Please help me with a 3 day split, i'm desperate!

[gbrice75]

Guys, I am desperately trying to come up with a 3 day split routine. I have been doing a 4 day split for a while, but the issue is I have to workout at 5:30am due to my work/life schedule. For those same reasons, I usually don't get to bed before 11pm and wake up at 4:30am. I'm getting 5 hours of sleep and that's on a GOOD night - it's obviously hindering my progress.

In doing a 3 day split (Mon/Wed/Fri), i'd be able to sleep in on Tuesday and Thursday as well as the weekends. On top of that, it would provide a full rest day after each workout day. Here is what i'm thinking, please let me know your thoughts:

The first proposed split would allow me to hit several groups twice a week and others only once. The following week, the others would get hit twice and the original groups only once. Sort of a high frequency setup. See below.

Monday - Chest, Tri's, Shoulders
Wednesday - Legs, Back, Bi's
Friday - Chest, Tri's, Shoulders

Monday - Legs, Back, Bi's
Wednesday - Chest, Tri's, Shoulders
Friday - Legs, Back, Bi's

and so on...

I realize this is hitting alot of muscle at once. If you think that's a crap split, below is my 2nd split idea, still keeping the M/W/F schedule:

Monday - Chest, Tri's
Wednesday - Legs, Bi's
Friday - Back, Shoulders
same week after week.

Please let me know what you think, I really need to make a 3 day split work, otherwise I am wasting my time in the gym because I'm getting no rest = stunted growth.

[goodlifting]

i like the second proposal better. hitting chest, tris, and shoulders all in one day might be asking for injury.

[gbrice75]

i like the second proposal better. hitting chest, tris, and shoulders all in one day might be asking for injury.

Thanks GL, i'm figuring most people will agree with you on this. As long as the 2nd proposal sounds feasible and there are no glaring mistakes or issues, i'd like to implement it ASAP. After feedback from a couple more people, i'll post up the routines I plan to do each day.

[gbrice75]

Ok, I didn't feel like waiting for more feedback, lol so here is the proposed workout. Note that I am switching Wed and Fri as such:

Wednesday - Legs, Shoulders
Friday - Back, Bi's

Since alot of back exercises workout the bi's, I think these should be hit together. The only issue now is that on Wednesday, I am hitting shoulders with only 1 day's rest after hitting chest (which obviously works shoulders) - I can't seem to find a way around this, shoulders are such a random bodypart! If you think this is a mistake and I should keep it how I had it before, let me know. If not, here's the workout schedule:

Based on mostly compound movements with a few supplemental/shaping exercises here and there. Every other week, the target rep range would change between heavy (4-6 reps max) and medium (8-12 reps max) to be sure i'm working all sorts of different fibers.

Monday - Chest, Tri's:
Decline Bench - 3 sets
Incline Bench - 3 sets
Flat Dumbell Fly's OR Flat Dumbell Press - 3 sets

Weighted Dips
Close grip flat bench press
(possibly) v-bar tricep extension/pressdown

Wednesday
Quad extension (to pre-exhaust quads) - 3 sets
Squat variation (cycle between regular squat, front squat, hack squat, overhead squat, etc)- 3 sets
Calf Raises - 5 sets?

(no hamstring workout on leg day as I will be doing deads on back day)

Dumbell Shoulder Press - 3 sets
Lateral Raise - 3 sets
Rear Delt Fly's - 3 sets
(possibly) upright row - 3 sets

Friday
Lat Pulldown - 3 sets
Weighted Chin Ups - 3 sets
Standing Barbell Row - 3 sets
Deadlift - 3 sets
Shrugs - 4 sets (2 with bar in front, 2 with bar behind)

Curl variation (cycle between hammers, machine, barbell, dumbell, preacher, etc) - 5 sets

Let me know what you think.

[tjax03]

I would suggest trying DC style training if you want to do a three day split. I have been following the program for the past 5 weeks or so and my strength has been increasing on a weekly basis. Even better though, I've noticed positive muscle development even over such a short period of time.

[Damienm05]

Got your PM. I'd run chest with bis and back with tris - legs with shoulders.

