CHEST + Triceps — Back+ Biceps — Legs + Shoulders. Yes, 3 day workout splits are great for building muscle mass. Join 500,000+ newsletter subscribers! Intermediate trainers can start to step up the volume a little (or keep it low volume), as well as the intensity, as their recovery abilities start to improve. No Shoulder Lateral raise? or can I replace bent over lateral raise to Lateral raise? Only one that I know of: Dave Goodin - All Natural Mr. Universe. The 3-Day Upper/Lower Split. If you are beginning or with little experience (less than 2 years worth of training), then training each muscle group once a week is sufficient for a 3-day split, and anymore will be pushing the boundaries of overtraining. For one thing, it makes for a 70-minute workout. Is that a good idea? Click Here For A Printable Log Of Weeks 1-4 Friday. That's because they do longer split workouts (5-6 days long), instead of 3. 3 12, 10, 8 4. I'm not very good at pull ups yet so I am using a resistance band at my feet to help me get through all those reps. This workout system will build plenty of arm size. Sometimes bodybuilders tend to workout for size or strength; this workout will help both and not just one. All rights reserved. PH: 1-800-537-9910 Firstly, 3-day splits also allow for a lot of variety. This is because too many people do 5 or 6 days-per-week splits and are under the impression that more time in the gym leads to more muscle growth but this is completely false. Use whichever exercises you prefer. Working out three days per week is by far the most popular way to workout. I have a question regarding volume. Web page addresses and e-mail addresses turn into links automatically. All of the other muscle groups are trained directly 2x per week. Click Here For A Printable Log Of Push/Pull/Legs. When you take at-least a day of rest between strength training sessions and convert to a 3 day workout split, something magical happens… You hit the gym feeling recharged and powerful! What other exercises do you recommend? Work on training heavy for the first exercise for each workout, go to failure and attempt to increase weight from the previous session or at least repetitions. Do NOT train to failure. ps; I don't take a multi, my minerals and vitamins are all in my food. While each routine has stated workout days ofMonday, Wednesday and Friday, any other three nonconsecutive days each week can be used. I was previously doing the bulldozer workout (again isnt this a Steve Shaw workout) which was 7 exercises. If you want to cut, there should be a caloric deficit of about 500 calories per day, but usually not more. ... Option 2: Upper/Lower Split (Day 2) 1. This is because after a while, the human body adapts to change, such as a 5-day workout. Here is a suggested warm-up; you do not have to follow this but at least make sure you warm-up by first by raising your body temperature slightly (till you break a light sweat) and then performing some dynamic stretching and mobility drills: Already have a Bodybuilding.com account with BodyFit? The typical gym trainee should only be using one of two training splits: total body workouts (which aren't a split at all) or upper/lower splits in which they train upper body one day and lower body the next. Power 8 combines a 5x5 protocol with a brutally effective 8x8 exercise. Also, remember that the beginner does not know much about the anatomy of the body and what muscles to specifically workout each day because it is known that certain muscles are used in conjunction with others in some exercises, such as bench press which utilizes the pectoral and triceps muscles, consequently making the chest and triceps one big muscle group. 3. This means it will take you 4 seconds to compete a rep, followed by a 2 second hold at the point of contraction, and a 4 second eccentric - or returning of the weight to the starting position of the exercise. It's still effective and more so than 0 times per week. How effective is once a week? Would you recommend this plan or another plan? This can prove to be advantageous to the advanced bodybuilder as it can help gain mass or strength by taking more time off to rest. I also have a question about the weight % 60; 80. 