Need help with 3 day split

[chris66]

So heres the deal, I have a fitness class in school on tues/thurs that consists of doing a 1.5mile run and then an hour of plyometrics. I've been trying to find a 3 day routine that i can fit between these two days and im having trouble. I have a lot going on during weekends so im trying to just fit something into a mon/wed/fri and the trouble with that is I dont want to be doing say squats on a day before i have to run and do the plyometrics which is being graded. Any suggestions?

Also, i've strayed away from having arm days and chest days so im looking for a full body routine.

[chris66]

My overall goal is to build mass and have a set diet in line to do so. Having these two days of running and plymotetrics, I think I will adjust my caloric intake by about +500 on those days to try and somewhat level out the extra burned calories.

I'm hoping after a summer of doing a 5 day split that the plyometrics will be a nice little change and should add some explosiveness to my weight room training once this program is done. Should i maybe look into doing a back/bi chest/tri legs/shoulders? with deadlift monday bench wed and squats friday? Or should i be doing the squats at the beginning of the week before i do the running and plyo? Like i said previously, i would rather not work out on weekends, but another thing i thought of is both days are heavy push up intense so having a bench day in the middle may not be the best either.

[Ronnie Rowland]

Monday-legs
Wednesday-chest/back
Friday-Shoulders/arms

Put legs as far away as possible from the day you run...6-8 intense work sets per major body part will do.

[chris66]

Even having it on the monday I still have to run the next day. It almost seem like im going to have to maybe put legs on a saturday and try to work it out some how. that will give me 2 days before and 2 days after any running.

[chris66]

also, chest and back are both major muscle groups should i really be doing them the same day?

[stpete]

So put legs on friday. You're only running 1.5 miles. When i'm cutting i do that 5x a week without altering anything else.
And yes, chest and back can be worked on the same day. Plenty of people do it. Hell, look at the guy who told you about it. hahahaha......

[bigrich4]

yeah, switch the monday to the friday workout as stpete said. that looks like a solid 3 day split and currently I am doing chest and back on the same day, no problem.

The running wont give you a problem, the plyo stuff my on the other hand since it will be all that jumping and stuff