Best 3 day mass split?
- 10-22-2013, 02:17 PM
Best 3 day mass split?
Looking for some advice/opinions I currently train 5 days a week splitting bidy parts like chest one day back another then arms etc.. but im looking for an effective 3 day split as my circumstances have changed recently and 5 days a week is a bit much, done a bit of googling but id prefer to hear from people who have tried and tested 3 day splitsWork Hard. PLAY HARDER!!
- 10-22-2013, 02:28 PM
Upper/lower/abs accessory work
Upper:incline bench to row superset,incline flys,over head press,chins or 21s,dips.
Lower:squat ,calve raises,good mornings,walking lunges.
Abs:10 minute ab circuit,reverse flys to side raises superset skull crushers and either a compound movement or cardio.Online community manager/lead rep of Chaos and Pain,LLC and Fundamental Nutrition.Check us out!chaosandpain.com fnsupps.com Follow me on instagram:@pyrobatt
10-22-2013, 02:41 PM
Thanks for the input, how many sets and reps would you recommend with that split?
Work Hard. PLAY HARDER!!
10-22-2013, 02:45 PM
Either would work... a 3 day split really isnt going to vary much so there is almost no "right" answer.
Just make sure you are doing bench and overhead press/deads/squats on the appropriate days. I got serious results with this and I just started it up again as a matter of fact.
10-22-2013, 02:46 PM
10-22-2013, 02:59 PM
10-22-2013, 05:45 PM
My goal is mass and strength.. want to stay as lean as possible (hate looking puffy) I like the sound of push, pull, legs... dont suppose you guys know f any good sites that list a god routine for this split do you? Want to make the most of it not just pick one at random off some sight, cheers
Work Hard. PLAY HARDER!!
10-22-2013, 05:53 PM
If I had more time Id write out an example If it can wait until tomorrow I can do that.
These guys are all knowledgeable though and they should be able to help you too. I would just start out beginning each workout with one of the "three big lifts" (bench, deads and squats) each day, followed by at least two compound movements and then some accessory work and iso stuff. If your goal is to get lean then I would definitely keep your rest times in between 30 seconds in a minute long at the most and try to incorporate "giant sets" or circuit training into your routine to maximize your heart rate and intensity during your workouts. Like I said before, the two main things you need to be focused on are metabolic stress and metabolic intensity. Those two primary factors are what is going to entice your body to "signal" the right hormone production.
10-27-2013, 08:35 PM
10-27-2013, 10:46 PM
I'm gonna be running push/legs/pull/rest for the first time. Kinda excited. Gonna do 4 weeks hypertrophy, 4 weeks low rep, 4 weeks high rep
10-27-2013, 11:50 PM
10-27-2013, 11:53 PM
10-28-2013, 01:36 PM
there are plenty of proven programs that are 3 days a week. look up some 5x5 programs. and try madcow, stronglifts, and 5/3/1 even has a 3 day version.
pick one you believe in, work hard, sleep hard, eat hard and enjoy your results.
you can call me "ozzie" for short.
10-28-2013, 01:46 PM
Also there are numerous 3-Day splits if you find the ebook 5/3/1 Beyond
and continue rotating
Or a full body 3-Day
-Light Squat, Heavy Bench, Rows
-Heavy squat, DB Bench, Rows
-Light Squat, OHP, Deadlift
-Light Squat, Heavy Bench, Light Deadlift
-Heavy Squat, Light Bench, Light Deadlift
-Light Squat, Heavy Bench, Heavy deadlift
Controlled Labs Board Rep
CONTROLLED LABS products are produced in a GMP for Sport certified facility.
10-30-2013, 10:04 PM
Push/Pull/Legs can be awesome.
I've been doing the power muscle burn 3 day split lately and love it.
10-30-2013, 10:46 PM
my P/P/L template looks like this
1) Bench press (moderately wide grip),
2) incline bench press (or ohp, shoulder press)
3) cable crossovers (or dumbbell flyes),
4) wide grip upright rows (cable or barbell),
5) side lateral raises (cable or dumbbell),
6) tricep pressdowns (whatever attachment feels most comfortable),
7) overhead/incline tricep extensions
1) Chin-ups (shoulder width supinated/neutral grip),
2) pull-ups (moderately wide pronated/neutral grip),
3) seated rows (moderately wide pronated grip, 45 degree angle between torso and upper arms),
4) face pulls
5) rear delt rows (wide grip, pull bar to neck, 90 degree angle between torso and upper arms),
6) bicep curls
7) hammer curls
1) Romanian deadlifts,
2) front squats/back squats
3) leg curls (or glute-ham raises),
4) leg extensions (or leg press, hack squats, walking lunges etc, just pick a quad dominant exercise),
5) barbell hip thrusts (or cable pull-throughs),
6) standing calf raises,
7) seated calf raises
10-30-2013, 11:31 PM
This is mine. Just started it this week
Flat bench 5x5
Db incline 4x8
Cable Flys 2x15
BB shoulder press 5x5
Shoulder press down 4x8
Close grip bench 5x5
reverse grip bench 4x8
T bar row 4x8
Wide grip pull ups 2 sets to failure (body weight)
BB curl 5x5
Db incline curl 4x8
Front squats 4x8
Leg press 2x15
Standing calf raises 2x20
I'm going to do this for 4 weeks then keep the same routine but change what movements I do and rep ranges
10-31-2013, 07:29 AM
10-31-2013, 08:25 AM
10-31-2013, 08:52 AM
Flat Bench 3x3 (Or weighted dips 5x5, 3x3 never felt effective for dips, even weighted)
Incline DB Bench 5x5
Pec Dec 3x10
Overhead Press 3x3
Arnold Press 3x8
Lateral Raise 3x10
Close Grip BP 3x8 (or skull crushers)
Reverse Grip Cable Pushdown 3x10
Weighted Chin Ups 5x5
Bent Over BB Row 5x5
Cable High Row 3x8
BB curls 3x12
Reverse Grip Cable Curls 3x12
Straight Leg DL 3x8
Hack Squat (machine) 3x8
Double Leg Hamstring Curl 3x8
Single Leg Hamstring Curl 3x8
Calf Press 3x12
Calf Raise (machine) burn out
Weighted back extension 3x12
Abs, exercises and reps always varied.
10-31-2013, 10:03 AM
10-31-2013, 12:08 PM
10-31-2013, 12:22 PM
haven't read any replies, just the first post....
If you're an experienced lifter....DC training....you're welcome
Serious Nutrition Solutions Representative
10-31-2013, 12:37 PM
10-31-2013, 12:48 PM
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