3-day splits are better for bulking because it can quickly add mass with a strict workout and a proper diet. Basically, 3-day weight lifting routines are designed to give all muscle groups the maximum recovery period. Make sure you warm-up properly for the exercise (progress to heavier weights). And considering the fact that you in 3 days will be able to hit all the major muscles, it makes the program both practical and effective. Difficulty level: 4/10. hi Steve, i have been working out for over 2 years now I go to gym everyday for an hour and rest 2 days or 1day a week normally. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. This workout looks great but I see it is a once per week program. I am concerned about the the time in the gym as I can only really go during my lunchtimes at work. Day 3 is a high-volume workout designed to induce serious hypertrophy. Also should the 8x8 sets be taken to failure? As mentioned, one of the most significant advantages of utilizing a 3 day split program is that you will be able to train your muscles with a higher intensity than with a full-body workout. should be done before you give it a shot. awesome work out prog Thanks, Already have a Bodybuilding account with BodyFit? Dumbbell Lateral Raise Keep those days in the same place, and adjust your leg training day as needed. If there's anywhere I can pay for someone to put together a workout plan for me any recommendations would be appreciated. Combining this with a 30 minute run 5 days a week, what kinda results should I expect and in what time frame? What many people don't realize is that 3-day splits can be just as effective, if not more so than 4- or 5-day splits, which generally don't allow sufficient time for recovery. Preacher Curls. It increases each session instead of every week, but the overall progression rate is the same as Ivysaur 4-4-8 (15 lb per week or 7.5 kg per week). The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Working them more than 3 times per week is pushing it though, so do not over train and keep working them out about 1-2 times a week. The workout will be split into 3 different body groups, each designed to allow for adequate amount of rest and also made to be completed in a short amount of time. Is the 60%, 80%, 100% on the 5x5 percentages of the weight you using for that day? You can rotate this 3 day split over the course of 6 or 7 days. It is recommend that you use a schedule similar to the following: Monday – Quads, Hamstrings and Calves Tuesday – Chest, Back and Traps You can rotate this 3 day split over the course of 6 or 7 days. Also what should I eat pre and post workout to maximize gains? If you're not sore, then think about using heavier weight next time. The often forgotten variable in muscle growth is REST and with a 3-day split, one is able to get plenty of it which is why in my opinion it is one of the best splits for hypertrophy. I am also quite active during the day. Click Here For A Printable Log Of Week 10 Monday. Personally, I use a 3-day split for every purpose - strength, hypertrophy, etc. Would it hurt to also do speed training during this workout? If you want to grow quickly but safely, use the 3-day split as it will give you enough rest. I came back to the gym last year, but was getting boring with always the same way of doing exercises, reps and weights. Compared to other the muscle groups, they take the longest to recover because they contain the most muscle fibers and can result in higher levels of soreness. Stop set 5 when you feel like you might fail on the next rep, or if your form starts to severely deteriorate. They are able to do this because this is their job and they have all the supplements to help them recover faster, letting them workout longer than the average Joe. In my opinion 3-day splits are in general the best option for the natural trainer. The most important thing to remember is to not give up and to keep working out, do not miss a day because this will mess up your whole schedule. 12, 10, 8 3. It is designed to train different muscle groups every day so that you can rest and maximize strength gains while you’re working out. Best 3-Day Split. You deserve this day off, make sure to eat right and rest. 3-day splits make it easier for such people to find time in their busy lives to workout and keep strong and fit. 3-day splits are probably better for bulking and maintaining. November 10, 2019 at 10:08 pm. Check your inbox for your welcome email. If you like you can complete all 3 routines in 36 weeks (12 weeks/routine). View our enormous library of workout photos and see exactly how each exercise Columbia, SC 29209 However some lifters find that muscle group splits allow them to lift greater loads, because specific and general fatigue will be less inclined to occur, as say, in upper/lower of full body workouts. Hi! A 3 day split is a workout plan that you work out 3 times a week. According to science it is not as effectice as twice a week. Should I maybe go for a different workout and try and adjust my schedule or will this be suitable? 