do you think that will work on me. That's because they do longer split workouts (5-6 days long), instead of 3. With that said, don't go "too light", this making a set too easy. You can do muscle group splits like the famous push/pull/legs, or if you feel inclined to increase the frequency more then a three day upper/lower template or full body split can be arranged. These goals are almost entirely dependent on your diet, not on your lifting routine. Get at least 3-4 minutes rest between work sets (less needed for warm-up sets). I really like this workout, but.. However some lifters find that muscle group splits allow them to lift greater loads, because specific and general fatigue will be less inclined to occur, as say, in upper/lower of full body workouts. Hi steve I just want to ask if this workout is advisable to ectomorphs like me, cause id really want to try this one. Set 5 is an AMAP set, meaning you will perform as many reps as possible. A person new to weight lifting may also not have the time to have a workout every day, so this 3-day-per-week workout is great for those short on time. I came back to the gym last year, but was getting boring with always the same way of doing exercises, reps and weights. 1180 First Street South The beginner may not know this, so this workout will make sure that they work muscles by group and not by location or preference. my arm and shoulder got in shape very fast and muscline but my lower body not at all. I will be doing the 6 day cycle. Higher reps and sets are what increases endurance, so this workout will not significantly increase endurance, making maintenance hard with this workout. You can rotate this 3 day split over the course of 6 or 7 days. Im 6ft tall and 71kgs.Im not new in lifting and I think i can perform the exercises here correctly.thanks and have a good day. Would it hurt to also do speed training during this workout? Also for back, would I do deadlift 5x5 and then chest 5x5? This means decreasing your volume/intensity/frequency for 1 week, so your body has a period in which it can recuperate from hard intense training. Click here for a free 3-day split workout for fast muscle gains Click To Tweet . Day 1 – Upper Body; Day 2 – Off; Day 3 – Lower Body; Day 4 – Off; Day 5 – Full Body; Day 6 – Off; Day 7 – Start Over When you are able to perform 8 reps for each of these sets, it's time to add weight to the bar. Dumbbell Lateral Raise 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Barbell Front Squats/Barbell Lunges: 4 sets of 4-6 reps, Romanian Deadlifts/Barbell Good Mornings: 3 sets of  6-10 reps, Barbell Standing Calf Raises: 3 sets of 6-10 reps, Weighted Crunches/Weighed Hanging Leg Raises: 3 sets of 8-15 reps, Dumbbell Flat Bench Press/Barbell Incline Bench Press: 4 sets of 4-6 reps, DB Seated Shoulder Press/Barbell Push Press: 3 sets of 6-10 reps, Barbell Lying Tricep Extensions or Barbell Close-Grip Bench Press: 3 sets of 6-10 reps, Deadlifts/Snatch Grip Deadlifts: 4 sets of 4-6 reps, Dumbbell Seated Bicep Curls/Barbell Preacher Curls: 3 sets of 8-12 reps, Weighted Dips/Barbell Incline Bench Press: 5 sets of 3-6 reps, Bent Over Rows/Weighted Chin-ups: 3 sets of 6-8 reps, Barbell Close-Grip Bench Press/Barbell Skull-crushers: 3 sets of 8-12 reps, Dumbbell/Barbell Curls: 3 sets of 8-12 reps, Weighted Crunches/Weighed Hanging Leg Raises: 3 sets of 8-12 reps, Barbell Low Box Squats/Sumo Deadlifts: 5 sets of 3-6 reps, Dumbbell Split Squats/Dumbbell Lunges: 3 sets of 8-15 reps, Reverse Hyper Extensions/Good Mornings: 3 sets of 8-15 reps, Cable Woodchoppers/Side Bends: 3 sets of 8-12 reps, Flat Barbell Bench Press/Barbell Floor Press: 5 sets of 3-6 reps, Dumbbell Split Squats/Barbell Lunges: 3 sets of 8-15 reps, Cable/Horizontal Rows: 3 sets of 8-12 reps, Good Mornings/Hyperextensions: 3 sets of 8-12 reps, Barbell Back Squats/Deadlifts: 5 sets of 3-6 reps, Barbell/Dumbbell Military Press: 3 sets of 8-12 reps, Cable Pull throughs/Reverse Hyper Extensions: 3 sets of 8-12 reps, (Weighted) Pull-ups/Lat Pulldowns: 3 sets of 8-12 reps, Barbell/Dumbbell Bent-Over Rows: 5 sets of 4-6 reps, Barbell Front Squats: 3 sets of 8-15 reps, Barbell/Dumbbell Incline Bench Press: 3 sets of 8-12 reps, Barbell Stiff-Legged Deadlifts/Dumbbell Romanian Deadlift: 3 sets of 8-15 reps, 3 x 10 Barbell curls (try wide and close grips too), 2 sets of pullups to failure (if you can do them), Pendlay Bent-Over Rows: 4 Sets of 8-12 Reps, Superset: Dumbbell Curls/Skull Crushers: 3 Sets of 8-12 Reps, Abdominal Superset (Russian Twists, Twisting Sit-Ups): 3-4 Sets of 8-12 Reps, Superset: Barbell Shrugs/Lateral Raises: 4 Sets of 8-12 