This would be ideal -

1- Chest/bis

2- Legs/delts

3- Back/tris (including rear delts)

i used to run a similar 3-day split to yours and had to change it to the 1 i've written out above asap. My triceps were burnt after the first super-set when I do them with chest. I've just accepted that it's not for me. The same goes for bis with back, especially since I like to do relatively high volume for back, including my upright rows/face pulls and rear delt cable warm-up.

If you can handle it then I actually like your split as you've written it out above and the exercises therein. Still, I'm pretty confident you'd see better results with this though. I like doing my presses, raises, and shrugs on leg day because it gives me something to do rather than jerk off and look sweaty between squat and SLDL sets which require a couple minutes to recuperate.

[Damienm05]

Monday - Chest, Tri's:
Decline Bench - 3 sets I'd get 3 sets of flat in as well and I'd alternate DB with BB all the time for best results and to help with shoulder strain.
Incline Bench - 3 sets
Flat Dumbell Fly's OR Flat Dumbell Press - 3 sets

Weighted Dips I'd replace decline with this every other week on chest day, leaning in like 20 degrees to target lower chest.
Close grip flat bench press
(possibly) v-bar tricep extension/pressdown I think the rope offers far more as a pressdown tool. I'd add 4 sets of overhead db extension or EZ bar skullcrushers in place of dips should you choose to seperate chest and triceps. Really, I think 4 exercises is fine for triceps if you wanna do an open-palm pressdown or something as well.

Wednesday
Quad extension (to pre-exhaust quads) - 3 sets
Squat variation (cycle between regular squat, front squat, hack squat, overhead squat, etc)- 3 sets
Calf Raises - 5 sets?

(no hamstring workout on leg day as I will be doing deads on back day) I'd do a hammy exercise and do rack pulls on back day if that's how it's gotta be. Laying leg curl, SLDL - 4 sets.

Dumbell Shoulder Press - 3 sets I like to do at least 6 sets of presses via BB/DB but if that's too much, at least do 4-5 sets of DB here.
Lateral Raise - 3 sets
Rear Delt Fly's - 3 sets
(possibly) upright row - 3 sets If you do rear delts on this day, then for sure do these.

Friday
Lat Pulldown - 3 sets
Weighted Chin Ups - 3 sets Do first
Standing Barbell Row - 3 sets Do second
Deadlift - 3 sets
Shrugs - 4 sets (2 with bar in front, 2 with bar behind) If it works for you - easy enough.

Curl variation (cycle between hammers, machine, barbell, dumbell, preacher, etc) - 5 sets I'd do a wide curl (such as straight bar or incline DB), a preacher variation, and a hammer curl every week. 3 sets of each. I don't care what people say, 9 sets will not hinder bicep growth if nutrition is on-point. At very least, do 6-8 and alternate preacher/wide weekly but always do a hammer curl variation.

Let me know what you think.

As for exercises, I'm not the world's foremost expert but that's my .02$ - it's refreshing to tell someone for once that I think their volume may be low, lol.

[gbrice75]

Got your PM. I'd run chest with bis and back with tris - legs with shoulders.

This would be ideal -

1- Chest/bis

2- Legs/delts

3- Back/tris (including rear delts)

i used to run a similar 3-day split to yours and had to change it to the 1 i've written out above asap. My triceps were burnt after the first super-set when I do them with chest. I've just accepted that it's not for me. The same goes for bis with back, especially since I like to do relatively high volume for back, including my upright rows/face pulls and rear delt cable warm-up.

If you can handle it then I actually like your split as you've written it out above and the exercises therein. Still, I'm pretty confident you'd see better results with this though. I like doing my presses, raises, and shrugs on leg day because it gives me something to do rather than jerk off and look sweaty between squat and SLDL sets which require a couple minutes to recuperate.

Thanks for your feedback bro. I had it set up the way I did in trying to keep 'like' working groups together (chest/tri's, back/bi's, etc), but I understand the logic behind your changes. What I may do is switch these splits up every 2-3 months or so just to keep it somewhat fresh.

[gbrice75]

As for exercises, I'm not the world's foremost expert but that's my .02$ - it's refreshing to tell someone for once that I think their volume may be low, lol.

