{"id":93,"date":"2019-01-26T14:51:28","date_gmt":"2019-01-26T13:51:28","guid":{"rendered":"https:\/\/alles-zum-training.de\/?post_type=trainingsplan&#038;p=93"},"modified":"2026-10-17T22:27:26","modified_gmt":"2026-10-17T20:27:26","slug":"3er-split","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/de\/trainingsplan\/3er-split\/","title":{"rendered":"3er Split"},"content":{"rendered":"<p>Beim 3er Split verteilst du die Muskelgruppen, die du trainieren m\u00f6chtest, auf drei unterschiedliche Einheiten. So kannst du dein Training aufteilen und bei Bedarf mehr S\u00e4tze f\u00fcr bestimmte Muskelgruppen einplanen, ohne alles in einer Einheit unterbringen zu m\u00fcssen. Das kann nach einem Ganzk\u00f6rperplan oder einem 2er Split eine Option sein, ist aber kein vorgeschriebener n\u00e4chster Schritt.<\/p>\n<p>Ein 3er Split wird aber auch sehr oft von Fortgeschrittenen genutzt. Der <a href=\"https:\/\/training.fit\/de\/trainingsplan\/push-pull-legs\/\">Push-Pull-Beine-Split<\/a> erfreut sich dabei seit einigen Jahren sehr gro\u00dfer Beliebtheit.<\/p>\n<p>Du kannst die drei Einheiten passend zu deinem Alltag verteilen. Im folgenden Beispiel liegen zwischen den vollst\u00e4ndigen Abfolgen von Tag A, B und C jeweils ein oder zwei Pausentage:<\/p>\n<ul>\n<li>1. Woche\n<ul>\n<li>Montag: Tag-A-\u00dcbungen<\/li>\n<li>Dienstag: Tag-B-\u00dcbungen<\/li>\n<li>Mittwoch: Tag-C-\u00dcbungen<\/li>\n<li>Donnerstag: Pause<\/li>\n<li>Freitag: Pause<\/li>\n<li>Samstag: Tag-A-\u00dcbungen<\/li>\n<li>Sonntag: Tag-B-\u00dcbungen<\/li>\n<\/ul>\n<\/li>\n<li>2. Woche\n<ul>\n<li>Montag: Tag-C-\u00dcbungen<\/li>\n<li>Dienstag: Pause<\/li>\n<li>Mittwoch: Tag-A-\u00dcbungen<\/li>\n<li>Donnerstag: Tag-B-\u00dcbungen<\/li>\n<li>Freitag: Tag-C-\u00dcbungen<\/li>\n<li>Samstag: Pause<\/li>\n<li>Sonntag: Pause<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"3er_Split_Beispielplan\">3er Split Beispielplan<\/span><\/h2>\n<p>Nachfolgend siehst du, wie die Muskelgruppen auf die drei Tage verteilt sind. In den verlinkten \u00dcbungsartikeln findest du Hinweise zur Ausf\u00fchrung und passende Alternativen, mit denen du dein Training variieren kannst.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tag_A\">Tag A<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>\u00dcbung<\/td>\n<td>Hauptmuskelgruppe<\/td>\n<td>S\u00e4tze<\/td>\n<td>Wiederholungen<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/bankdruecken\/\">Bankdr\u00fccken<\/a><\/td>\n<td>Brust<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/fliegende\/\">Fliegende<\/a><\/td>\n<td>Brust<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/dips\/\">Dips<\/a><\/td>\n<td>Brust<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/seitenheben\/\">Seitenheben<\/a><\/td>\n<td>Schulter<\/td>\n<td>2<\/td>\n<td>12 \/ 10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/frontheben\/\">Frontheben<\/a><\/td>\n<td>Schulter<\/td>\n<td>2<\/td>\n<td>12 \/ 10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/sit-ups\/\">Sit-ups<\/a><\/td>\n<td>Bauch<\/td>\n<td>5<\/td>\n<td>20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Tag_B\">Tag B<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>\u00dcbung<\/td>\n<td>Hauptmuskelgruppe<\/td>\n<td>S\u00e4tze<\/td>\n<td>Wiederholungen<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/klimmzuege\/\">Klimmz\u00fcge<\/a><\/td>\n<td>Oberer R\u00fccken<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/rudern-mit-langhantel\/\">Langhantelrudern<\/a><\/td>\n<td>Oberer R\u00fccken<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/kreuzheben\/\">Kreuzheben<\/a><\/td>\n<td>Unterer R\u00fccken<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/trizepsdruecken-am-kabelzug\/\">Trizepsdr\u00fccken<\/a><\/td>\n<td>Trizeps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/kickbacks\/\">Kickbacks<\/a><\/td>\n<td>Trizeps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Tag_C\">Tag C<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>\u00dcbung<\/td>\n<td>Hauptmuskelgruppe<\/td>\n<td>S\u00e4tze<\/td>\n<td>Wiederholungen<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/kniebeugen\/\">Kniebeugen<\/a><\/td>\n<td>Oberschenkel<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/beinstrecken\/\">Beinstrecken<\/a><\/td>\n<td>Oberschenkel<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/wadenheben-mit-langhantel-stehend\/\">Wadenheben<\/a><\/td>\n<td>Unterschenkel<\/td>\n<td>3<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/bizepscurls\/\">Bizepscurls<\/a><\/td>\n<td>Bizeps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/scottcurls-an-der-maschine\/\">Scottcurls<\/a><\/td>\n<td>Bizeps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"featured_media":1303,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"both","training-plans":[21,207,637,944,929,516,674,687,744,973,950,904,886,1026,53,553],"popularity":"","tf_plan_scope":"Aufgef\u00fchrte Beispieleinheiten","tf_plan_notes":"Jede aufgef\u00fchrte Einheit wird einmal gez\u00e4hlt. Das Ergebnis beschreibt diese Beispieleinheiten; Trainingsh\u00e4ufigkeit und Steigerung sind im Artikel erl\u00e4utert.","tf_plan_sessions":[{"session_key":"session-1","session_name":"Tag A","session_exercises":[{"exercise_post":21,"exercise_label":"Bankdr\u00fccken","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 Wiederholungen","is_optional":false},{"exercise_post":207,"exercise_label":"Fliegende","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 Wiederholungen","is_optional":false},{"exercise_post":637,"exercise_label":"Dips","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 Wiederholungen","is_optional":false},{"exercise_post":944,"exercise_label":"Seitenheben","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 \/ 10 Wiederholungen","is_optional":false},{"exercise_post":929,"exercise_label":"Frontheben","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 \/ 10 