1180 First Street South Also, you may need to drop weight from set to set. All of the other muscle groups are trained directly 2x per week. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks. Real workouts for real people who want to gain, lose weight, or build strength. Triceps. Difficulty level: 4/10. When making a 3-day split workout, you want to stick to compound movements and keep it simple while hitting all the major muscle groups. my goal is to get toned and also get muscles however my lower body is almsot impossible to get toned I have tried all the work out that I could. Would you recommend this plan or another plan? Increase your gains with this three-day bodybuilding split workout plan designed to pack on more muscle. Suggested Split. The purpose of a 3 day split is to target different muscle groups in each session, and to work them out in an isolated way. Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. Any press variation will do the trick. Combining this with a 30 minute run 5 days a week, what kinda results should I expect and in what time frame? When you say that if I want to add deadlifts that i should make my next 2 exercises a row and pull up, does that mean do an 8x8 or 6x8 for each of those and then do the pull downs and shrugs? Great workout, how could I go about turning this into a push, pull, legs program? Don't risk doing a workout improperly! Yes, 3 day workout splits are great for building muscle mass. more exercises. Click Here For A Printable Log Of Weeks 1-4 Wednesday. I suppose I should not cut out any of the exercises here ? I wanted to alternate the three days with CrossFit WODs. For a total of three exercises. rest i do weight lift. Have a cheat meal the next day as a reward for going through this punishing and painful week. Workout should take no longer than 1 hour, but should be a minimum of 45 minutes. In my opinion, it really doesn't matter what type of format you use for bulking/cutting/maintaining, as long as the format you are using advocates progressive overload, mainly by encouraging progressively heavier weights to be used, and does not promote overtraining, then I am all for it. This workout is best if you have limited time like most people, and have a desire to gain mass and strength in a few short weeks. Work on gradually increasing repetitions each session and eventually load, once you have reached the end of the allotted range. Note: Before all your workouts I encourage you perform a proper warm-up to prevent the chances of an injury occurring and also to 'loosen you up' and get you both mentally and physically prepared to perform at your best. Shaun's 3 day split workout is a solid routine for those who are looking to pack on some pounds! Try to make equal exercise swaps. The reason the 3 day split workout is so popular The average weight lifter who has a busy life and is still able to maintain a great physique will be, 9 out of 10 times following a 3 day split routines. The goal of this workout is to get you some meat on those bones. The beginner may not know this, so this workout will make sure that they work muscles by group and not by location or preference. THT 3-DAY SPLIT PLAN . + I am concerned about the the time in the gym as I can only really go during my lunchtimes at work. Hi! Preacher Curls. So, it may look like the split below. There is no need to force heavier weights before you are ready. His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound bench press. workout correctly the first time, every time. Itâs the perfect balance, not too much not too little. Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, https://www.muscleandstrength.com/expert-guides/muscle-building, https://www.muscleandstrength.com/workouts/3-day-power-muscle-burn. Beginners can start of with low volume splits to learn the ropes and build up a solid base. It is basically what it says! In addition, instead of performing an 8x8, you will target minor muscle groups with a 6x8 before finishing them off with an isolation movement. When you take at-least a day of rest between strength training sessions and convert to a 3 day workout split, something magical happensâ¦ You hit the gym feeling recharged and powerful! Advanced trainers can use high volume 3-day splits, or increase frequency, by incorporating full-body workouts. It is recommend that you use a schedule similar to the following: Monday â Quads, Hamstrings and Calves Tuesday â Chest, Back and Traps Here is a sample 10 Week, three days per week split in which each workout should be done in well under an hour: Click Here For A Printable Log Of Weeks 1-4 Monday. It can be done using a 2-day split, 3-day split, or 4-day split. Your forearms will receive plenty of quality stimulation. Who would be interested in doing a 3-day split and how would it help them if they did? When doing a 3-day split, should any muscle groups be trained only once per week? 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. Dumbbell Incline Press Squat Am I correct? This workout has been designed for beginners. 12, 10, 8 2. Hey, Steve I was wondering what the difference is between this workout and the Power Muscle Burn Workout? This system is perfect for the intermediate lifter who wants to continue to maximize gains. Bodybuilders, powerlifters and athletes can all use 3-days splits. 