Suggestion for 3 day splits

  • Thread starter Thread starter HERO
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HERO

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I really like using a 3 day split for mass n strength, right now ive been running push/pull routine for a bout a month now so think its time for a switch up

My routine right now looks like this
Tuesday-Back/Bis
Deadlifts-3 heavy sets
Barbell rows or T bars-4 Heavy sets
Chins or Lat pulldowns-4 sets

Biceps-
Barbell Curls-3 sets
Hammers- 2 sets

Thursday-Chest/Shoulders/Tris
Incline Barbell-4 heavy sets
Dumbell or Barbell Bench press-4 heavy sets

Military-4 sets

SkullCrushers-3 sets
Dips-2 sets

Saturday-Legs
Squats-4 heavy sets
Lunges-4 sets
Ham Extensions-4 sets
Calves-4 sets of X20 reps

What other 3 day routines are there that any of you bros have run?

i also work Abs 4 times a week... there starting to really show now, and im thinkin of blastin them 5 times a week or should i just stick with 4?
 
I don't think I'd feel right only lifting 3 days per week, why not up it to atleast 4?
 
yah i usually lift 4 times a week, but i tried out the push/pull routine and liked it...but i also do need to switch up so maybe goin back to 4 times a week would be a good idea
 
How are your gains on this 3 day routine?

If you're still making progress, then stick at it for another month - if it ain't broke, don't fix it!
 
HERO said:
Suggestions in red

My routine right now looks like this
Tuesday-Back/Bis
Deadlifts-3 heavy sets partials on Smith machine
Barbell rows or T bars-4 Heavy sets Heavy low cables
Chins or Lat pulldowns-4 sets switch grip - wide/narrow etc

Biceps-
Barbell Curls-3 sets EZ Bar curls/Preachers
Hammers- 2 sets Reverse EZ Bar curls or rope cables

Thursday-Chest/Shoulders/Tris
Incline Barbell-4 heavy sets Flat bench/decline 2 of each
Dumbell or Barbell Bench press-4 heavy sets Incline dumbells, add slow rep flyes in there

Military-4 sets Dumbell shoulder press, super set with lateral raises

SkullCrushers-3 sets Dumbell over head extn
Dips-2 sets Close grip bench

Saturday-Legs
Squats-4 heavy sets 2 sets front/2 sets sissy
Lunges-4 sets alternate between using a bar and dumbells
Ham Extensions-4 sets Stiff leg deads
Calves-4 sets of X20 reps Switch between using a standing machine, seating machine and using a leg press, remember and do sets with toes pointing in and also outwards
Click to expand...

Just a few suggestions, rather than change the whole training schedule, just switch around some exercises.
 
Scotsmark said:
Just a few suggestions, rather than change the whole training schedule, just switch around some exercises.
Click to expand...

Thanks alot bro, i was lookin for some suggestions on my current routine...much appreciated
 
and i have been seein good results so far so im gonna take ure advice n go at it for longer and switch it around with those excercises u suggested
 
I just noticed your age, 19? don't forget to have a break from the heavy training every few weeks and have a lighter, higher rep week ot look after your joints, going flat out all the time wrecks your body, just ask any of the older guys on the board.
 
I use a training journal for everything and I find I like to stick to any decision especially with training and excercises I try for 12 weeks. you really understand its effects on you and develop a better foundation of what works and does not work for you. 4 weeks isnt enough time to notice what that work out could produce in aspects of weight, fatigue, growth, etc. my advice is give it your best for another 8 weeks and than reflect on how far you have come and what is lacking.
 
3 day splits are fine imo
push day = chest /front delts/side delts/triceps
leg = obvious lol
pull day = back/rear delt/bicep
 
i just changed it up recently actually, i did pretty good with the 3 day split, but for some reason my strength in chest was lacking so i now started
Monday-Chest/Bis/Abs
Tuesday-Legs/Abs
Wed-Off
Thursday-Dealts/Tris/Abs
Friday-Off
Saturday-Back/Traps/Abs
Sunday-Off
 
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