LoL, ultimately that's sort of what I was going for - a lower volume/higher intensity type workout mostly focused on compound lifts. I seriously need to build mass, i'm so stuck in this 'halfway' transformation phase, at least through my eyes. I'm gonna copy and past your critiques so i can respond:

Monday - Chest, Tri's:
Decline Bench - 3 sets I'd get 3 sets of flat in as well and I'd alternate DB with BB all the time for best results and to help with shoulder strain.

I omitted flat bench because I keep hearing more and more about how decline and incline sufficiently stimulate the entire pectoral region. I did throw the DB fly's/presses in just to 'even things out'. So are you saying to keep this in except alternate the flat DB's each week with flat BB?

Weighted Dips I'd replace decline with this every other week on chest day, leaning in like 20 degrees to target lower chest.

Ok, so we're basically looking at consistent incline BB, weekly alternating flat DB/BB, and weekly alternating decline BB and weighted dips? In other words, I shouldn't do the dips AND decline in the same week, right?

(possibly) v-bar tricep extension/pressdown I think the rope offers far more as a pressdown tool. I'd add 4 sets of overhead db extension or EZ bar skullcrushers in place of dips should you choose to seperate chest and triceps. Really, I think 4 exercises is fine for triceps if you wanna do an open-palm pressdown or something as well.

I can definitely go with the rope over the V-bar, no problem there. I wouldn't mind adding a few sets of these or skull crushers, but I think the dips are far superior to either, and I don't think i'd want to replace the dips with any single tricep-targeting exercise

(no hamstring workout on leg day as I will be doing deads on back day) I'd do a hammy exercise and do rack pulls on back day if that's how it's gotta be. Laying leg curl, SLDL - 4 sets.

I wouldn't mind throwing in a hammy exercise, I just didn't want to overwork them with deads happening 2 days later. Rack pulls are basically deadlifts but take the hams out of it (weight starts in the rack around knee height?), right? The only reason i'd have an issue with this is because I incorporated the deadlifts specifically because of their awesome mass building ability.... I feel like taking something out of the exercise might be short changing myself? IF I were to keep deads on Friday, do you still think I should add a hammy exercise on Wednesday?

Dumbell Shoulder Press - 3 sets I like to do at least 6 sets of presses via BB/DB but if that's too much, at least do 4-5 sets of DB here.

I understand why this might seem a bit low. I just have always felt like I overwork shoulders, but what do you think about doing 3 sets of DB and 3 sets of BB? Would it be awful if I did the BB routine on the smith machine behind the neck? (I can't go behind the neck unless it's on the smith)

Weighted Chin Ups if I do bi's on Monday instead of Friday with back, do you think I should drop these from my back routine and go with regular weighted pull ups instead? I don't want to overwork bi's

You may be on to something about bi's and more volume - as you know i'm not in love with my body, but if I had to pick 1 part that's my strong point it'd be my arms - and i've always done several sets, at least 9.

Thanks again for your feedback bro, I feel like this is being ironed out and i'll be very happy with it soon!

[MACHINE5150]

Monday - Chest, Tri's
Wednesday - Legs, Bi's
Friday - Back, Shoulders
same week after week.

I did a similar work out and gained 20lbs in 12 months naturally..I did biceps with back and just went nuts on leg days, lifted till i couldn't walk.

[Damienm05]

LoL, ultimately that's sort of what I was going for - a lower volume/higher intensity type workout mostly focused on compound lifts. I seriously need to build mass, i'm so stuck in this 'halfway' transformation phase, at least through my eyes. I'm gonna copy and past your critiques so i can respond:

Monday - Chest, Tri's:
Decline Bench - 3 sets I'd get 3 sets of flat in as well and I'd alternate DB with BB all the time for best results and to help with shoulder strain.

I omitted flat bench because I keep hearing more and more about how decline and incline sufficiently stimulate the entire pectoral region. I did throw the DB fly's/presses in just to 'even things out'. So are you saying to keep this in except alternate the flat DB's each week with flat BB?

Weighted Dips I'd replace decline with this every other week on chest day, leaning in like 20 degrees to target lower chest.

Ok, so we're basically looking at consistent incline BB, weekly alternating flat DB/BB, and weekly alternating decline BB and weighted dips? In other words, I shouldn't do the dips AND decline in the same week, right?

