3 Day split?? your thoughts ????

[Borispili]

I have an idea for a new three day split, right now i do an upper body/ lower body split. Thinking about this new split
-shoulders, calves, abs
-back, bi, tri
-quads, hams
what do you think, efficient or not, let me know thanks!!!!!!!!

 

[R1balla]

ive always hated upper/lower splits but many ppl like it.

i do


chest bi

shoulders legs

back tri

 

[Borispili]

I use more tri for back workouts

 

[asooneyeonig]

there are a near infinite number of 3 day splits you can do. you can base it on strengths and weaknesses, body parts, movements, improving sports, etc.

to narrow it down for you, what are you goals? strength? size? endurance?

 

[Borispili]

Strength and size

 

[hvactech]

I have an idea for a new three day split, right now i do an upper body/ lower body split. Thinking about this new split
-shoulders, calves, abs
-back, bi, tri
-quads, hams
what do you think, efficient or not, let me know thanks!!!!!!!!

any reason why you would section bi's and tri's but yet no chest? on three days splits its best to stick with core movements....

 

[Borispili]

Sorry chest is with back,bi,tri

 

[asooneyeonig]

I have an idea for a new three day split, right now i do an upper body/ lower body split. Thinking about this new split
-shoulders, calves, abs
-back, bi, tri
-quads, hams
what do you think, efficient or not, let me know thanks!!!!!!!!

my concern with this is where do deadlifts go? hamstring or back day? or front squats? quads, abz, or back day? squats? quads, hamstrings, back, abz day? and if you are benching does that go on bi,tri day, or shoulders day or back day?

a body split is great if you like isolation stuff but horrible if you like compound movements. or at least it becomes much harder to figure out where it goes.

how about having a main lift each day and then working the muscles that support that lift. like you could do this:
day 1 - squats & quads, abz (anti-lateral flexion), upper back (high rep), and loaded carries
day 2 - bench or overhead & chest, shoulders, triceps (low reps), abz (anti-rotation), conditioning
day 3 - deadlifts & hamstrings, low back, upper back (low rep), rows or pullups, biceps, triceps (high reps), heavy swings, and abz (anti-extension & hip flexion with neutral spine)

or do something like 5/3/1 with big but boring and let the 4th day carry over to the next week.

 

[Borispili]

Tht is ****ing complicated but thanks for the thoughts I'm not big on dead lifts cuse I don't want to snap my **** up

 

[asooneyeonig]

Tht is ****ing complicated but thanks for the thoughts I'm not big on dead lifts cuse I don't want to snap my **** up

deadlifts IMO are critically important. i bet you do it all the time. maybe everyday. whenever you pick up even a pencil off the floor you are deadlifting. and dr mckenzie and dr mcgill, 2 leading spinal biomechanists recommend deadlifts to make a back stronger.

 

[asooneyeonig]

Tht is ****ing complicated but thanks for the thoughts I'm not big on dead lifts cuse I don't want to snap my **** up

if it is this complicated then dont make your own program. find one that is proven, like texas method, starting strength, 5/3/1 and follow it exactly. do not mess it up by trying to tweak it. it is written as is for a reason. do it for at least 6 months, a year is better. and eat eat eat. keep it simple.

 

[xigotmailx]

eat your heart out with a copy and paste:

Muscle Building Routine (Beginner)

Chest, Triceps, Shoulders
Military Press (Overhead Shoulder Press) 2 sets 8-12 reps
Flat Bare-bell Bench Press 2 sets 8-12 reps
Captain's Chairs 1 set till failure
Ball Crunches 1 set till failure


Quads, Hamstrings, Calves
Leg Press or Squats 2-3 sets 10-20 reps

Glute Ham Raise 2 sets 10-15 reps
Standing Calf Raises 2-3 sets 25-35 reps


Back & Biceps
Bent Over Rows 2-4 sets 8-12 reps
Pull-ups or Lat Pull-downs 2 sets 8-12 reps
V-Bar Pull-downs 2 sets 8-12 reps

Standing Bare-bell Curls 2 sets 8-12 reps





Muscle Building Routine (Intermediate)
Chest, Triceps, Shoulders
Military Press (Overhead Shoulder Press) 3 sets 8-12 reps
Incline Bench Press or Guillotine Press 3 sets 8-12 reps
Dips or Flat Bare-bell Bench Press 2-3 sets 8-12 reps (add resistance if needed)
Captain's Chairs 2 set till failure
Ball Crunches 2 set till failure

*Triceps extensions can be done instead of dips but dips are superior exercise for triceps to build strength and size



Quads, Hamstrings, Calves
Squats or Leg Press 3-4 sets 10-20 reps
Ham Glute Raises 3-4 sets 10-15 reps
Standing Calf Raises 3-4 sets 25-35 reps


