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3 Day Split

Jarconis

Jarconis

Board Supporter
goin along the lines of less is more - my orginal split was
monday - back/bi's
tuesday - chest/tri's
wed-rest
thurs - traps/delts
fri - rest
sat - abs/legs
sun- rest

but now, id like to get the above done in 3 days for even more rest, and I can go even harder during my workouts

monday - back/bi's/traps
tues-rest
wed - rest
thurs - chest/tri/delts
fri-rest
sat- legs/abs
sun - rest

what do you guys think?
 
thats the way i would work on a 3 day split. (perhaps with the weekends off and M/W/F on). you got the right bodyparts lined up, now its up to your choices of exercises and volume
Sage
 
well, im "on", so im not gonna be scared to go big on the volume, especially with that much time off
 
I like my Tri's with legs.
Ie
mon=chest/shoulders/little calf

wed=back/bi's/forarms

fri=tri's/legs

But for me my legs grow like weeds and often can overshadow the rest of my body, while my chest and shoulders lag a bit so its mroe of prioritizing.
 
Scottyo said:
I like my Tri's with legs.
Ie
mon=chest/shoulders/little calf

wed=back/bi's/forarms

fri=tri's/legs

But for me my legs grow like weeds and often can overshadow the rest of my body, while my chest and shoulders lag a bit so its mroe of prioritizing.
Click to expand...

its the same w/ me in that respect. whatever i do, my legs just keep on growing, while i more-or-less prioritize my upper body.

even at only 155 lbs. before, i used to have 15.5" calves.
 
Tri

Now dayz I have to train tri with chest and bi with back, or my arms just do not reup enough before the next workout.
 
I personaly like my two day split...has been working very well for me while on.

Sun-Chest/Shoulders/Back/Tris
Mon-Off
Tues-Biceps/Forearms/Legs
Wed-Off
Thur-Chest/Shoulders/Back/Tris
Fri-off
Sat-Off
Sun-Biceps/Forearms/Legs

Low Volume, few warm ups, and two work sets. Different movement each time.
 
I'm doing this:

Mon. Back, rear delts, hams

Wed. Chest, front and middle delts, arms

Fri. Quads, calves
 
i like that split t-bar. i was trying before to kind of do the same thing. combine back & hams for instance. deadlifts are heavily training both. i also like the way you emphasize rear delts, this is something too many benchers are skipping & ending up with injuries due to imbalances in the shoulder group. & seperate days for quads/hams is a great way to really boost the thighs according to ian king. cool thoughts
 
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