3 day split?

[ryno9000]

I'd like to begin working a 3 day split going 3 days on, one day off then repeat. I think this will be an effective move for me, I am currently on a 4 day split that is something like this:

1: Back/Bi
2: Chest/Ab/Trap
3: Legs!
4: Shoulders/Tri (abs if feeling up for it)
5ff
6:repeat

I am on an EQ bridge, and my volume is pretty high right now keeping most movements as heavy as possible within 8-10 rep range. I go heavier on deadlifts where I rep about 4-6 per set. I just like heavy deadlifts, which I do on back day. Most workouts consist of about 30-35 total sets (I consider this high volume).

I'd like to work into a 3 day split, but am having troule deciding what movements to include in the same day. Combining movements means I will have to sacrifice sets per bodypart, and I am not sure of how I should go about it. Anyone have a successful 3 day split they would like to share?

 

[ryno9000]

Bump. And I don't know how that smiley got there when I typed the word "off"

 

[ryno9000]

No one has tried a 3 day split?

 

[SouthernLord]

I feel three days a week is optimal for myself. I train upper, lower, upper, lower, repeat. I usually do three or four heavy compound lifts each day. This is far from fancy but it works for me.

Maybe you could do....
A1 legs
A2 chest/shouldets/tris
A3 back/bies/forarms
then....
B1 legs
B2 chest/shoulders/tris
B3 back/bis/forearms

I would run this over a four day spit, so the first week you hit (A1 and B1) legs twice and the next week you would hit (A2 and B2) chest/shoulders/tris twice and so on.

I know this is not really what you asked for lol, but if I was to run a BB type split, this is what it would be. Good luck.


A

 

[iggy]

only 3 day split i EVER did was a 5x5

 

[bran88]

Why not put chest and tris together and shoulders and traps together?

 

[ExtraMile]

Because your traps are a back muscle, they run two thirds of the way down your back.

 

[SaiBoT]

1 Pecs and back
2 Shoulders and arms
3 Legs

But honestly I think you should workout two days in a row max and rest one, specially if you are lifting heavy! And some people get scared about the idea of working out Pecs and back on the same day, well I will just say I've done workouts with Pecs, back, shoulders and triceps in the same, mainly because I believe in working the lifts not bodyparts, after all you have only one central nervous system and one hormonal/endocrinous system!

 

[the_alcatraz]

Day 1: Chest,Back, Traps
Day 2: Shouders, bi, tri, forearm
Day 3: Quads, Hams, Calves, Abs

Make sure you are concentrating on compound movements. This will probably enable you to do a max of 2 exercises per bodypart, so unless you're running this split twice a week, and hence the 3-day split, I don;t see the benefit myself...

If a 3-day split means resting 4 days a week...then, umm...why?

 

[ryno9000]

Day 1: Chest,Back, Traps
Day 2: Shouders, bi, tri, forearm
Day 3: Quads, Hams, Calves, Abs

Make sure you are concentrating on compound movements. This will probably enable you to do a max of 2 exercises per bodypart, so unless you're running this split twice a week, and hence the 3-day split, I don;t see the benefit myself...

If a 3-day split means resting 4 days a week...then, umm...why?

Thanks. Nah, I'm not so concerned about doing the lifts on certain days, rather 3 on one off repeat. I don't have to do chest every monday for example, because my muscles don't care what day of the week the calendar says it is.