3 days a week?

**lil-SLIM** · 01-22-2008, 05:27 PM

what are your thoughts on a three days a week lifting program? what would a routine for this look like?

**green22** · 01-22-2008, 06:56 PM

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.

**admirals56** · 01-22-2008, 07:35 PM

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

**BuiltForThis** · 01-22-2008, 08:48 PM

3 day split could also go...

Monday - Chest/Shoulders/Triceps (Push)

Wednesday - Back/Biceps/Traps (Pull)

Friday - Legs

**lil-SLIM** · 01-22-2008, 08:50 PM

do you guys agree that you can still make gains on a 3 day schedule?

**MuscleScience** · 01-22-2008, 08:51 PM

I use a three day split as well due to time constraints with school.

**admirals56** · 01-22-2008, 08:51 PM

yess

**BuiltForThis** · 01-22-2008, 08:54 PM

With the proper routine and diet you could make the same gains as you would on a 4 day split if not more.

**Ronnie Rowland** · 01-22-2008, 08:57 PM

Originally Posted by lil-SLIM

do you guys agree that you can still make gains on a 3 day schedule?

Yes! One of my favorites is-

Monday-chest/lats
Wednesday-shoulders/arms
Friday-legs

**green22** · 01-23-2008, 11:08 AM

Originally Posted by lil-SLIM

do you guys agree that you can still make gains on a 3 day schedule?

absolutely!!!!

**Garnelek** · 01-23-2008, 11:21 AM

I do 3 days a week when i train maxes they leave me half dead!

**-DedicateD-** · 01-23-2008, 07:08 PM

ironman hit - 3 day split

check up in the sticky at the top of the forum

**Ronnie Rowland** · 01-24-2008, 07:50 AM

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.