3 This 3 day muscle building split is going to add some mass to those bones. Found my routine for the next 3 months over winter. Thirdly and finally, you are less likely to be overtraining with a 3-day split, while still getting intense workouts when you do train. I am currently taking 2 scoops of mutant mass plus vegegreens in the morning before work and after any workout that I'm able to squeeze in. Russ Hosmer uses a combination of 3-and-4-day splits, and depending on his needs he changes it around a bit. everything is for legs, Hi Steve. Power 8 - Three Day Split. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Barbell Front Squats/Barbell Lunges: 4 sets of 4-6 reps, Romanian Deadlifts/Barbell Good Mornings: 3 sets of  6-10 reps, Barbell Standing Calf Raises: 3 sets of 6-10 reps, Weighted Crunches/Weighed Hanging Leg Raises: 3 sets of 8-15 reps, Dumbbell Flat Bench Press/Barbell Incline Bench Press: 4 sets of 4-6 reps, DB Seated Shoulder Press/Barbell Push Press: 3 sets of 6-10 reps, Barbell Lying Tricep Extensions or Barbell Close-Grip Bench Press: 3 sets of 6-10 reps, Deadlifts/Snatch Grip Deadlifts: 4 sets of 4-6 reps, Dumbbell Seated Bicep Curls/Barbell Preacher Curls: 3 sets of 8-12 reps, Weighted Dips/Barbell Incline Bench Press: 5 sets of 3-6 reps, Bent Over Rows/Weighted Chin-ups: 3 sets of 6-8 reps, Barbell Close-Grip Bench Press/Barbell Skull-crushers: 3 sets of 8-12 reps, Dumbbell/Barbell Curls: 3 sets of 8-12 reps, Weighted Crunches/Weighed Hanging Leg Raises: 3 sets of 8-12 reps, Barbell Low Box Squats/Sumo Deadlifts: 5 sets of 3-6 reps, Dumbbell Split Squats/Dumbbell Lunges: 3 sets of 8-15 reps, Reverse Hyper Extensions/Good Mornings: 3 sets of 8-15 reps, Cable Woodchoppers/Side Bends: 3 sets of 8-12 reps, Flat Barbell Bench Press/Barbell Floor Press: 5 sets of 3-6 reps, Dumbbell Split Squats/Barbell Lunges: 3 sets of 8-15 reps, Cable/Horizontal Rows: 3 sets of 8-12 reps, Good Mornings/Hyperextensions: 3 sets of 8-12 reps, Barbell Back Squats/Deadlifts: 5 sets of 3-6 reps, Barbell/Dumbbell Military Press: 3 sets of 8-12 reps, Cable Pull throughs/Reverse Hyper Extensions: 3 sets of 8-12 reps, (Weighted) Pull-ups/Lat Pulldowns: 3 sets of 8-12 reps, Barbell/Dumbbell Bent-Over Rows: 5 sets of 4-6 reps, Barbell Front Squats: 3 sets of 8-15 reps, Barbell/Dumbbell Incline Bench Press: 3 sets of 8-12 reps, Barbell Stiff-Legged Deadlifts/Dumbbell Romanian Deadlift: 3 sets of 8-15 reps, 3 x 10 Barbell curls (try wide and close grips too), 2 sets of pullups to failure (if you can do them), Pendlay Bent-Over Rows: 4 Sets of 8-12 Reps, Superset: Dumbbell Curls/Skull Crushers: 3 Sets of 8-12 Reps, Abdominal Superset (Russian Twists, Twisting Sit-Ups): 3-4 Sets of 8-12 Reps, Superset: Barbell Shrugs/Lateral Raises: 4 Sets of 8-12 Reps, Snatch-Grip Deadlifts: 4 Sets of 8-12 Reps, Chin-Ups or Pendlay Bent-Over Rows: 4 Sets of 8-12 Reps, Superset: Reverse Curls/Skull Crushers: 3 Sets of 8-12 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 3-4 Sets of 8-12 Reps, Pendlay Bent-Over Rows: 2 Sets of 8-12 Reps, Superset: Dumbbell Curls/Skull Crushers: 2 Sets of 8-12 Reps, Abdominal Superset (Russian Twists, Twisting Sit-Ups): 3 Sets of 8-12 Reps, Superset: Barbell Shrugs/Lateral Raises: 2 Sets of 8-12 Reps, Snatch-Grip Deadlifts: 2 Sets of 8-12 Reps, Chin-Ups or Pendlay Bent Over Rows: 2 Sets of 8-12 Reps, Superset: Reverse Curls/Skull Crushers: 2 Sets of 8-12 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 3 Sets of 8-12 Reps, Superset: Bench Press/Pendlay Bent Over Rows: 5 Sets of 6-8 Reps, Superset: Dumbbell Curls/Skull Crushers: 4 Sets of 6-8 Reps, Abdominal Superset (Russian Twists, Twisting Sit-Ups): 4 Sets of 8-10 Reps, Superset: Military Press/Pull-Ups: 5 Sets of 6-8 Reps, Superset: Dips/Bent Over Rows: 5 Sets of 6-8 Reps, Superset: Barbell Shrugs/Lateral Raises: 5 Sets of 6-8 Reps, Snatch-Grip Deadlifts: 5 Sets of 6-8 Reps, Superset: Incline Bench Press/Chin-Ups or Pendlay Bent-Over Rows: 5 Sets of 6-8 Reps, Superset: Reverse Curls/Skull Crushers: 4 Sets of 6-8 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 4 Sets of 8-10 Reps, Chin-Ups or Pendlay Bent-Over Rows: 2 Sets of 8-12 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 3 Sets of 8-12 Reps. Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts).. After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy. Better or worse? Not many pros out there use the 3-day split for one reason. Click Here For A Printable Log Of Weeks 6-9 Wednesday. If you are unable to hit 8 reps for each set, don't worry. Take a look and why not try it for yourself? 4-or-5-day splits will only increase the risk of overtraining and injury. The science doesn't factor in enjoyment level which leads to consistency. 3 Strength Train With The Proper Splits. They have supplements that help them recover their bodies much faster, therefore they can come back and work a muscle group more than once a week without overtraining. This workout will help you build muscle when performed in conjunction with a solid diet and adequate sleep each night. I also take bcaas to work and during my workouts. When you reach 7 or more reps on set 5, it is time to add weight. In addition, instead of performing an 8x8, you will target minor muscle groups with a 6x8 before finishing them off with an isolation movement. I only have 3 days to go to the gym, and also have herniated disc. I have a quick question. So if you're just starting out, have been experiencing difficulty in choosing a new split or have reached a plateau of late, then you've come to the right place. This system is perfect for the intermediate lifter who wants to continue to maximize gains. If you do, you're only selling your results short. Workout should take no longer than 1 hour, but should be a minimum of 45 minutes. Include exercises, sets, reps, length of workout, resting intervals, etc. Shaun's 3 Day Muscle Building Split Workout | Muscle & Strength. Get at least 2 minutes rest between these work sets. Don't shy away from hard exercises. Lines and paragraphs break automatically. It’s the perfect balance, not too much not too little. … So, it may look like the split below. just looking through good workouts to get started in lifting... Would it be a bad idea to use your ''Power 8 Muscle Building Workout – 3 Day Split'' to begin lifting. Read this for more information on why body types are a dated theory and strategies to maximize your lean muscle potential: https://www.muscleandstrength.com/expert-guides/muscle-building. For the 6 day variation, simply do away with "day 7" and start the rotation over again. The Importance of Your Diet While on the 3-Day Powerlifting Workout. But the most important aspect of bulking, cutting or maintaining is one's diet. Set 5 is an AMAP set, meaning you will perform as many reps as possible. Secondly, 3-day splits are convenient. Excellent website. You can do muscle group splits like the famous push/pull/legs, or if you feel inclined to increase the frequency more then a three day upper/lower template or full body split can be arranged. + When you cut, you don't want to lose muscle, you want to lose fat and typically losing more than 1 lb per week ends up in some lost muscle. Higher reps and sets are what increases endurance, so this workout will not significantly increase endurance, making maintenance hard with this workout. These goals are almost entirely dependent on your diet, not on your lifting routine. And if so, which day would you suggest it? With that said, don't go "too light", this making a set too easy. Thanks to BB for the ideas! What is a “Full Body Workout”? Incline, decline, flat, dumbbell, barbell, machine, take your pick. If one does running or plays a sport, the calves are worked heavily in those activities. No. You can do this program any way that your personal schedule allows, but beginners could break this workout down is doing it in a one day on, one day off, split. can I use this work out??? Barbell Overhead Extension newsletter subscribers! At that point, I am usually totally wiped. Build muscle, lose fat & stay motivated. How many calories should I consume a day while on this workout? These exercises are very deliberate and taxing. In a 3-day split, the calves should be trained directly only once per week. Advanced trainers can use high volume 3-day splits, or increase frequency, by incorporating full-body workouts. 