3 Day Split for Advanced Trainer

[JuicedAthletics]

I am just finishing a cycle which I did some 5x5 and then some volume training. I am going into a bridge right now and I am wondering if this split would be beneficial. Stats 6'1 215lbs under 10% BF. Training for 8-9 years.

Im kinda sick of going to the gym 4-5 times a week so I thought this would get me going again...

MONDAY
Flat Press 3x
Incline 2x
Dips 1-2x
Military Press 3x
Upright Rows or Side Laterals 2x
Skulls 3x

WED
Rack Pulls 3x
Bent Rows 3x
Pull Ups 3x
Shurgs 2x
Bicep Curls 3x
Weighted Abs 3x

FRIDAY
Leg Ext 3x
Squats 3x
Front Squats 3x
Calves 3x


Is this ENOUGH?? I have never trained like this before. I have always used more volume....

 

[vin01]

I don't have as much experience as you do, but..

I would say try to work each bodypart more then 1x a week. Especially for a more experienced lifter, I would think. I have ~6 years under my belt, the first 4 using splits where I lifted each bp 1x a week, lifting 6 days a week.

Now I do each bodypart 2-3/week only lifting 3 days a week. Much better gains, both size and strengthwise.

I see you did the 5x5 and some high volume training, I am sure you are looking for alternatives to that. I would still stick with a HST or some kidn of full body type workout 3x a week, over lifting each mucles once a week, IMO. good luck.

 

[anotherbutters]

After training for 8-9 years, shouldn't you be the one telling us what works best for you?

 

[caligirl]

I am just finishing a cycle which I did some 5x5 and then some volume training. I am going into a bridge right now and I am wondering if this split would be beneficial. Stats 6'1 215lbs under 10% BF. Training for 8-9 years.

Im kinda sick of going to the gym 4-5 times a week so I thought this would get me going again...

MONDAY
Flat Press 3x
Incline 2x
Dips 1-2x
Military Press 3x
Upright Rows or Side Laterals 2x
Skulls 3x

WED
Rack Pulls 3x
Bent Rows 3x
Pull Ups 3x
Shurgs 2x
Bicep Curls 3x
Weighted Abs 3x

FRIDAY
Leg Ext 3x
Squats 3x
Front Squats 3x
Calves 3x


Is this ENOUGH?? I have never trained like this before. I have always used more volume....

Sometimes you need a break. If your sick of being at the gym so often then this program is better than not going at all. You will be fine for a few weeks of this anyone would. (I don't know what you goals are), but imo, the break (if your burnt out) will probably do you some good, mentally & physically.

 

[anotherbutters]

I hate to tell you after making your first post, but you might want to reconsider your username when I point out that caligirl is only a bit of white space away from callgirl. I also want to point out that callgirl isn't the first thing that pops into my mind when I've had a drink

 

[caligirl]

I hate to tell you after making your first post, but you might want to reconsider your username when I point out that caligirl is only a bit of white space away from callgirl. I also want to point out that callgirl isn't the first thing that pops into my mind when I've had a drink

what else would I expect from a guy who uses the name anotherbutters...

 

[anotherbutters]

Touche! I lost that one

 

[JuicedAthletics]

Sorry to inturrupt your discussion but caligirl is prolly right. I just need a break from the gym.. Sometimes you need someone else to tell you before it sinks into your own head. I have been training for bodybuilding for 8-9 years always using volume and currently the 5x5 program. Before that I played football in college and used a MWF split with power movements.. I know what works for me but everyone needs a change once in a while.. I got the workout from Iron Addict. I just posted to see if anyone here uses it.. I guess I will stick to the Anabolic section from now on..

 

[anotherbutters]

Ok, sorry. As a better reply to your question, how come you want to reduce frequency to hit each muscle group only once per week? If you've followed the 5x5, you'll already know that you can squat 3 times a week and bench and row twice a week. What's the programming behind your proposed workout? Are you going to just try and lift heavier each week, or are you loading and deloading?

 

[Vita]

i am also WAY less experienced, but wouldn't you want to get rid of the leg ext. for some SLDL or even leg curls?

 

[vin01]

I completely understand you want to take a break, for whatever the reasons be. Regardless of why, I have turned into a believer of working the muscles 2+ times a week (because that is what works best FOR ME).

