anyone have a really good 3day split??

[PatBateman]

just curious, as I am thinking about trying this so I can focus more on cardio and cutting bf. Only 3 days seems too little, almost undertraining?? thanks for any ideas!!

 

[spatts]

I prefer 4, but a push/pull/legs split is always nice.

 

[louden_swain]

Here is a good three day:

Day 1 - off
Day 2 - Chest, Arms, and Calves
Day 3 - off
Day 4 - Legs and Abs
Day 5 - off
Day 6 - Back, Delts, and Calves
Day 7 - off
Day 8 - repeat cycle

I followed this program for 1 year and I had tremendous gains in strength. Three days a week will suit your needs and will ensure that you receive adequate rest.

 

[Naxis]

This was my split for about a year:

1: Thigh/glute/chest
2: cardio
3: Back/shoulder/calves
4: cardio
5: Bi/tri/abs
6: cardio
7: cardio or rest.

Recently changed to this, for better rest periods:

1: Chest/Tri/shoulders
2: Cardio
3: Thigh/Glutes/Abs
4: cardio or rest if legs are sore
5: Back/Bi/Calves
6: cardio
7: cardio

I think I prefer the latter and I have gotten more strength gains working bis and tris on the same day as back and chest, respectively.

 

[spatts]

I'm confused...I don't see bis and tris or back and chest together on either?

 

[Haz]

I'm using a 3 day split.

Chest&Arms, Rest, Legs, Rest, back&shoulders, rest

and I throw in abs wherever and whenever I feel like it.

 

[teen1216]

I think I prefer the latter and I have gotten more strength gains working bis and tris on the same day as back and chest, respectively.

I'm confused...I don't see bis and tris or back and chest together on either?

I think he means that he has seen better gains training tris after chest and bis after back.

 

[PatBateman]

great responses, thank you!!!!

 

[Naxis]

Thanks teen. Clarity would probably help a little...

 

[SeekerOfKnowledge]

I think he means that he has seen better gains training tris after chest and bis after back.

The main reasons behind working triceps after chest and biceps after back is because you have done a double workout.

What I mean by that is back and chest are primary muscle groups
Biceps and triceps are secondary muscle groups. I have had the same success with this work out. Realize you must build stamina also or it will not be effective.

After giving your all with your chest or back, what most don't realize is that you are working your tris or bis in conjunction. As you push with a bench press your secondary muscle used is triceps. So when you get to your tricep exercise you have fatigued your chest and therefore isolated your triceps to work harder on tricep exercises instead of accidentally allowing your chest to help out with your tricep exercise. That's where you get your double workout and gain noticable size or cuts. Hope it helps

I am doing

M - Chest/Triceps
W - Shoulders/Legs
F - Back/Biceps

Thinking of switching up to a 4-5 day routine but looking for advice on that type of workout.

 

[Lord_Suston]

D1 Legs Traps shoulders
Rest
D3 Back and bis
rest
D5 Chest and tris
Rest
Repeat

 

[PatBateman]

wow, a couple more good ones! So everyone feels that 3days are ok and not undertraining? What about on cycle, would only 3 days a week of lifting be a waste?

 

[Lord_Suston]

wow, a couple more good ones! So everyone feels that 3days are ok and not undertraining? What about on cycle, would only 3 days a week of lifting be a waste?

on cycle I feel it might be a little light, I usually run a 2 day on one day off approach

 

[BodybuildingUniverse]

give the old school routine a try...loving it.

 

[PatBateman]

on cycle I feel it might be a little light, I usually run a 2 day on one day off approach

when you are doing a 2 on 1off approach how do you split it up?

 

[SeekerOfKnowledge]

give the old school routine a try...loving it.

What is you definition of old school routine?

 

[louden_swain]

Seeker of Knowledge,

Old school is all basic movements without isolation exercises. Squats, Deads, and Bench Presses should serve as the core. Other exercises include Dips, Barbell Rows, Chins, Barbell Curls, and Close Grip Bench Presses.

 

[SeekerOfKnowledge]

how would you split it into a 3 day work out?

 

[louden_swain]

Simple:

Day 1 - Chest, Arms

Bench Presses
Incline Barbell Presses
Parallel Dips
Close Grip Bench Presses
Barbell Curls

Day 2 - OFF

Day 3 - Legs

Squats
Leg Presses
Lunges
Standing Toe Raises
Seated Toe Raises

Day 4 - OFF

Day 5 - Back and Delts

Deadlifts
Barbell Rows
Chins
Seated Barbell Presses
Up Right Rows
Barbell Shrugs

Day 6 - OFF

Day 7 - OFF

 

[Lord_Suston]

when you are doing a 2 on 1off approach how do you split it up?

D1 Back and bis
D2 Legs Traps shoulders
D3 Rest
D4 Chest and tris
D54 Back/ Bis/ Traps
D6 Rest
D7 Legs Traps, Delts
D8 Chest/ tris

and keep cycling your workouts in this manner, always had great results.....

 

[rjl296]

I use this
day 1 chest side/front delts/ triceps
day 2 rest
day 3 legs
day 4 rest
day5 back biceps rear delts/trap/forearms
day 6 rest
day 7 rest
almost all movements are compound ie dips, chins so it works out quite nicely
cardio can be done on the rest days