what are your thoughts on a three days a week lifting program? what would a routine for this look like?
Member
what are your thoughts on a three days a week lifting program? what would a routine for this look like?
Senior Member
I have to use it some now due to family obligations and 2 jobs. My split :
chest, arms
off
back, shoulders
off
legs
off
repeat.
Its not bad but I still prefer 4 day a week split.
Banned
ya 4 day is better.. but 3 day u could go
chest/tris or bis
off
back/bis or tris
off
legs/shoulders
off
off
Associate Member
3 day split could also go...
Monday - Chest/Shoulders/Triceps (Push)
Wednesday - Back/Biceps/Traps (Pull)
Friday - Legs
Member
do you guys agree that you can still make gains on a 3 day schedule?
~AR-Elite-Hall of Famer~
I use a three day split as well due to time constraints with school.
Banned
yess
Associate Member
With the proper routine and diet you could make the same gains as you would on a 4 day split if not more.
Author of Functional Training with a Fork
Yes! One of my favorites is-Originally Posted by lil-SLIM
Monday-chest/lats
Wednesday-shoulders/arms
Friday-legs
Senior Member
absolutely!!!!
Associate Member
I do 3 days a week when i train maxes they leave me half dead!
Member
ironman hit - 3 day split
check up in the sticky at the top of the forum
Author of Functional Training with a Fork
The original ironman hit I designed was void of rest-pause. Drop the rest-pause, keep the low rep sets at 4-6 reps for compound exercises and 6-8 reps for isolation exercises and you have a solid program.
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