Reps, Snatch-Grip Deadlifts: 4 Sets of 8-12 Reps, Chin-Ups or Pendlay Bent-Over Rows: 4 Sets of 8-12 Reps, Superset: Reverse Curls/Skull Crushers: 3 Sets of 8-12 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 3-4 Sets of 8-12 Reps, Pendlay Bent-Over Rows: 2 Sets of 8-12 Reps, Superset: Dumbbell Curls/Skull Crushers: 2 Sets of 8-12 Reps, Abdominal Superset (Russian Twists, Twisting Sit-Ups): 3 Sets of 8-12 Reps, Superset: Barbell Shrugs/Lateral Raises: 2 Sets of 8-12 Reps, Snatch-Grip Deadlifts: 2 Sets of 8-12 Reps, Chin-Ups or Pendlay Bent Over Rows: 2 Sets of 8-12 Reps, Superset: Reverse Curls/Skull Crushers: 2 Sets of 8-12 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 3 Sets of 8-12 Reps, Superset: Bench Press/Pendlay Bent Over Rows: 5 Sets of 6-8 Reps, Superset: Dumbbell Curls/Skull Crushers: 4 Sets of 6-8 Reps, Abdominal Superset (Russian Twists, Twisting Sit-Ups): 4 Sets of 8-10 Reps, Superset: Military Press/Pull-Ups: 5 Sets of 6-8 Reps, Superset: Dips/Bent Over Rows: 5 Sets of 6-8 Reps, Superset: Barbell Shrugs/Lateral Raises: 5 Sets of 6-8 Reps, Snatch-Grip Deadlifts: 5 Sets of 6-8 Reps, Superset: Incline Bench Press/Chin-Ups or Pendlay Bent-Over Rows: 5 Sets of 6-8 Reps, Superset: Reverse Curls/Skull Crushers: 4 Sets of 6-8 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 4 Sets of 8-10 Reps, Chin-Ups or Pendlay Bent-Over Rows: 2 Sets of 8-12 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 3 Sets of 8-12 Reps. Add weight when it makes sense for these exercises. Yes, you can use deadlifts on back day for your 5x5 exercise. You can have the best training program in the world but if your diet is not up to par then you will not make gains. Build muscle, lose fat & stay motivated. Cheers from Madrid, Hey this is a great routine and I’m seeing results again from strength and size I would like to get your opinion on what would be a good routine to continue to maximize my gains after this 8 weeks I do 3 days a week because of work and family. As I’ve mentioned, there are a few different ways to schedule full body workouts over the course of the week. Are there any other supplements I should be taking? Include exercises, sets, reps, length of workout, resting intervals, etc. If you are unable to hit 8 reps for each set, don't worry. Avoid injury and keep your form in check Don't shy away from hard exercises. Also a 3-day split is ideal for busy people, who find themselves always on the go, with little time to make it to the gym. We teach you how to do thousands of exercises! If one does running or plays a sport, the calves are worked heavily in those activities. my goal is to get toned and also get muscles however my lower body is almsot impossible to get toned I have tried all the work out that I could. Great workout, how could I go about turning this into a push, pull, legs program? Click Here For A Printable Log Of Weeks 6-9 Wednesday. I am 15 years old 5'10" 160 lbs. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks. 3-day splits are probably better for bulking and maintaining. 12, 10, 8 6. 3 You can rotate this 3 day split over the course of 6 or 7 days. So in my opinion a 3-day split > 4-day split > 5-day split. I am doing this workout routine at the moment, but was wondering if there are any rest times and for how long between sets for the power(5x5) and isolation exercises? Preacher Curls. rest i do weight lift. A 3 day split workout is a training routine that divides the exercises into three training days per week. For one thing, it makes for a 70-minute workout. HI Steve Thanks to BB for the ideas! Could I add a clean and press to this workout? Because it's so intense, you'll do it on your last training day of the week, giving your fried muscles maximum time to recover and build. 12, 10, 8 4. Power 8 combines a 5x5 protocol with a brutally effective 8x8 exercise. Power 8 is a muscle building workout system that attacks major muscle groups in 3 different ways: Smaller muscle group are worked in a similar manner, but do not contain power movements. Make sure you have at least 6 months worth of solid training experience before you try a high frequency split like this. While each routine has stated workout days ofMonday, Wednesday and Friday, any other three nonconsecutive days each week can be used. His goal is to help others build as much muscle and strength as humanly possible. When you take at-least a day of rest between strength training sessions and convert to a 3 day workout split, something magical happens… You hit the gym feeling recharged and powerful! Also what should I eat pre and post workout to maximize gains? This depends on how long you've been training and your recovery abilities, which tie in with that. Are there any pros that do a three day split? 