Caligirl is right, that split is fine. It is just not optimal, IMO. You could do that for a deloading period, say, and then after ~8 weeks, jump back to volume training.

As far as the leg extensions go.. personally I get good growth doing leg extensions. They don't do crap for my leg strength, but they keep some size on my thighs. And it would be something I was doing also if I was taking a break/deloading as opposed to going for strength gains ATM.

 

[majutsu]

jeez juiced athletics , lighten up.

It looks fine. Pretty much anything you do with body that "doesn't hurt or leave you too sticky"[to quote the original butters ) will probably further your athletic goals.

I'm kind of stunned IA is doing this, as it's so weider-esque and un-HIT-ish.

anotherbutters does have a good question, in that what are your plans for progressing on weight. Just pushing it, slow increments, waves, . . . ? I would be curious. If you're just going to push it, your weights will probably plateau in 3 weeks. Then what are your plans.

You might make up two workouts in this form with different exercises. And swap to workout B when you plateau on workout A.

When I like to take a break, I like to squat, bench and deadlift to a max triple on the same day 3x week. It takes like 30minutes tops, and you make great gains!

But if your in IA's hands, you don't need us . . . .

 

[JuicedAthletics]

no I do need imput from you guys.. thats why i frequent this board. Sorry if I came off to quick, I was actually just pissed about the dumb questions being posted on AAS boards. Either way, I am bridging right now. I am taking 10mg Dbol each morning while I do my PCT and I am going to try and see if my body can hold my weight naturally, and without putting on much fat. IA said that this was a good split because it allows the "natural" lifter to have more rest. And coming off of a 16 week cycle I think thats what I need. I appreciate all your help. I hit you guys with K...

 

[anotherbutters]

How about this? These are the exact same exercises you suggested, but with leg extension replaced by another set of squats. Then I shuffled them around to spread them over the 3 days better. This is not far off the typical 5x5 workout. Did you run out of k before being able to hit me?

MONDAY
Squats 3x
Flat Press 3x
Bent Rows 3x
Skulls 3x
Weighted Abs 3x

WED
Front Squats 3x
Rack Pulls 3x
Shrugs 2x
Military Press 3x
Pull Ups 3x
Bicep Curls 3x

FRIDAY
Squats 3x
Incline 2x
Dips 1-2x
Upright Rows or Side Laterals 2x
Calves 3x

 

[big49ersfan]

my current 3 day plit goes

mon-back/ bis and grip

towel chins 4 x weighted aiming for 6 on first then drop for another 6-8
deads 4-6 x 3-6

im generally fried by now

bo rows ss bo raises 2 x 6-8
pinch curls 2 x 6-8
conc curls 2 x 6-8

wednesday chest/ shoulders and tris

weighted dips as in weighted chins may drop for 3 not just 2 sets
incline dumbell bench aiming for 4 x 6-8 with 2 or 3 drops

once again im generally fried

seated mili dumbell press 3 x 6-8
skull crushers or narrow bench 2 or 3 x 6-8
if 2 knackered for rhe skull c or nb just do pull downs

friday legs/abs/neck

cleans 3 x 6-8
squats 4-8 x 3-6
front squat 3 x 6-8 (depending on how much the squats took out of me may sub for lunges or the even safer option of leg curls or just drop sets back to 2)
gm's or SLDL 2 or 3 x 6-8

weighted decline sit ups 2 or 3 x 6-8
shurgs or neck raises w/ harness 2 or 3 x 6-8

 

[JuicedAthletics]

How about this? These are the exact same exercises you suggested, but with leg extension replaced by another set of squats. Then I shuffled them around to spread them over the 3 days better. This is not far off the typical 5x5 workout. Did you run out of k before being able to hit me?

MONDAY
Squats 3x
Flat Press 3x
Bent Rows 3x
Skulls 3x
Weighted Abs 3x

WED
Front Squats 3x
Rack Pulls 3x
Shrugs 2x
Military Press 3x
Pull Ups 3x
Bicep Curls 3x

FRIDAY
Squats 3x
Incline 2x
Dips 1-2x
Upright Rows or Side Laterals 2x
Calves 3x


I appreciate it bro.. I hit you with K.. I wanted to try this Powerlifting 3 day a week stuff.. I figured this would be the best place to ask it.. Thanks again to all..