3 day split

[TURBO3000]

I need a good 3 day split. Mon/Wed/Fri are about my best gym days. Sat is possible. I made a 4 day split but I just don't like it, and I can't ever seem to think of a good 3 day split, I always try and put to much into each day.

[snickers1]

Re: 3 day split

mon - chest and bi's
wed - shoulders and tris
fri - legs and back

only way i can think cause there is no way to do back and legs on different days... also on chest day warm with doing calves ... if you get a sat in then it would be different but sounds like you will not be able to make every sat

[supasaiyan99]

Re: 3 day split

This is what I did for a 3 day split.
Mon- back/bis
Wed- Chest tris
Fri- Legs/shoulder.

It worked out fine for me.

[snickers1]

Re: 3 day split

mon- chest and amrs
wed- legs..quads hams and calves
fri- back and delts

reason is because you want to do your pushing on one and pulling on another.

[mrthnhmn]

Re: 3 day split

How's this for sum split training:
Mon 11am Tri's
415pm Chest
Tues 11am Bi's

[mrthnhmn]

Re: 3 day split

^F'd up my own thread, dammet!

Mon
11-1130am Tri's
4-530pm Chest

Tues
11-1130 Bi's
4-530 Back

Weds
11-1130 Chest
4-530 legs

Thurs
11-1130 Back
4-530 Shoulders & Cardio

Fri
11-1130 Lagging muscle group usually Ham's/Traps/should
4-530 Yeah right!

Sat Sun
OFF

[bowbow]

Re: 3 day split

^ Only if your a pro with freaky genetics. Twice a day is to much even if your only doing one body part at a time. Your CNS will be fried and never recover from that.

[TURBO3000]

Re: 3 day split

I just sat down and was going to write up a routine. I can already tell that I am going to put too many sets/reps into each day.

Example
If Friday is legs and delts, then I would try and turn it into an hour and a half workout. I can hit an hour workout pretty hard, but an hour and a half, that is too long for me.

[badasz32]

Re: 3 day split

mon chest /tri..... both pushing
wed back/bi... both pulling
Fri shoulder/legs

[Evil Ryu]

Re: 3 day split

I think the best 3 day split is.....

1. Chest, delts, tris
2. Back, bis
3. Quads, hams, calves

It takes a couple of weeks to get used to, but I works well. You won't be able to use your normal weights for the second and third bodypart as usual, but after you get used to the routine you will be able to give those bodyparts 100% regardless of a decrease in poundages.

[6p6]

Re: 3 day split

you know I wouldn't suggest it for an extended period of time but have you thought about hitting your total body Mon, Wed, Fri? I did that when I had a real crunch for time, actually its not to bad