(possibly) v-bar tricep extension/pressdown I think the rope offers far more as a pressdown tool. I'd add 4 sets of overhead db extension or EZ bar skullcrushers in place of dips should you choose to seperate chest and triceps. Really, I think 4 exercises is fine for triceps if you wanna do an open-palm pressdown or something as well.

I can definitely go with the rope over the V-bar, no problem there. I wouldn't mind adding a few sets of these or skull crushers, but I think the dips are far superior to either, and I don't think i'd want to replace the dips with any single tricep-targeting exercise

(no hamstring workout on leg day as I will be doing deads on back day) I'd do a hammy exercise and do rack pulls on back day if that's how it's gotta be. Laying leg curl, SLDL - 4 sets.

I wouldn't mind throwing in a hammy exercise, I just didn't want to overwork them with deads happening 2 days later. Rack pulls are basically deadlifts but take the hams out of it (weight starts in the rack around knee height?), right? The only reason i'd have an issue with this is because I incorporated the deadlifts specifically because of their awesome mass building ability.... I feel like taking something out of the exercise might be short changing myself? IF I were to keep deads on Friday, do you still think I should add a hammy exercise on Wednesday?

Dumbell Shoulder Press - 3 sets I like to do at least 6 sets of presses via BB/DB but if that's too much, at least do 4-5 sets of DB here.

I understand why this might seem a bit low. I just have always felt like I overwork shoulders, but what do you think about doing 3 sets of DB and 3 sets of BB? Would it be awful if I did the BB routine on the smith machine behind the neck? (I can't go behind the neck unless it's on the smith)

Weighted Chin Ups if I do bi's on Monday instead of Friday with back, do you think I should drop these from my back routine and go with regular weighted pull ups instead? I don't want to overwork bi's

You may be on to something about bi's and more volume - as you know i'm not in love with my body, but if I had to pick 1 part that's my strong point it'd be my arms - and i've always done several sets, at least 9.

Thanks again for your feedback bro, I feel like this is being ironed out and i'll be very happy with it soon!

1- yes. saying alternate db with BB for flat but also incline bench. 1 always do 1 bb press only and focus more on form and negatives with DBs for the rest.

2- Yea, I find dips with proper form to target chest are even better than decline for lower chest - doing both would be decline overkill, imo

3- Yeah, don't replace dips for chest/tri then.I've always just done them for chest only and made sure to give plenty of rest between tris. Keep em - they're the best for pure mass. Don't replace anything, just do skullcrushers, overhead db extension, rope pressdown, and then burn out with dips to failure while leaning in slightly for chest - your tris will still get rocked

4- First of all, I think as long as you have a day between, there's no reason not to add a hammy exercise and still do deads. If you feel hindered though, yeah, rack pulls are just like deads except the bar rests on the rack just below the knee. Upper 2/3 of a dead basically and pretty damn close for building a thick back.

5- I think 3 sets BB, 3 DB is ideal actually. I don't use the smith machine or go behind the neck (i don't feel like it's necessary or the safest) but I know plenty of guys on here and in the gym who do with great shoulders. Go for it.

6- Nah, keep weighted chins. Listen to your body a week in and change your mind if you feel you must.

7- No problem! I know what people say about Dorian Yates and others training arms for 10 mins weekly, bla, bla bla.... All I know is that I've always done 9-12 sets for bis and they grow just fine. Honestly, I think as long as nutrition is in-check it's hard to overtrain them as long as you do them once per week.

[Machdiesel]

Hey man give me your email I will send you the workout I am on right now and I am seeing the absolute best gains I ever have in my life. Stronger, Bigger, and my body is changing week to week . Its a modified DC split and is working wonders. ITs a lower volume/Higher frequency workout. It seems these workouts are becomming more of the "norm" and I can see why. Better then any volume routine youll ever do(atleast for packing on the mass)Cant say enough about it. PM me if u dont wanna post your email. I would post it here but its alil long and dont wanna jack your thread. Ill gladly put it up here and let you guys take a look

[gbrice75]

1- yes. saying alternate db with BB for flat but also incline bench. 1 always do 1 bb press only and focus more on form and negatives with DBs for the rest.