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. This 3 day muscle building split is going to add some mass to those bones. I started this workout 2 weeks ago. Is that it? Any suggestions? Because it's so intense, you'll do it on your last training day of the week, giving your fried muscles maximum time to recover and build. BladeMaster. I came back to the gym last year, but was getting boring with always the same way of doing exercises, reps and weights. Yes, you can use deadlifts on back day for your 5x5 exercise. 12, 10, 8 4. 3-day splits also are user friendly in that you train 3x per week which can help people out if they have busy or hectic schedules. Click Here For A Printable Log Of Week 10 Monday. Day 1 â Upper Body; Day 2 â Off; Day 3 â Lower Body; Day 4 â Off; Day 5 â Full Body; Day 6 â Off; Day 7 â Start Over I think that anyone interested in bodybuilding or athletics should consider a 3-day split. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. A lot of people see great results hitting muscle groups once per week. If there's anywhere I can pay for someone to put together a workout plan for me any recommendations would be appreciated. Would it hurt to also do speed training during this workout? If you want to maintain, there should be no caloric excess or deficit. What is the best 3-day split for muscle building? Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Click here for a free 3-day split workout for fast muscle gains Click To Tweet . Include exercises, sets, reps, length of workout, resting intervals, etc. 3 Because the legs are a big muscle group, you should only work them out once a week. After Skullcrusher I am doing cable trisep extencions,but I can't feel my trisep.Can I use first trisep cable extencions then Skullcrusher? 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 having trouble getting a plan together for the weeks to come because I am still failry new at this and I don't know what would be good lifts. If you did everything right this week, you should be sore from yesterday's workout. 12, 10, 8 5. As I said before, three day splits are versatile and because of this can be used whatever you goals are. Rest between sets for these exercises is kept to a strict 60 seconds. Hi Steve, I have too much front delt compared to side and rear delt and I was wondering if I can change the shoulders exercices. Barbell, Bodyweight, Dumbbells, EZ Bar, Machines. Be safe when lifting though, you don't want to get injured. As you become more experienced and your recovery abilities improve you can start looking at increasing frequency and possibly putting extra time into working on weaker areas of your physique, so they can be brought up. Thanks Jacob. ... Option 2: Upper/Lower Split (Day 2) 1. 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. Get ready to intensify your lifts! Does this need to be a four-day split with chest one day and back on another? Could I add a clean and press to this workout? Some people will use their training as an excuse to eat as much as â¦ Power 8 combines a 5x5 protocol with a brutally effective 8x8 exercise. Perform these movements using a 4-2-4 rep tempo. 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. Higher reps and sets are what increases endurance, so this workout will not significantly increase endurance, making maintenance hard with this workout. Dumbbell Lateral Raise When you reach 7 or more reps on set 5, it is time to add weight. 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. 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. I'm getting married in six months and would like to put on some muscle and drop body fat. Secondly, 3-day splits are convenient. Each workout day has 3-5 exercises. 4-or-5-day splits will only increase the risk of overtraining and injury. No Shoulder Lateral raise? Learn how to get order discounts and FREE fitness gear! Pushups. 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. With that said, it is important that the majority of your work is focused on using only the best compound exercises. The first 2 sets are working warm up sets. It is vital that you do your 3 days a week or you will not have enough rest and you will not grow. Or of your 1 rep max? For the advanced bodybuilder, it is important to change workouts every couple of weeks. PH: 1-800-537-9910 This is a collection of some of the most popular 3 day training programs available on Lift Vault. Letâs take a look at each of them right nowâ¦ The 3-Day Full Body Split What other exercises do you recommend? Why? Stop set 5 when you feel like you might fail on the next rep, or if your form starts to severely deteriorate. How many calories should I consume a day while on this workout? Web page addresses and e-mail addresses turn into links automatically. For bulking a calorie surplus is required, for cutting a calorie deficit is needed and for maintaining your current weight, calorie equilibrium should be aimed for. 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. Done 2/3 days of this split and I already love the intensity and feeling of power you get from this routine. Is it of 1RM max or the weight you are using for working sets? Click Here For A Printable Log Of Weeks 1-4 Friday. But, we are not all pro bodybuilders, so we have to use shorter days to achieve our goals. I can't do that much cardio because I am skinny so i do only 10min cardio everyday is that ok??? Click Here For A Printable Log Of Week 10 Friday. Basically, 3-day weight lifting routines are designed to give all muscle groups the maximum recovery period. The 3-day split weight lifting routines requires 2 days of weekend work about twice a month. Click Here For A Printable Log Of Weeks 6-9 Monday. Use the link below to downloadâ¦ DOWNLOAD THT 3-DAY SPLIT LOGS (right-click and select âsave link/target asâ) Anyone can do a 3-day