Trying to convert my 5 day into a 3 day - AnabolicMinds.com

Trying to convert my 5 day into a 3 day

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    RAZORBACK09's Avatar
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    Trying to convert my 5 day into a 3 day


    Right now i'm on a 5 day split. I've been using the same routine for about 2-3 months changing it slightly but I can no longer do a 5 day and I want to do a 3. Currently I'm on a cut cycle, mostly just trying to define my muscle and loose a bit more belly fat. The 5 day I was using was for bulking, I would like to try to stay around the same sets/reps. I feel my muscles are now too used to this routine and it needs a change. With a huge help of suncloud I was able to make this workout.

    Right now this is how it looks, if someone can help get me into a 3 day that would be great :

    MONDAY :

    Bench
    incline bench
    weighted dips
    close grip bench
    reverse grip seated dips
    upright rows
    military press

    TUESDAY :

    deadlifts
    shrugs
    t-bar rows
    barbell curl
    face pulls

    WED :

    squats
    leg extension
    leg press
    calf raises
    pinwheel curls

    THURS :

    dumbell bench
    tri pulldown (parallel)
    tri pulldown (overhand)
    tri pulldown (underhand)
    front DB raises
    cable crossovers

    FRI :

    DB rows
    rope hammer curls
    DB shrugs
    face down rear delt raises


    Everyday was 3 sets, 10-12/6-8/2-3 (If I could do more, I did)

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    Your on an advanced routine so it would be very hard to compress it into 3 workouts without drastically decreasing your volume.

    I think you have 2 options, decrease the amount of exercises but keep roughly the same amount of sets for that muscle group and compress it into 3 days.

    Or make it an AM/PM split so 2 of those 3 days you will be training twice.

    If your gonna remove a set make it the last which is only 2-3 reps but would require a bit of a rest so not as time efficient as the others.

    How long have you been on this routine for? It seems pretty solid and if you just want to change it because your not gaining as much then instead I would probably keep it and instead decrease your volume for 2-3 weeks then go back to it.

    I might be missing something but i dont see anything for lats like pullups?
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    Monday

    Incline bench
    Military press
    Weighted dips
    Skullcrushers
    Lat raises

    Wed

    Deadlifts
    One arm db rows
    Shrugs
    Barbell curls
    Hammers curls

    Fri

    Leg extensions
    Squats
    Leg curls
    Calf raises
    •   
       

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    Quote Originally Posted by ItsHectic View Post
    Your on an advanced routine so it would be very hard to compress it into 3 workouts without drastically decreasing your volume.

    I think you have 2 options, decrease the amount of exercises but keep roughly the same amount of sets for that muscle group and compress it into 3 days.

    Or make it an AM/PM split so 2 of those 3 days you will be training twice.

    If your gonna remove a set make it the last which is only 2-3 reps but would require a bit of a rest so not as time efficient as the others.

    How long have you been on this routine for? It seems pretty solid and if you just want to change it because your not gaining as much then instead I would probably keep it and instead decrease your volume for 2-3 weeks then go back to it.

    I might be missing something but i dont see anything for lats like pullups?
    Actually the only reason I want to change is because I dont have time anymore for 5 days and I always end up having to double sack some days and cutting stuff out. Nothing for lats (like pull-ups) because I took them out do to a injury that made it hurt doing pull-ups.

    Would something like this be good?

    Day 1

    Flat BB Bench Press- 3x5
    Incline Bench - 3x5
    Weighted Dips- 3x5
    Seated DB Overhead Press- 3x8
    Corner Press - 3x10
    Triceps extension- 3x8

    Day 2

    Squats- 5x5
    Calf raise- 4x12
    Dead lifts - 5x5
    Bulgarian split squats or weighted lunges - 3x8
    Good Mornings - 3x6 (I would go light on this movement)
    Calf raise- 4x12

    Day 3

    Pull-ups (Weighted if possible)
    Standard overhand grip- 3x5
    Standard underhand grip- 3x5
    Standard neutral grip- 3x5

    Rows
    Bent over BB row- 3x8
    Seated Cable row- 3x8

    I'd like to throw some more in for arms, I feel like my arms need to grow, the rest of my body looks good.
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    You need 2:1 scapular depression to scapular elevation, if you cant do pullups or even just scapular depression excercises(hang in the pullup position and keep ur elbows straight and just lift your body with your shoulders) then you should stop shrugging and overhead pressing until you can and instead do front raises.

    Add in some rear delt work.

    your already have heaps of volume for your triceps, try doing dropsets rather than just 3x5s.
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    I didn't do pull-ups for awhile cause of a injury, I can now though.
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    Quote Originally Posted by RAZORBACK09 View Post
    Actually the only reason I want to change is because I dont have time anymore for 5 days and I always end up having to double sack some days and cutting stuff out. Nothing for lats (like pull-ups) because I took them out do to a injury that made it hurt doing pull-ups.

    Would something like this be good?

    Day 1

    Flat BB Bench Press- 3x5
    Incline Bench - 3x5
    Weighted Dips- 3x5
    Seated DB Overhead Press- 3x8
    Corner Press - 3x10
    Triceps extension- 3x8

    You can drop the tricep work, you are already hitting them with 3 press variations and the weighted dips, that's plenty of tricep work as it is.

    Day 2

    Squats- 5x5
    Calf raise- 4x12
    Dead lifts - 5x5
    Bulgarian split squats or weighted lunges - 3x8
    Good Mornings - 3x6 (I would go light on this movement)
    Calf raise- 4x12

    No need to do 8 sets of calfs, it would probably be best to just finish your leg workout with the calf raises rather than do them after the squats. Also I wouldn't do GMs and deadlifts in the same workout, not to mention squats as well, that's quite a beating on the lower back.

    Day 3

    Pull-ups (Weighted if possible)
    Standard overhand grip- 3x5
    Standard underhand grip- 3x5
    Standard neutral grip- 3x5

    Rows
    Bent over BB row- 3x8
    Seated Cable row- 3x8

    I don't really see the need for all the pull up variations, but if it works for you that's fine I suppose, you should add in two curl variations in this workout, one bicep dominant such as barbell curls, and one forearm dominant such as hammer curls.

    I'd like to throw some more in for arms, I feel like my arms need to grow, the rest of my body looks good.
    Check my notes above.
  

  
 

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