- 03-01-2013, 02:04 PM
Trying to shorten my workout split from 5 days to 3 days. Its always been a mental thing for me where I thought I had to be in the gym 4 or more days in order to grow but im going to try the 3 day routine. I wanna know what key exercises I may be missing to maintain a proportionate physique and if maybe I have too much working sets for some body parts. I know some will suggest the 531 routine or 5x5 and I have done those before but want to do my own more customized split. With that being said heres my new MWF split routine:
Weight: 185 (Probably about 12% bf)
Goal: Lean Mass (.25-.5lbs per week)
Exp: In my 5th year
*Cardio is done twice a week during basketball games for the league I am in
Back & Bis (Monday)
Rack Deadlifts 3 (2 Warmups are before the 3 working sets)
Reverse BB Rows 3 (1 warmup before the 3 working sets)
Wide Grip Pullups/Downs 4
Wide Cable Rows 3
Narrow Pulldowns 3
Incline DB Curls 3 (1 Warmup before the 3 working sets)
Hammer Curls 3
Preacher Curls 3
Shoulders & Legs (Wednesday)
Squats 3 (2 Warmups are before the 3 working sets)
DB Shoulder Press 3 (2 Warmups are before the 3 working sets)
Side Raises w/ Front Raises 3
Leg Extensions 2-3
Face Pulls 3
Leg Curls OR SLDL 3
DB Shrugs 4 (1 Warmup before the 4 working sets)
Calf Press 4
Chest & Tris (Friday)
Incline DB Press 3 (2 Warmups are before the 3 working sets)
Flat BB Press 3
DB Flys 3
Decline BB Press 1 (Drop Set)
CGBP 3 (2 Warmups are before the 3 working sets)
Reverse Pushdowns 3
- 03-01-2013, 02:48 PM
When I do my 3 day routine I like to switch it up alil different then what's traditional but that's cus my arms can take a crazy amount of abuse and heal fast. This way I'd cheat in a double arm workout every week since chest and back works alot of bis/tris on their own. That and I loved be able to lift much heavier because my bis/tris wouldn't be as fatigued from my chest or back lifts. I'd would also sometimes superset. For example curls sets in between bench sets. Or skull crushers in between rows. I don't superset with deads and knock those out first because I don't like my arms being fatigued lifting that much weight. Scared to tear something.
I prefer a 5 day but I love this as an option if I have a busy week or just wanna switch up to more cardio on odd days and mix it up
- 03-01-2013, 02:51 PM
I see, that was actually my original thought to try and hit arms once indirectly and once directly by doing chest/bis and back/tris.. Thats something im gonna have to reconsider doing. Thanks for the input
03-01-2013, 03:10 PM
- 5'10" 205 lbs.
- Join Date
- Jun 2007
- Tampa, FL
- Rep Power
looks pretty good, other than maybe 2 things. Why rack deads instead of regular deads? and Wednesday looks a little long. Not that its all horrible if you have the time, but I think you'd be fairly beat towards the end even if you are switching back + forth between legs + shoulders.
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03-01-2013, 03:17 PM
I alternate between rack deads and regular deads just to mix it up, not sure why but i really love the rack deads lol.. Yeah wednesdays seemed a little long to me as well but I cant see what to take out
03-01-2013, 03:51 PM
03-01-2013, 03:57 PM
03-01-2013, 04:02 PM
Look into Dc training. 3 day split and if you do it right you WILL grow
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03-02-2013, 08:05 AM
It is not necessarily the exercise choice, although IMO more is not better. It is the quality of the work, not that you are doing 10 different movements.
The gains you are predicting may be a bit harder on the routine you choose to do, than if you did a proven routine, and did it with the big 5-7 compound exercises always at the forefront.
And, doing a lot of volume on one muscle group one day a week, is again, not the most efficient way to your goals. Just sayin'
Most muscle groups, especially upper body, recover in 2-3 days, especially if you are a novice or intermediate, and can be trained again in the same week. You do not have to have 7 days between. Smaller groups like arms etc. recover even faster. And the bigger legs/hips 3-4 days on average. That all said, the split you have designed for yourself, while it may produce some gains, will most likely not having you gaining 1/2 pound of muscle per week.
In fact pure lean tissue gain for the average male, will most likely be #7-#12 in a year, the rest of the gains being some fat along with it.
Even HIT (which I do not think is for the masses) ala Dr Ken stuff, has you hitting the entire body twice per week.
What were your gains in strength and BW on 5/3/1 and the 5x5's if I may ask?
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