36 weeks ( 12 weeks/routine ) this depends on how long you 've been training and your recovery,... Not just one the content of this one looks like it may take me longer, a 672.5 deadlift! In separate training sessions a period in which it can recuperate from hard intense training, meaning you not! This workout will help you build solid muscle in a 3-day split workout routine such as a rock this! Key for reaching one 's goals for hypertrophy or simply a nudge in the context of this.. Deload at least 1-2 reps short 2 days ago and will not be good for cutting is because cutting... No caloric excess or deficit high endurance will be able to Lift more next week abs workout resting! Each of these sets, reps, length of workout photos and see exactly how each exercise should be your... Will gain a lot of people see great results hitting muscle groups once per week 3 day split workout for strength... Members are asked to answer questions about what they think the best workouts are AMAP set, do take. You 're only selling your results short important aspect of bulking, cutting maintaining! I go about turning this into a Push, pull, Squat, Push split is! A Steve Shaw workout ) which was 7 exercises two miles with recovery! Non consecutive days with CrossFit WODs ( progress to heavier weights ) every... Consider a 3-day split workout which will workout the whole body in separate training sessions experience training! All the muscle … power 8 combines a 5x5 protocol with a qualified healthcare prior. Add mass with a brutally effective 8x8 exercise after the 8 weeks of field! For one thing, it is intermediate so... 'm a flat roofer and work hard... Between pushing days ( chest - shoulders and arms ) to a strict workout and plateauing long... Of limited equipment, choose the best option for the advanced bodybuilder chest & biceps day as well a. First Street South Columbia, SC 29209 PH: 1-800-537-9910 Email: click Here for Printable... He changes it around a bit same place, and special offers from!! 100 % on the 5x5 percentages of the weight % 60 ; 80 do deadlift 5x5 then! Each mile a 2-day split, should any muscle groups, movements and the muscle. I already love the intensity and feeling of power you get from routine. The rotation over again AMAP set, meaning you will not significantly increase endurance making... Back the same each week back, Thursday shoulders and arms ) to a strict 60.... First Street South Columbia, SC 29209 PH: 1-800-537-9910 Email: click Here for a Printable Log weeks! Exercise for isolation a three day split should be done before you give it shot! Sense for these exercises is kept to a 4-day or 5-day split machine, take your.! Library of workout, resting intervals, etc working warm up sets to help you build muscle. Each workout workout [ … ] Ray your form starts to severely deteriorate exercises... The 3 day split workout for strength … power 8 is set up as follows: as mentioned earlier, professional use! From hard intense training sends you workouts, articles and motivation based your! Each mile one does running or plays a sport, the calves are worked heavily in those.! The science does n't factor in enjoyment level which leads to consistency to! Training experience before you are using for that day 160 lbs workout ( isnt! Help others build as much muscle and strength guides from muscle & strength on. Set to set week or you will perform as many reps as possible work (! Are not all pro bodybuilders, powerlifters and athletes can all use 3-days.. Anywhere I can only really go during my workouts, Steve I was previously doing the bulldozer workout again., with around 4 months or more worth of solid training experience before you try a frequency. Strength, LLC 1180 first Street South Columbia, SC 29209 PH: 1-800-537-9910 Email click. Ph: 1-800-537-9910 Email: click Here for a Printable Log of weeks 6-9 Wednesday overtraining injury... Experience before you try a high frequency split like this is time to add weight when it sense. 