Back & Biceps
Pull-ups or Lat Pull-downs 3-4 sets 8-12 reps
Bent Over Rows 2-4 sets 8-12 reps

V-Bar Pull-downs 3-4 sets 8-12 reps
EZ-Bar Curls or Barebell Curls 3-4 sets 8-12 reps




Muscle Building Routine (Advanced)
Chest, Triceps, Shoulders
Military Press (Overhead Shoulder Press) 3-4 sets 8-12 reps
Flat Bare-bell Bench Press 3-4 sets 8-12 reps
Incline Bench Press 3-4 sets 8-12 reps
Dips 2-3 sets 8-12 reps (add resistance if needed)

Captain's Chairs 2 set till failure
Ball Crunches 2 set till failure

*Triceps extensions can be done instead of dips but dips are superior exercise for triceps to build strength and size



Quads, Hamstrings, Calves
Squats 3-4 sets 10-20 reps
Leg Press 3-4 sets 10-20 reps
Glute Ham Raise 3-4 sets 10-15 reps
Hamstring Curls 3-4 sets 8-15 reps
Standing Calf Raises 2-3 sets 25 reps
Seated Calf Raises 2-3 sets 20-30 reps


Back & Biceps
Pull-ups or Lat Pull-downs 3-4 sets 8-12 reps
Bent Over Rows 3-4 sets 8-12 reps
V-Bar Pull-downs 3-4 sets 8-12 reps
EZ-Bar Curls 2 sets 8-12 reps
Hammer Curls 2 sets 8-12 reps Muscle Building Routine (Beginner)
Chest, Triceps, Shoulders
Military Press (Overhead Shoulder Press) 2 sets 8-12 reps
Flat Bare-bell Bench Press 2 sets 8-12 reps
Captain's Chairs 1 set till failure
Ball Crunches 1 set till failure


Quads, Hamstrings, Calves
Leg Press or Squats 2-3 sets 10-20 reps
Glute Ham Raise 2 sets 10-15 reps
Standing Calf Raises 2-3 sets 25-35 reps


Back & Biceps
Bent Over Rows 2-4 sets 8-12 reps
Pull-ups or Lat Pull-downs 2 sets 8-12 reps
V-Bar Pull-downs 2 sets 8-12 reps

Standing Bare-bell Curls 2 sets 8-12 reps





Muscle Building Routine (Intermediate)
Chest, Triceps, Shoulders
Military Press (Overhead Shoulder Press) 3 sets 8-12 reps
Incline Bench Press or Guillotine Press 3 sets 8-12 reps
Dips or Flat Bare-bell Bench Press 2-3 sets 8-12 reps (add resistance if needed)
Captain's Chairs 2 set till failure
Ball Crunches 2 set till failure

*Triceps extensions can be done instead of dips but dips are superior exercise for triceps to build strength and size



Quads, Hamstrings, Calves
Squats or Leg Press 3-4 sets 10-20 reps
Ham Glute Raises 3-4 sets 10-15 reps
Standing Calf Raises 3-4 sets 25-35 reps


Back & Biceps
Pull-ups or Lat Pull-downs 3-4 sets 8-12 reps
Bent Over Rows 2-4 sets 8-12 reps

V-Bar Pull-downs 3-4 sets 8-12 reps
EZ-Bar Curls or Barebell Curls 3-4 sets 8-12 reps




Muscle Building Routine (Advanced)
Chest, Triceps, Shoulders
Military Press (Overhead Shoulder Press) 3-4 sets 8-12 reps
Flat Bare-bell Bench Press 3-4 sets 8-12 reps
Incline Bench Press 3-4 sets 8-12 reps
Dips 2-3 sets 8-12 reps (add resistance if needed)

Captain's Chairs 2 set till failure
Ball Crunches 2 set till failure

*Triceps extensions can be done instead of dips but dips are superior exercise for triceps to build strength and size



Quads, Hamstrings, Calves
Squats 3-4 sets 10-20 reps
Leg Press 3-4 sets 10-20 reps
Glute Ham Raise 3-4 sets 10-15 reps
Hamstring Curls 3-4 sets 8-15 reps
Standing Calf Raises 2-3 sets 25 reps
Seated Calf Raises 2-3 sets 20-30 reps


Back & Biceps
Pull-ups or Lat Pull-downs 3-4 sets 8-12 reps
Bent Over Rows 3-4 sets 8-12 reps
V-Bar Pull-downs 3-4 sets 8-12 reps
EZ-Bar Curls 2 sets 8-12 reps
Hammer Curls 2 sets 8-12 reps

 

[Borispili]

sorry let me correct myself ur right deadlifts are super important and i do do them on quads and hams day, I think i just need to improve my technique so they are more efficient