2- Yea, I find dips with proper form to target chest are even better than decline for lower chest - doing both would be decline overkill, imo

3- Yeah, don't replace dips for chest/tri then.I've always just done them for chest only and made sure to give plenty of rest between tris. Keep em - they're the best for pure mass. Don't replace anything, just do skullcrushers, overhead db extension, rope pressdown, and then burn out with dips to failure while leaning in slightly for chest - your tris will still get rocked

4- First of all, I think as long as you have a day between, there's no reason not to add a hammy exercise and still do deads. If you feel hindered though, yeah, rack pulls are just like deads except the bar rests on the rack just below the knee. Upper 2/3 of a dead basically and pretty damn close for building a thick back.

5- I think 3 sets BB, 3 DB is ideal actually. I don't use the smith machine or go behind the neck (i don't feel like it's necessary or the safest) but I know plenty of guys on here and in the gym who do with great shoulders. Go for it.

6- Nah, keep weighted chins. Listen to your body a week in and change your mind if you feel you must.

7- No problem! I know what people say about Dorian Yates and others training arms for 10 mins weekly, bla, bla bla.... All I know is that I've always done 9-12 sets for bis and they grow just fine. Honestly, I think as long as nutrition is in-check it's hard to overtrain them as long as you do them once per week.

Dude, thanks for all of the clarifications, I really appreciate it! I think this is turning into a pretty solid routine, looking forward to implementing! I have to remember to do progress pics too.

[gbrice75]

Hey man give me your email I will send you the workout I am on right now and I am seeing the absolute best gains I ever have in my life. Stronger, Bigger, and my body is changing week to week . Its a modified DC split and is working wonders. ITs a lower volume/Higher frequency workout. It seems these workouts are becomming more of the "norm" and I can see why. Better then any volume routine youll ever do(atleast for packing on the mass)Cant say enough about it. PM me if u dont wanna post your email. I would post it here but its alil long and dont wanna jack your thread. Ill gladly put it up here and let you guys take a look

Hey bro, I have to be honest, i'm a lil' scared of DC workouts, lol!

Nah I don't mind giving my email but I also don't mind if you post it up here - let everybody get some! Definitely not a hijack!

[Machdiesel]

Lol I hear ya man. It's not an easy workout but at the same time its fun and challenging going into the gym everyday, having a goal and knowing what you have to beat and then hitting it hard. I wrote this out for my friend who doesn't kniw much about lifting so bare with me if it sounds like I'm over explaining. I'm
just gonna copy the email i sent him. I will also add no other workout made me so hungry. I could literlly eat all day nonstop and it wouldn't be enough

[Machdiesel]

The workout may seem confusing at first but it's actually pretty simple. You are going to be working out with weights every Monday/Wednesday/Friday. This may seem like it's not enough but just trust me on this, IT WORKS. You are going to have 2 workouts you alternate between, lets call them workout A and workout B. On Mon you will do workout A, then Wed workout B, Fri workout A, Mon workout B. Wed workout A etc etc. The kinda confusing part is you will have two Workout A's and 2 workout B's. Here's how the routine looks like over a 2 week period

Mon-A1 Wed-B1 Fri-A2 Mon-B2 Wed-A1 Fri-B1 Mon-A2 Wed-B2 Fri-A1
Its pretty simple, and with your log it'll be easy. NOW FOR THE LOG!!!!

Every workout you are going to keep track of every exercise you do, every rep, and how much you did. The main premise behind this workout, and basically behind getting bigger is "beating" the log book every workout. You have to think about it as a war, when you walk into the gym BEAT THE ****ING LOG!!! be stronger then last workout. The only way you get bigger is forcing your muscles to adapt, and to do this you need to keep adding weight

[Machdiesel]

The Routines

A1
Flat Dumbell Bench
Smith machine or Barbell Military bench
smith machine Close grip bench press
close grip Palms facing lat pull down(D grip)
Deadlift

B2
Barbell curls
One arm reverse grip cable curl
Squat
Lying Leg curls
Standing calf raises

A2
Incline bench
Hammer strength Shoulder press(or DB shoulder)
Smith machine reverse grip bench( Make sure on smith u roll the bar forward to rerack)
Rack Chins
T-bar rows

B2
Standing Alternaitng DB curls
Reverse cable curls
Leg press
Sitting leg curls
Calf raises on leg press

