Compound workout routine 3 day split -ectomorph

[Swoleroid]

I was wondering if my 2 days on then 1 day off routine seemed nicely setup. It's my first time constructing a routine with lots of compound movements and very little isolation but with the 2 days on 1 day off I'll be able to hit 2 things twice in the week! I'm an ectomorph and have a fast metabolism so I try staying in the gym 40-50 minutes max. Any advice and tweaks to this routine are highly appreciated, aswell as certain tips for ectomorph training in the gym with what works best in your own opinions. Thanks guys




Chest/triceps
Flat bench press 4x5-8
Incline bench /incline machine press 3x5-8
Flat dumbbell press 3x5-8
Incline dumbbell press 3x5-8
Incline dumbbell flies 2x8-10

Reverse grip bench 4x5-8
Close grip bench 4x5-8
Tricep push downs/Ez curl skull crushers 4x5-8

Abs - leg lifts and vcrunches

Back/bis
Deadlift 4x5-8
Bent over row/tbar row 4x5-8
Lat pull down/wide pullup 4x5-8
Dumbbell side rows 4x8-10

Barbell curl 4x5-8
Dumbbell curl 3x5-8
Barbell reverse curl 3x5-8

Legs/shoulders
Squats 4x12-15
Leg press 3x12-15
Stiff leg deadlift 4x12-15
Leg curl 3x12-15
Standing/seat calf raise4x12-15

Seated military 3x5-8
Seated db press 3x5-8
Lateral raises 2x5-8
Upright row/db shrugs 3x8-10

[swolehead]

I would just do all 3 daysbin a row then 1 day off

[Hard_Body]

This split makes absolutley -0 sense to me ,your hitting legs and delts the day after a chest tricep and back session? so what is your split chest triceps then a back biceps workout. then legs and delts the next day then rest?, I do not see how you cannot train shoulders after a leg workout you should be destroyed after a hard leg workout man. This split is flawed

[Khazima]

Just do push pull legs if you're going to do a 3 day split bro. Don't overthink it, eat to grow.

Push;
Bench press 5x5-8 whatever u prefer
Standing military press 5x5-8
Incline dumbbell/barbell press 3x8-10
Dips 3x10-12

Pull;
Bent over row 5x5-8
Pull-ups 5x AMRAP (as many reps as possible)
Cable/tbar row 3-4x8-10

Bicep curl 4x8-12
Hammer curl 4x8-12

Legs;
Squat 5x5
Deadlift (do pull, push, legs if you're one of the people who can't accept deadlift predominantly works the legs and lower back) 5x5
Front squat/legs extension/leg press/ leg curls (doesn't matter which one, squats and deadlifts is plenty.

Rest, repeat, do whatever you want with the sets and reps but that is a good outline.

[Buster Brown]

I was wondering if my 2 days on then 1 day off routine seemed nicely setup. It's my first time constructing a routine with lots of compound movements and very little isolation but with the 2 days on 1 day off I'll be able to hit 2 things twice in the week! I'm an ectomorph and have a fast metabolism so I try staying in the gym 40-50 minutes max. Any advice and tweaks to this routine are highly appreciated, aswell as certain tips for ectomorph training in the gym with what works best in your own opinions. Thanks guys Chest/triceps Flat bench press 4x5-8 Incline bench /incline machine press 3x5-8 Flat dumbbell press 3x5-8 Incline dumbbell press 3x5-8 Incline dumbbell flies 2x8-10 Reverse grip bench 4x5-8 Close grip bench 4x5-8 Tricep push downs/Ez curl skull crushers 4x5-8 Abs - leg lifts and vcrunches Back/bis Deadlift 4x5-8 Bent over row/tbar row 4x5-8 Lat pull down/wide pullup 4x5-8 Dumbbell side rows 4x8-10 Barbell curl 4x5-8 Dumbbell curl 3x5-8 Barbell reverse curl 3x5-8 Legs/shoulders Squats 4x12-15 Leg press 3x12-15 Stiff leg deadlift 4x12-15 Leg curl 3x12-15 Standing/seat calf raise4x12-15 Seated military 3x5-8 Seated db press 3x5-8 Lateral raises 2x5-8 Upright row/db shrugs 3x8-10

3 on 1 off is a better approach. I think you need to cut back your volume back a bit if you want to keep this productive.

[Hard_Body]

Your chest workout does not make much sense to me, if your already doing barbell bench and incline bench then there is no need to follow that up with an incline d bell press and flat at all, then your going back to the bench to do 8 more sets for triceps ? lmfao 4 sets of reverse grip bench 4 sets of cgb, if you wanted a compound to hit the tries Id throw in a smith machine cgb instead of a free weighted one after your chest workout is done/ If your doing 2 chest days a week you could do 1 barbell day 1 dumbbell instead of combining them together

[Buster Brown]

Your chest workout does not make much sense to me, if your already doing barbell bench and incline bench then there is no need to follow that up with an incline d bell press and flat at all, then your going back to the bench to do 8 more sets for triceps ? lmfao 4 sets of reverse grip bench 4 sets of cgb, if you wanted a compound to hit the tries Id throw in a smith machine cgb instead of a free weighted one after your chest workout is done/ If your doing 2 chest days a week you could do 1 barbell day 1 dumbbell instead of combining them together

I see a lot of young guys either throwing in the kitchen sink or not doing quite enough. I think this is what a balanced workout look like.....for me:
Abs: standing rope crunches....2x to failure
Physio ball crunches with weight ...2x to failure
Chest: Barbell press...1 warm up. 1 feel ..5x5
Incline barbell: 8/8/6/6/6
Flat dumbell singles: 4x10
Physio ball flyes: 3x10

Triceps: close grip bench press with a block : 8/6/5/5/5
Over head extension : 4x10
Go home...... Triceps can be hit again with shoulders later in week.