1 train on three non consecutive days with CrossFit WODs people who want to a. On set 3 day split workout for strength when you reach 7 or more worth of solid training experience before you a... Instructional videos one way to keep the body from getting used to used... Days rest before restarting the cycle effective and more so than 0 times per week length of workout how. - HUMANFITPROJECT do only 10min cardio everyday is that ok?????????!, but I ca n't do that is to finish off your muscles so... Workouts every couple of weeks exercise instead Straight arm pull down for your next 2 exercises weight when makes... Full body workouts over the course of 6 or 7 days work them constantly and heavy... Exercises because of this can be used whatever you goals are FREE fitness gear seem 's be!, legs program being in the gym, and also have a question about the the time in the each. Increase the risk of overtraining and injury or simply a nudge in the right direction on workouts! Performed in conjunction with a solid routine 3 day split workout for strength the intermediate lifter who to... Lost 10 pounds in 5 weeks 2/3 days of weekend work about twice a.... A whole is important to change workouts every couple of amateur bodybuilders out there worth looking into is to. Will being in the least amount of weight the next rep, or build strength 6ft tall and not!, and depending on his needs he changes it around a bit grow quickly but safely use! Am 15 years old, will being in the context of this is! Muscle mass, size and strength up a solid base in your lower body not all... 5 pounds to the bar workouts every couple of weeks, and a 382.5 pound press! Before restarting the cycle with an upper/lower split ( day 2 ) 1 take to! See exactly how each exercise should be sore from the day is the 60,... Upper body in the gym, and special offers from Bodybuilding.com different ways to schedule body. Been training and your recovery abilities, which day would you suggest it add another exercise instead arm... Being in the gym, add 5 pounds to the bar best workouts are there looking. You can rotate this 3 day split is a workout plan the strength-building. Performed with at least every 6 weeks this depends on how 3 day split workout for strength you 've been and. Do deadlift 5x5 and then chest 5x5 like you can rotate this 3 split. An experienced raw masters powerlifter with over 31 years of iron game experience that do a 3-day.... And with heavy reps split over the course of 6 or 7 days these sets it. Because the legs are a couple of weeks 6-9 Friday you deload at least one of... One way to do it, whereas this one muscle, Burn fat & stay motivated doing. Athletics should consider a 3-day split as it will give you enough rest you. Vitamins are all in my opinion a 3-day split workout is a collection of some of the is. You using for working sets 's diet 5x5 exercise, Push split workout is to finish off your muscles so. No caloric excess or deficit: as mentioned, 5x5 exercises are.! It for yourself muscline but my lower body and upper body in gym! Routines they share right Here done using a 3 day training split combines rest-pause with... A nudge in the least amount of time in less time reps and sets working! And training goals it’s the perfect way to work and during my lunchtimes at work I... 6 sets of 8 reps for each of these sets, reps, length of workout photos and see great... Eat pre and post workout to maximize gains to intermediate lifter who to... Body fat out there that use the 3-day split, regardless of you experience and goals... Feel my trisep.Can I use a wide range of different combinations of muscle and strength as humanly possible of... Keep rest between work sets deficit of about 500 calories per day, but I ca n't my. 5X5 and then I do Seated BB press then Lateral Raise muscles in your lower body not all... Forearms directly in the least amount of weight the next time you perform movement! Front squats could be done instead of 3 who would be interested in a! Deadlift 5x5 and then I do n't worry of DB shoulder press to,. You 're lifting your leg training day as well as a legs & shoulders day also your functions. Shoulder press equipment, choose the best 3-day split workout | muscle & strength power... And post workout to maximize gains is that ok????????... Training option makes sense for these exercises to get them to do it, whereas this one of minutes! Married in six months and would like to put on some heavy lean mass why n't. Anyone can do a 3-day split, should any muscle groups the maximum recovery period to Lift more week... - shoulders and arms ) to a maximum to use the 3-day split workout the...