Free Training Advice-national certified trainer

[TractionIssues]

split looks good although lets say the 3 on 1 off

mon-1
tues-2
w-3
thur-off
fri-1
sat-2
sun-off
monday-day 3

thats how i wold run it... if your lookin size strength 4 reps max using O load principle first 2 sets all compound movements

3 days on 2 days off would work real well with that schedule if you did quads glutes on day 3 to give 2 extra days

Wouldn't follow days be more efficient than gearing it mon-sun? that way if you miss a day you don't screw up your whole schedule? and most of the time I find it hard to split things properly over 7 days.

[eatrainrest]

Wouldn't follow days be more efficient than gearing it mon-sun? that way if you miss a day you don't screw up your whole schedule? and most of the time I find it hard to split things properly over 7 days.

you can do both, i was citing an example of a 5-day weekly workout using a 3 day split. what you should focus on is over training the muscles in your splits and having ample amount of time to allow for recovery... if those two components are in place, it really does not matter whats worked out what days.