Get results faster, by working out less!
Super Trainer Autumn Calabrese proves you can torch fat, increase strength, and build stamina if you cover all the bases in just 3 days a week. Additional recovery days mean you can train harder and see gains faster with this functional strength and cardio training program that puts you on the fast track to fit.
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.
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.
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.
Front Focused, 43 minutes
Heavier weights target your front-facing muscles—especially your chest, biceps, and quads—before ending with a core-carving finisher.
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.
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.
YOU ALSO GET...
A solid plan to make it happen
Workout calendar
Flexibility is key, so choose the days you want to work out and use this calendar to check them off in the order that gets you results.
Equipment needed
A variety of light, medium, and heavy dumbbells will help you stay challenged, but you can use whatever you have at home.
Workout calendar
Flexibility is key, so choose the days you want to work out and use this calendar to check them off in the order that gets you results.
Equipment needed
A variety of light, medium, and heavy dumbbells will help you stay challenged, but you can use whatever you have at home.
THE METHOD
Why 3 Day Split works
Autumn designed this program for anyone who wants to get strong and sculpted but doesn’t have 5–6 days a week to work out. You’ll mix and match intensity day by day so your body responds fast, balancing your push and pull muscles equally. With added focus on mobility and flexibility, this science-backed training builds you up with more recovery time so you don’t break down.
MEET
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.
Get fit anywhere
Download the BODi app on your favorite device and stream your workouts wherever you are.
Sign up for 15% off today & be the first to know about new offers!
By continuing, I agree to the Terms and Conditions and Privacy Policy.
Distributed in Canada by Team Beachbody Canada LP, c/o 400 Continental Blvd., Suite 400, El Segundo, CA 90245. GST/HST account: 81155 3130 RT0001, QST account: 1221754731 TQ0001.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
The information provided on this website (including the Blogs, Community Pages, Program Materials, and all other content) were originally intended for a US audience. Regulations in your country may vary.
The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice or treatment. Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement, especially if you are pregnant, breastfeeding, have any medical condition or are taking any medication.
Apple TV is a registered trademarks of Apple Inc. iOS is a registered trademark of Cisco Technology, Inc. Roku is a registered trademark of Roku, Inc. Fire and all related logos are trademarks of Amazon Technologies, Inc. Android, Chromecast, and Google Play are trademarks of Google LLC.
From Business Insider. © 2021 Insider Inc. All rights reserved. Used under license.
© 2025 BODi. All rights reserved. All third party trademarks are the property of their respective owners.