Wiederholungen","is_optional":false},{"exercise_post":516,"exercise_label":"Sit-ups","fallback_muscle_groups":[],"working_sets":5,"prescription":"20 Wiederholungen","is_optional":false}]},{"session_key":"session-2","session_name":"Tag B","session_exercises":[{"exercise_post":674,"exercise_label":"Klimmz\u00fcge","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 Wiederholungen","is_optional":false},{"exercise_post":687,"exercise_label":"Langhantelrudern","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 Wiederholungen","is_optional":false},{"exercise_post":744,"exercise_label":"Kreuzheben","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 Wiederholungen","is_optional":false},{"exercise_post":973,"exercise_label":"Trizepsdr\u00fccken","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 Wiederholungen","is_optional":false},{"exercise_post":950,"exercise_label":"Kickbacks","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 Wiederholungen","is_optional":false}]},{"session_key":"session-3","session_name":"Tag C","session_exercises":[{"exercise_post":904,"exercise_label":"Kniebeugen","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 Wiederholungen","is_optional":false},{"exercise_post":886,"exercise_label":"Beinstrecken","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 Wiederholungen","is_optional":false},{"exercise_post":1026,"exercise_label":"Wadenheben","fallback_muscle_groups":[],"working_sets":3,"prescription":"15 Wiederholungen","is_optional":false},{"exercise_post":53,"exercise_label":"Bizepscurls","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 Wiederholungen","is_optional":false},{"exercise_post":553,"exercise_label":"Scottcurls","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 Wiederholungen","is_optional":false}]}]},"yoast_head":"<title>3er Split &raquo; Training.fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/de\/trainingsplan\/3er-split\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3er Split\" \/>\n<meta property=\"og:description\" content=\"Beim 3er Split verteilst du die Muskelgruppen, die du trainieren m\u00f6chtest, auf drei unterschiedliche Einheiten. So kannst du dein Training aufteilen und bei Bedarf mehr S\u00e4tze f\u00fcr bestimmte Muskelgruppen einplanen, ohne alles in einer Einheit unterbringen zu m\u00fcssen. Das kann nach einem Ganzk\u00f6rperplan oder einem 2er Split eine Option sein, ist aber kein vorgeschriebener n\u00e4chster Schritt. Ein 3er Split wird aber auch sehr oft von Fortgeschrittenen genutzt. Der Push-Pull-Beine-Split erfreut [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/de\/trainingsplan\/3er-split\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:27:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2021\/11\/3-split.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Gesch\u00e4tzte Lesezeit\" \/>\n\t<meta name=\"twitter:data1\" content=\"2\u00a0Minuten\" \/>","yoast_head_json":{"title":"3er Split &raquo; Training.fit","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/de\/trainingsplan\/3er-split\/","og_locale":"de_DE","og_type":"article","og_title":"3er Split","og_description":"Beim 3er Split verteilst du die Muskelgruppen, die du trainieren m\u00f6chtest, auf drei unterschiedliche Einheiten. So kannst du dein Training aufteilen und bei Bedarf mehr S\u00e4tze f\u00fcr bestimmte Muskelgruppen einplanen, ohne alles in einer Einheit unterbringen zu m\u00fcssen. Das kann nach einem Ganzk\u00f6rperplan oder einem 2er Split eine Option sein, ist aber kein vorgeschriebener n\u00e4chster Schritt. Ein 3er Split wird aber auch sehr oft von Fortgeschrittenen genutzt. Der Push-Pull-Beine-Split erfreut [&hellip;]","og_url":"https:\/\/training.fit\/de\/trainingsplan\/3er-split\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T20:27:26+00:00","og_image":[{"width":1200,"height":800,"url":"https:\/\/training.fit\/wp-content\/uploads\/2021\/11\/3-split.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Gesch\u00e4tzte Lesezeit":"2\u00a0Minuten"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/de\/trainingsplan\/3er-split\/","url":"https:\/\/training.fit\/de\/trainingsplan\/3er-split\/","name":"3er Split &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2019-01-26T13:51:28+00:00","dateModified":"2026-10-17T20:27:26+00:00","inLanguage":"de","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/de\/trainingsplan\/3er-split\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"de"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"de","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/trainingsplan\/93"}],"collection":[{"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/trainingsplan"}],"about":[{"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/types\/trainingsplan"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/553"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/53"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/1026"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/886"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/904"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/950"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/973"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/744"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/687"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/674"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/516"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/929"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/944"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/637"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/207"},{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/uebung\/21"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/media\/1303"}],"wp:attachment":[{"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/media?parent=93"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/de\/wp-json\/wp\/v2\/trainingsplan-target?post=93"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}