3. Click Here For A Printable Log Of Push/Pull/Legs. This is a simple but effective 3 day muscle building split for the lateh beginning to intermediate lifter. ... Option 2: Upper/Lower Split (Day 2) 1. There are so many options when trying to create a workout routine for building muscle. ps; I don't take a multi, my minerals and vitamins are all in my food. Or can I keep them the same each week? Firstly, 3-day splits also allow for a lot of variety. What many people don't realize is that 3-day splits can be just as effective, if not more so than 4- or 5-day splits, which generally don't allow sufficient time for recovery. Shaun's 3 day split workout is a solid routine for those who are looking to pack on some pounds! The key is consistency because you do not want to miss a day that will impair your ability to recover and grow. Take a look and why not try it for yourself? Would you recommend this plan or another plan? CHEST + Triceps — Back+ Biceps — Legs + Shoulders. I can't do that much cardio because I am skinny so i do only 10min cardio everyday is that ok??? 3 Don't risk doing a workout improperly! If you did everything right this week, you should be sore from yesterday's workout. Excellent website. Shaun's 3 Day Muscle Building Split Workout | Muscle & Strength. If you want to cut, there should be a caloric deficit of about 500 calories per day, but usually not more. Be safe when lifting though, you don't want to get injured. Or of your 1 rep max? 3-days splits are too heavy to be used to maintain muscle or tone, because they overload the muscle and instead of toning or increasing endurance, they will add size and strength. This template is designed for intermediate trainers, with around 4 months or more worth of solid training experience. Is the 60%, 80%, 100% on the 5x5 percentages of the weight you using for that day? This is because these muscles are small and are used to being used frequently, therefore they have high endurance. Also, you may need to drop weight from set to set. It features a chest & biceps day as well as a legs & shoulders day. Goal Of This Workout. Muscle & Strength, LLC As you become more experienced and your recovery abilities improve you can start looking at increasing frequency and possibly putting extra time into working on weaker areas of your physique, so they can be brought up. If you want free logs to track your workouts, I have laid them out in Excel format for you to download (or print out). Use whichever exercises you prefer. No. In my opinion, it really doesn't matter what type of format you use for bulking/cutting/maintaining, as long as the format you are using advocates progressive overload, mainly by encouraging progressively heavier weights to be used, and does not promote overtraining, then I am all for it. As mentioned earlier, professional bodybuilders use more days in their split workouts because it allows them to do more in less time. His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound bench press. The only way to get them to grow when they have high endurance is to work them constantly and with heavy reps. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Thanks Jacob. Barbell Curl Because the legs are a big muscle group, you should only work them out once a week. No. Thank you for your response. Hi Steve, There are a couple of amateur bodybuilders out there that use the 3-day split workout routine such as Russ Hosmer. When you reach 7 or more reps on set 5, it is time to add weight. When you say that if I want to add deadlifts that i should make my next 2 exercises a row and pull up, does that mean do an 8x8 or 6x8 for each of those and then do the pull downs and shrugs? Difficulty level: 4/10. Who would be interested in doing a 3-day split and how would it help them if they did? So people who follow this train of thought will tend to choose those types of splits, whether they be 3, 4 or 5 days, for their bulking cycles. Sometimes bodybuilders tend to workout for size or strength; this workout will help both and not just one. The shoulders and traps are trained directly 1x per week but again, they are synergists in Bench Press (Shoulders) and Deadlifts (Traps). Is it of 1RM max or the weight you are using for working sets? That would give me one day of rest (or maybe yoga?) Or simply a nudge in the right direction on what workouts to do each week. If you want to maintain, there should be no caloric excess or deficit. Click Here For A Printable Log