Now for the Rep ranges. For every exercise (except Squat,Leg press and deadlift) you will have the same Rep ranges. You will do 2 warmups then 3 work sets. The warm ups will be x12 and x8(the x8 more weight then x12) These shouldnt be to strenuous and just to get the blood flowing. You will then perform 3 worksets to failure in this order. x8-10 , x6-8 , x12-14. To failure I mean you will do the absolute most you can without anyone helping, or on the last one ur spotter has to help you just alil. These need to be ALL OUT, BALLS TO THE WALL SETS, EVERYTHING YO HAVE!!! What does x8-10 mean.... Because you are going to failure you cant be sure exactly how many you an do, so this is the range you are shooting for. Pick a weight you think u can do 8 times and train to failure. If you only get 7 thats fine. Next time around you need to BEAT THE BOOK. You need to get more reps. Lets say you get 9, great, and the next time you get 11, ok now your out of the rep range for that set so add weight and start over again. For Close grip Bench press, Reverse Grip bench press and the 2 reverse cable curls you only need 1 warm up, your bis and tris will be warmed up planty from the other exercises. heres the othr rep ranges
Squat/leg press - 2 warmups then x10-12 x7-10 x20 (Be a man and go heavy on this one and TRAIN TO FAILURE!!! when your done you should be absolutely DEAD and cant walk, 20 rep squats are what real men do!!)

Deadlift - I only do 1 warmup and 2 worksets and it works for me, some people need 2 warmups but if you deadlift less then 350 only 1 warmup is needed.
1 or 2 warmups then x10-12 x4-8

As far as abs go you will do them at the end of which ever workout seems easier to you and you have the most energy at the end. All you need to do it decline crunches, 4 sets and do as many as you can do. This will be enough for now. We all bulking so dont sweat it. Many BB's dont even train abs directly.

Youtube videos for exercises you may not know
CGBP - the key is to find a sweet spot where u feel your tris being used the most. usually the bar comming down at about your nipples is correct. Try putting alot of force pushing forward on the bar, it helps isolating the tris
http://www.youtube.com/watch?v=1vOMD2VQ0U4

RGBP- same notes as CGBP
http://www.youtube.com/watch?v=kJRuRipLKyI
( your grip may be alil narrower, whatever feels comfterble, just remember use the smith "backwaards" roll the bar forward to unrack and keep pressing up and forward on the bar. you should know what i mean when u do it

Tip for the reverse curls

http://www.youtube.com/watch?v=nf3k-...eature=related

Rack chins
http://www.youtube.com/watch?v=_gLIpGsqZkY

http://www.youtube.com/watch?v=yCbSI...eature=related

[Machdiesel]

I forgot something really important, its the time taken between each set. For warmups You should take 2 minutes, then between worksets 3 minutes. This is pretty important, either use a stopwatch on ur cell or buy one. You could take 5-8 mins betweeen exercises, bascially as much time as you need. Also the first week or 2 you are gonna feel worn down bye the last exercise or 2, youll adjust to the heavy volume and be able to crush it. Also the first few weeks your gonna be sore!!! just keep with it, EAT, stretch, sleep and youll be good to go.



Just an example of what you should be keeping, weights are just to show the increases

7/22 A1

Dumbell Flat
60x12
70x8
100x9
110x5
90x13

Military bench
85x12
105x8
135x10
145x6
125x12
Etc Etc, just a way to keep track and you know what you have to beat the next workout, and if you beat the workout bye 1 rep dont stop!! do as many as you can do every time, try and crush it. The stronger the better

[terraj]

.....

[gbrice75]

Mach, thanks for all the info! Did you purposely exclude the rest pauses and extreme stretches that are standard in DC workouts? Just curious. It obviously sound like an agressive program that works. I still need to decide if it's for me!

[Machdiesel]

It's a modified DC split. I decided to use straight sets instead if rest/pause and I always do the stretches sorry I left hat out. It's the "layout" dante gives for his standard 2-way split. I just decided to use straight sets instead of rest/pause. Also dante says to do
a 3 exercise rotation(adding a C1 C2). I am commjng off an injury wo wanted to get a strong as I could on the big lifts so
just used 2 exercises so I hit them alil mre and progress faster. Once i stall I'll add a 3rd