my new 3 day routine

[polishlifter]

Monday: Legs/Abs

• Squats - 3 sets max reps with 8RM, 1 set max reps with 20RM
  
• Leg Press or Hack Squat - 3 sets max reps with 10RM, 1 set max reps with 20RM
  
• Leg Curls - 4 sets max reps with 10RM
  
• Standing Calf Raise - 4 sets max reps with 15RM
  
• Hanging Leg Raise/knee raise - 3 sets max reps
  
• Crunches - 3 sets max reps

Wednesday: Chest/Shoulders/Biceps

• Bench Press - 4 sets max reps with 10 RM
  
• Incline Press - 3 sets max reps with 10 RM
  
• Pec Deck or Pec Fly Machine - 3 sets max reps with 15 RM
  
• Seated Overhead D.B. Press - 3 sets max reps with 10RM
  
• Lateral Raise - 3 sets max reps with 12 RM
  
• Barbell Curls - 4 sets max reps with 10RM
  
• Cable Curls - 3 sets max reps with 15RM

Friday: Back, Rear Delts, Triceps

• Deadlifts - 3 sets max reps with 6RM
  
• Lat Pulldowns - 4 sets max reps with 10RM
  
• Seated Cable Row - 4 sets max reps with 10RM
  
• Cross-bench DB Pullover - 3 sets max reps with 10RM
  
• Rear delt fly or bent over lateral - 4 set max reps with 12RM
  
• Dips - 4 sets max reps
  
• Decline skull crushers - 4 set max reps with 10RM

does this look good for size? (provided 4000 kcal, 250g protein)

[Bevsta123]

TBH all depends on how long you been gyming for, goals etc. would be alright if you were cutting, but if you were bulking theres too many movements imo. Squats and hack squats could be alternated ? maybe for Bis you can take out cable curls and do preachers? dont really needa worry bout too many movements for each part unless you want to cut, but yeah if your bulking i often suggest Bill Stars 5x5 to most people, seems average but iv seen it work for people. but yer if not, a good 3 day split is Monday(chest+tris) Weds(back+bis) Friday(legs+Shoulders)

[polishlifter]

are there really to many movements? some people told me that when bulkin more is better (provided adequate rest) , and also it is rather conservative volume, i mean moderate. can you explain your statement? thanks

[Rhodium]

is their any reason you dont want to do a four a week routine?

[polishlifter]

lack of time ;/

got only 3 days. i would like to squeeze maximum of them

[DangerDave]

Personally I think its great. This is very similar to what I follow on my bulk. I pick up great size on a similar routine but for me its essential to have a one day off one day on split.

Would love to hear more opinions of this routine actually.

[polishlifter]

Actually, this routine is more like


Monday: Legs/Abs


Squats - 2-3 warm-up sets of 10 reps

3 sets max reps with 8RM

1 set max reps with 20RM

Walking Dumbbell Lunges - 3 or 4 lengths of a corridor

Leg Curls - 4 sets max reps with 10RM

Standing Calf Raise - 4 sets max reps with 15RM

Hanging Leg Raise/knee raise - 3 sets max reps

Crunches - 3 sets max reps






Wednesday: Chest/Shoulders/Biceps


Bench Press - 3 warm-up sets of 10 reps

4 sets max reps with 10 RM

Incline Press - 3 sets max reps with 10 RM

Pec Deck - 3 sets max reps with 15 RM

Seated Overhead D.B. Press - 3 sets max reps with 10RM

Lateral Raise - 3 sets max reps with 12 RM

Barbell Curls - 1-2 warm-up sets of 10

4 sets max reps with 10RM

Cable Curls - 3 sets max reps with 15RM




Friday: Back, Rear Delts, Triceps


Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Lat Pulldowns - 1 warm-up set of 10 reps

4 sets max reps with 10RM

Seated Cable Row - 4 sets max reps with 10RM

Cross-bench DB Pullover - 3 sets max reps with 10RM

Rear delt fly or bent over lateral - 4 set max reps with 12RM

Dips - 4 sets max reps

Skull crushers - 4 set max reps with 10RM