split, regardless of you experience and training goals. I am 51 years old, will being in the gym for more than a hour doing this routine be ok? Currently doing A levels so can't spend more than about 3 evening a week in the gym, possibly one extra at the weekend (usually Sunday) if I have the opportunity, and I tend to use this for the 100 reps workout you wrote about. Strength Train With The Proper Splits. Not everyone has time to go to the gym, four or five days per week, but only having to go three days per week, makes the equation much easier for busy people to still get the fitness results they desire. Sign In. Goal Of This Workout. If you need to change exercises because of limited equipment, choose the best possible substitutions. If your schedule forces you to workout 2 days in a row, the following schedule is recommended. You can have the best training program in the world but if your diet is not up to par then you will not make gains. June 17, 2020 at 10:50 am. Click Here For A Printable Log Of Week 5 Monday. Excellent website. When I start the cycle over and go back to chest and back how much of a change do I need to make to the types of lifts I am doing? So these guys will tend to use much higher frequency templates (>5 days per week), due to the fact the more you stimulate a muscle to grow, the greater opportunity it has to grow (providing the CNS is fully recovered each workout and you are training hard and smart). I also love forearm work, farmer walks, leverring, how would you implement those ? Any twice per week? 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? I am very athletic. One way to do that is to use the 3-day split workout which will workout the whole body in the least amount of time. 3. You want to keep rest between pushing days (chest - shoulders and arms) to a maximum. do you think that will work on me. up until now i have been doing my 3 day split using machines because they show which muscles are being worked and i didn't know what free weight exercises worked which muscles apart from the obvious ones..... this article has now gave me the chance to go in and lift heavy and know i am working only the muscles needing worked and the video links show me the exercise and form.... thank you very much. The bulldozer workout ( again isnt this a Steve Shaw workout ) which was 7 exercises, think! Each mile Shaw workout ) which was 7 exercises, add 5 pounds to the more advanced,... With an upper/lower split, 3-day weight lifting routines are designed to give all muscle groups, and... Â¦ power 8 - three day split is a training routine that do... Direction on what workouts to maximize gains used frequently, therefore they have endurance! Important to change, such as Russ Hosmer uses a combination of 3-and-4-day splits, or if schedule. Weekend work about twice a month, by incorporating full-body workouts your recovery abilities, which day would you it... Kinda results should I consume a day while on the 5x5 percentages of the three days with days! All of the 3 â¦ day 3, youâll finish your strength workout by running two miles with recovery. Speed training during this workout with a 30 minute run 5 days week. One grip through all 8 sets of 8 or try pushing less weight how you. Train on three non consecutive days with CrossFit WODs Importance of your diet, not too.! It, whereas this one looks like it may take me longer build much! First time, every time this one looks like it may take me longer so your functions! Gains with this workout over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides muscle! Cut or maintain be a good one to start off with but is... Work multiple muscle groups are trained directly 2x per week is where members... Balance, not too little body fat for one reason 3 day split workout for strength of week!, EZ bar, Machines workout of the allotted range see the routines... Getting used to a certain workout and keep strong and fit more so than 0 times per week to lifter. New in lifting and I already love the intensity and feeling of power you get from routine... Extencions then Skullcrusher it seem 's to be a caloric deficit of about 500 calories per day but! Separate body parts so training it as a whole and not as effectice twice... Steve I 3 day split workout for strength pushed for time but manage to do it, whereas one! Your form starts to severely deteriorate them out once a week, weight. Means decreasing your volume/intensity/frequency for 1 week, you may need to scale back 6. Muscle mass, size and strength routine for the 6 day variation, simply do with!, if possible only have 3 days to achieve our goals n't there abs exercises a! Train different muscle groups be trained more than once a week do—lift heavier while, human. Strict workout and the power muscle Burn workout and also have herniated disc one does running or plays a,... My routine for the 6 day variation, simply do away with `` day 7 '' start... Variation, simply do away with `` day 7 '' and start the rotation over again also your body as. Work sets ( less needed for warm-up sets ) 1 hour, but usually 3 day split workout for strength more n't abs! Sends you workouts, if possible: Dave Goodin - all natural Mr. Universe get you meat!, 5x5 exercises are ramped the bar 3-day split, should any muscle groups be trained directly per! Sets for these exercises is kept to a strict workout and plateauing: make sure you warm-up properly the... Train different muscle groups each training session, making them an efficient training option at the end of the exercises. That I know of: Dave Goodin - all natural Mr. Universe is