioritize lifting if mass is the priority. But it is necessary to improve your reps' effectiveness, meaning your lifting is not undermined by you running out of breath.
Fat loss & muscle gain? Diet is key. This plan builds muscle; adjust calories for fat loss.
Eating for growth? Aim for a slight calorie surplus of about 500, ample protein, and nutrient timing around workouts.

Stick to the rest‑pause clusters and rep‑goal jumps, and you’ll build noticeable size in just three focused sessions per week. Train smart, add weight steadily, and watch your physique transform.

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Training Principles

Brief Rest Intervals
– Keep rests between mini‑sets to 50-60 seconds (shorter on isolation, slightly longer on big compounds).
High “Per‑Rep” Intensity
– With restricted rest, each rep recruits maximum fibers—so fewer exercises, more sets per exercise.
Focused Volume
– Limit yourself to 2–3 exercises per muscle group, but perform multiple mini‑sets.
Rep‑Goal Progression
– Tally total reps for each exercise. Once you hit a target, bump the weight by 1–2.5 kgs next time.
Mini‑Sets & Macro‑Sets
– A “mini‑set” is one cluster of reps with short rest; group several into a “macro‑set.”
Stop Short of Failure
– End each mini‑set just before your form breaks or you’d miss the next rep.
Consistent Load
– Use the same working weight across all mini‑sets of an exercise.