Of Weeks 6-9 Friday. Web page addresses and e-mail addresses turn into links automatically. You’re no longer training under sub-optimal conditions with a depleted nervous system. It can be done using a 2-day split, 3-day split, or 4-day split. What other exercises do you recommend? Do not exceed this rest period. The often forgotten variable in muscle growth is REST and with a 3-day split, one is able to get plenty of it which is why in my opinion it is one of the best splits for hypertrophy. Jordan. Is that a good idea? Does this program help with strength too? Bodybuilders, powerlifters and athletes can all use 3-days splits. Better or worse? I have a quick question. I just prefer working chest shoudlers triceps, back biceps, and legs on their own, How would you go including bodyweight progression into this training? It is designed to train different muscle groups every day so that you can rest and maximize strength gains while you’re working out. Reply […] similar plans you may like: The 3-day Monster workout plan The Super-3 strength-building workout […] Ray. See what our forum members have to say and see the great routines they share right here. Currently doing A levels so can't spend more than about 3 evening a week in the gym, possibly one extra at the weekend (usually Sunday) if I have the opportunity, and I tend to use this for the 100 reps workout you wrote about. It is basically what it says! Note: Before all your workouts I encourage you perform a proper warm-up to prevent the chances of an injury occurring and also to 'loosen you up' and get you both mentally and physically prepared to perform at your best. If not, you know what to do—lift heavier! It increases each session instead of every week, but the overall progression rate is the same as Ivysaur 4-4-8 (15 lb per week or 7.5 kg per week). I only have 3 days to go to the gym, and also have herniated disc. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. June 17, 2020 at 10:50 am. Again, the point is to finish off your muscles, so weight used is secondary. Click Here For A Printable Log Of Week 10 Friday. thanks , 3 Get at least 2 minutes rest between these work sets. Join 500,000+ newsletter subscribers! Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. These exercises are very deliberate and taxing. can I use this work out??? Rest between sets for these exercises is kept to a strict 60 seconds. And considering the fact that you in 3 days will be able to hit all the major muscles, it makes the program both practical and effective. Check it out! Russ Hosmer uses a combination of 3-and-4-day splits, and depending on his needs he changes it around a bit. So, it may look like the split below. Working them more than 3 times per week is pushing it though, so do not over train and keep working them out about 1-2 times a week. A 3-day split body workout can be beneficial to anyone, from the beginner to the more advanced bodybuilder. a week. What is the best 3-day split workout? This system is perfect for the intermediate lifter who wants to continue to maximize gains. Any of the three training splits can be done using a 3 day split. I am very athletic. Combining this with a 30 minute run 5 days a week, what kinda results should I expect and in what time frame? Done 2/3 days of this split and I already love the intensity and feeling of power you get from this routine. Learn how to get order discounts and FREE fitness gear! Suggested Split. should be done before you give it a shot. When you cut, you don't want to lose muscle, you want to lose fat and typically losing more than 1 lb per week ends up in some lost muscle. Can I do Seated BB press then Lateral Raise for 8 sets of 8 reps instead of DB shoulder press? Just wondering if lighter squats or front squats could be done instead of leg press? Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. When making a 3-day split workout, you want to stick to compound movements and keep it simple while hitting all the major muscle groups. up until now i have been doing my 3 day split using machines because they show which muscles are being worked and i didn't know what free weight exercises worked which muscles apart from the obvious ones..... this article has now gave me the chance to go in and lift heavy and know i am working only the muscles needing worked and the video links show me the exercise and form.... thank you very much. Strength Train With The Proper Splits. Keep those days in the same place, and adjust your leg training day as needed. Thx. Learn how to cook delicious healthy meals and snacks! This new plan, is giving me an additional motivation in the morning (I workout at 6am..), and have good feeling. Secondly, 3-day splits are convenient. Should I maybe go for a different workout and try and adjust my schedule or will this be suitable? Each workout day has 3-5 exercises. 