i need a help with 3 day bulking split. will rep

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    linkiiin's Avatar
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    i need a help with 3 day bulking split. will rep


    I can workout comfortably only 3 days a week due to hectic schedule. 2 years of lifting experience. recently tried somehow low volume,low reps pull push legs and it wasnt a success.



    now i come up with this:

    monday - back/shoulders

    deadlift
    row
    pullups
    military press
    bb shrugs
    lateral raises


    wednesday - legs/abs

    front squat
    bulgarian split squat
    leg curls
    single leg calf raise
    hanging leg raises
    weighted crunches


    friday - chest/arms

    flat bench
    inc db bench
    dips (chest emphasiz)
    skullcrushers
    bb curls
    hammer curls


    1 min rest isolations, 2 min rest compounds (up to 3 for deadlifts)

    everything 3 sets x 8 reps (except for calves/abs)

    what do you think?

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    so mine is bad?
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    Day one
    Chest, delts and tris

    Day two
    Back, bis and legs.

    Work out Mon, wed and Friday and alternate work outs. On back/leg day do this, one work out squat for legs but do pulldowns and pull UPS for back...next leg/back day do bent rows and deads for back and leg presses for quads.
    Keep it simple, basic and low on sets. Get in and out in under an hour (45mins is better).

    Good luck
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    see my thread in this section thats called DC article or something like that. very very good program.
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    Check out lots of programs you may find something or,

    You could jump on a 3 day 5/3/1 split with some bodybuilding assistance:

    Basic Idea of 5/3/1;

    4 Core Workouts:
    Wendler's 5/3/1 consists of 4 core workouts:

    Workout A. Squat and assistance work.
    Workout B. Bench Press and assistance work.
    Workout C. Deadlift and assistance work.
    Workout D. Overhead Press and assistance work.

    3 Days Per Week: As stated, if you use Wendler's 5/3/1 and workout 3 days per week, you will rotate between the 4 workouts. Over the course of a mesocycle, you will perform each of the 4 workouts four times, for a total of 16 workouts. A week week mesocycle looks like this:

    Week 1. ABC (Monday - Workout A, Wednesday - Workout B, Friday - Workout C)
    Week 2. DAB
    Week 3. CDA
    Week 4. BCD
    Week 5. ABC
    Week 6. D

    Workout Waves: Each workout is performed 4 times during the course of a Wendler's 5/3/1 mesocycle. Simply stated, you will have 4 bench press workouts, 4 squat workouts, 4 deadlift workouts, and 4 overhead press workouts. Each specific workout (A-B-C-D) is comprised of 4 waves, or 4 different workouts. These waves are:
    Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5
    Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3
    Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1
    Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5
    Wendler's 5/3/1 Complete Mesocycle Breakdown
  

  
 

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