3 and 4 day routines

[geesler]

Anyone doing a 3 or 4 day split- please post em! Thanks!

[Phreak]

Re: 3 and 4 day routines

back when i was training for all-out growth, i would do a split like this:

mon- chest/biceps
tues- legs
thurs- back
fri- shoulders/triceps

[Skarhead]

Re: 3 and 4 day routines

3 day splits are the best IMO

[geesler]

Re: 3 and 4 day routines

3 day splits are the best IMO

Yeah that reminds me, I've also been meaning to ask you what your DC routine is..? I'll post mine here when I get home. I'm thinking of taking a break from it and doing a 4 day tri-set for a while.

[Skarhead]

Re: 3 and 4 day routines

I took out many R/Ps on my DC sets and have been doing much better on it.

[geesler]

Re: 3 and 4 day routines

I took out many R/Ps on my DC sets and have been doing much better on it.

So mostly just the one straight then? Do you think the RPs were overtraining you?

[Skarhead]

Re: 3 and 4 day routines

So mostly just the one straight then? Do you think the RPs were overtraining you?

absolutely

[T-Man007]

Re: 3 and 4 day routines

Day 1 - Quads/Adductors/Biceps
Day 2 - Chest/Calves/Tris
Day 3 - Off
Day 4 - Back/Traps
Day 5 - Hams/Delts/Abs
Day 6 - Off
Day 7 - Off or Repeat depends on intensity.

I never understood how someone could effectively train their entire lower body in one workout. Seriously, I see guys do their entire lower body in the same time it takes them to do two little muscle like bis and tris. But then again, that's probably why my legs over power my upper body. Better to have too big of a lower body than too small, IMO.

[geesler]

Re: 3 and 4 day routines

I do DC style routine 2 day split, 3 versions of the split w/ diff. exercises and roated them M, W, F.

week 1
Day 1 - Shoulders , Chest, Tris, Back Width, Back Thickness
Day 2 - Off
Day 3 - Biceps, Quads, Glutes, Calves
Day 4 - Off
Day 5 - Shoulders , Chest, Tris, Back Width, Back Thickness
Day 6 - Off
Day 7 - Off
week 2
Day 8 - Biceps, Quads, Glutes, Calves
Day 9 - Off
Day 10 - Shoulders , Chest, Tris, Back Width, Back Thickness
Day 11 - Off
Day 12 - Biceps, Quads, Glutes, Calves
Day 13 - Off
Day 14- Off
week 3
Day 15 - Shoulders , Chest, Tris, Back Width, Back Thickness
etc

[Skarhead]

Re: 3 and 4 day routines

Day 1 - Quads/Adductors/Biceps
Day 2 - Chest/Calves/Tris
Day 3 - Off
Day 4 - Back/Traps
Day 5 - Hams/Delts/Abs
Day 6 - Off
Day 7 - Off or Repeat depends on intensity.

I never understood how someone could effectively train their entire lower body in one workout. Seriously, I see guys do their entire lower body in the same time it takes them to do two little muscle like bis and tris. But then again, that's probably why my legs over power my upper body. Better to have too big of a lower body than too small, IMO.

1 exercise for quads, one for calves, and one for hams.

Squats (or squat varation) , Calve Exercise, and Good mornings, or SLDs

doesnt take too long. Should take longer than Bi's and tris though.

[badasz32]

Re: 3 and 4 day routines

i bust out a 3 day split,
monday, chest and tri
wednesday, back and bi
friday, shoulders and legs

then i switch it up
monday chest and back
wednesday biceps and triceps
friday shoulders and legs

if i go monday, tuesday, thursday, ill do anthoer bench day on friday, and arms on sat. i like to mix it up.

[T-Man007]

Re: 3 and 4 day routines

1 exercise for quads, one for calves, and one for hams.

Squats (or squat varation) , Calve Exercise, and Good mornings, or SLDs

doesnt take too long. Should take longer than Bi's and tris though.

That's what I don't get, 1 exercise for the biggest muscle on your body (quads) and what, 3 or 4 exercises for a puny little muscle like the bicep. It's doesn't make any sense, to me that is.

Now, don't get bent out of shape bro, I'm not "attacking" you, because your training goals might be different than mine. I'm just stating that if the goal is maximum size and a person does 3 to 4 sets for a little muscle like biceps or triceps or even delts, yet they only do 1 exercise for the biggest muscle quads. That doesn't make sense. The biceps are so small that you can totally fatigue them in just a couple sets. But the quads, atleast mine, can go and go before they totally die. And that makes sense, the bigger the muscle, the more abuse it should be able to handle. Also, I think it takes more work for a bigger muscle to completely exhaust all of its motor units than a smaller muslce.

Just my opinion.

[Skarhead]

Re: 3 and 4 day routines

T-Man I guess no one ever introduced you to 20 rep squats? (widow makers)

To be honest with you. I barely do any bicep work bc most my back movements will work them out already

tricep work i can do a little more than my bicep work but I'll still only do 1 set maybe I'll do it R/Ped.

as you can see Im a low volume, HIGH intensity trainee.

However, I just started a modified west side bar bell routine, which is supposed to be the best for strength and mass. I'll let everyone know hows it goes.

[Equalizer]

Re: 3 and 4 day routines

here is mine

Chest/Tris/Abs

Hams/Quads/Glutes/Calves

Back/Biceps

Traps/Delts/Abs/Calves

[myseone]

Re: 3 and 4 day routines

I use a four way split:

day 1. chest/arms
rest 2 days
day 4. back/shoulders
rest 2 days
day 7. quads
day 8. hamstrings/calves/inner thighs
rest 2 days
day 11. repeat cycle

this is done in the off season to allow for the fullest recovery possible, greater strength and mass gains.