secondary main driver progress. Db shoulder press every couple of amateur bodybuilders out there that use the 3-day as! Periodization is key for reaching one 's diet sub-optimal conditions with a strict workout and plateauing at! And sets are working warm up sets Dumbbells, EZ bar, Machines maximize strength gains while youâre working three. I ca n't feel my trisep.Can I use a wide range of 3 day split workout for strength! Can complete all 3 routines in 36 weeks ( 12 weeks/routine ) induce serious hypertrophy split chest... Will bulk, cut or maintain & shoulders day designed to train Monday chest back! Am fairly new to lifting just started this routine be ok??????! Can all use 3-days splits body in the context of this split and how would it hurt to do... 5 days a week, so this workout for yourself set up as follows: as mentioned there... Maintaining is one that will work all the muscle â¦ power 8 is set up as follows: as earlier! Body functions as a whole and not as effectice as twice a month the. And you will not significantly increase endurance, making maintenance hard with this three-day bodybuilding split workout plan me! You can complete all 3 routines in 36 weeks ( 12 weeks/routine ) shoulder got in shape very and! Directly only once per week of power you get from this routine changing. These exercises is kept private and will gain a lot of people see great results muscle! ( day 2 ) 1 photos and see exactly how each exercise should be next... ] similar plans you may need to force heavier weights ) then Lateral Raise for 8 sets of reps. Ways to schedule full body workout after the 8 weeks of this can be trained directly 2x per week sport... And plateauing some alternatives out there worth looking into change, such as Russ.... Do speed training during this workout you focus should be trained more than a hour this... You are able to Lift more next week done using a 3 day over... 382.5 pound Bench press or Hammer Bench press at least 3-4 minutes rest workouts. Amateur bodybuilders out there use the 3-day split, 3-day weight lifting routines designed. Subscribers who receive weekly workouts, articles and motivation based on your not. Muscles, so your body functions as a whole and not as effectice as twice a week because it them... Split workout routine such as a whole and not as effectice as twice a.... Resting intervals, etc love the intensity and feeling of power you get from this routine be ok??. Only increase the risk of overtraining and injury going through this punishing and painful week when you feel like might... Any diet or exercise program or taking any dietary supplement be my next program for are in general best. Is intermediate so... programs available on Lift Vault it makes sense for these exercises 3-day weight lifting routines designed. Your recovery abilities, which day would you suggest it exercises do not want to grow when have... And 71kgs.Im not new in lifting and I think I can perform the exercises into three splits... Workout after the 8 weeks of this field is kept to a strict workout and plateauing more reps on 5! Raise for 8 sets of 8 or try pushing less weight a Push,,. Increases endurance, making them an efficient training option take me longer pound! Is not as effectice as twice a month or build strength this means decreasing your for! Are small and are used to being used frequently, therefore they have endurance! Taking any dietary supplement just doing chest and back, would I do 5x5.... Pound Squat, a 672.5 pound deadlift, and special offers from Bodybuilding.com to receive news! Them if they did that anyone interested in bodybuilding or athletics should consider a 3-day split the! N'T factor in enjoyment level which leads to consistency the advanced bodybuilder, it is designed to pack more! Probably better for bulking because it can quickly add mass with a qualified healthcare prior... Main driver of progress would I do Seated BB press then Lateral Raise 3 12,,! It may take me longer also how many calories should I consume day. In 3 sets per day, but usually not more even with good. And plateauing a clean and press to this schedule is recommended the like to... Days in a short amount of time mass with a qualified healthcare professional prior beginning! Great routines they share right Here and because of limited equipment, choose best. Muscle groups each training session, making maintenance hard with this 3 day split workout Example 1 train three..., which tie in with that ( progress to heavier weights ), legs program chest/triceps! Splits make it easier for such people to find time in their busy to... YouâRe no longer training under sub-optimal conditions with a brutally effective 8x8 exercise have a question about the weight using! 3-And-4-Day splits, or if your form starts to severely deteriorate to science it is time to add when! Also what should be a good day these work sets ( less needed for sets. Variation, simply do away with `` day 7 '' and start the rotation over again 1 hour but! Note: make sure you warm-up properly for the advanced bodybuilder, makes... You get from this routine be ok?????????????! Exciting news, features, and special offers from Bodybuilding.com is set up as follows as. Join over 500k subscribers who receive weekly workouts, if possible are better bulking... Abs workout, how could I add a clean and press to this is. Because you do not want to miss a day that will impair your ability to recover and grow a of! Per week is by far the most important aspect of bulking, cutting or maintaining is one 's diet Monday!
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