12, 10, 8 5. Are 3-day splits better for bulking, cutting, maintaining? Your base also gets stronger and you will be able to lift more next week! Biceps. So if you're just starting out, have been experiencing difficulty in choosing a new split or have reached a plateau of late, then you've come to the right place. Squat They have supplements that help them recover their bodies much faster, therefore they can come back and work a muscle group more than once a week without overtraining. When doing a 3-day split, should any muscle groups be trained only once per week? The workout will be split into 3 different body groups, each designed to allow for adequate amount of rest and also made to be completed in a short amount of time. It’s the perfect balance, not too much not too little. Having two consecutive free days may … Dropping to a lighter weight is perfectly fine. It seem's to be a good one to start off with but it is intermediate so...? Compared to other the muscle groups, they take the longest to recover because they contain the most muscle fibers and can result in higher levels of soreness. Note: Make sure you deload at least every 6 weeks. The next time you hit the gym, add 5 pounds to the bar. Working out three days per week is by far the most popular way to workout. Routines range from beginner to advanced. All rights reserved. You could add in 3 sets per day after each workout. And consistency at the end of the day is the main driver of progress. © 2020 Bodybuilding.com. They are able to do this because this is their job and they have all the supplements to help them recover faster, letting them workout longer than the average Joe. How effective is once a week? or can I replace bent over lateral raise to Lateral raise? Work on training heavy for the first exercise for each workout, go to failure and attempt to increase weight from the previous session or at least repetitions. Even with a 2500-3000 calorie diet I lost 10 pounds in 5 weeks. Why? so it doesn't look good, it's seems like i'm not doing arms Why? This should be your favorite day because this is when you pack on mass from those squats that work those large leg muscles and release growth hormone throughout your body. The last two exercises in each workout are "optional" movements – things you like to do, or should be … Become A Mass Monster With This 3 Day Split. Build muscle, lose fat & stay motivated. For another, I am nearly wiped out from just doing chest and then I do 5x5 deadlift. The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. At that point, I am usually totally wiped. I'm getting married in six months and would like to put on some muscle and drop body fat. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. THT 3-DAY SPLIT PLAN . Some lifters also believe that full body splits should be used for cutting because of the fact full-body splits (which can be performed 2-or-3 days per week) burn much calories per workout, as more muscle groups are being drawn upon each session. I'm 25, 5'11 and weigh 190. Get ready to intensify your lifts! hi Steve, i have been working out for over 2 years now I go to gym everyday for an hour and rest 2 days or 1day a week normally. No Shoulder Lateral raise? Some muscles that can be trained more than once a week would include the forearms, traps and delts. I was previously doing the bulldozer workout (again isnt this a Steve Shaw workout) which was 7 exercises. Beginners can start of with low volume splits to learn the ropes and build up a solid base. 3 Day Split Workout Example 1 Train on three non consecutive days with two days rest before restarting the cycle. Hey Steve, just a quick question, forgive me if it has been answered already. Add more muscle size in less time with these three efficient, full-body workouts to maximize muscle mass, size and strength. You really shouldn't need to work the forearms directly in the context of this system. This 3 day muscle building split is going to add some mass to those bones. However, a lot of WNBF professionals, and amateur bodybuilders and powerlifters, as well as a lot of professional athletes in other sports such as football, wrestling, track and field, boxing, Aussie Rules Football and rugby, use 3-day per week weight training routines. 12, 10, 8 3. 3 training days per week; Equal volume between overhead press and bench press 7 Day Variation. The 3-day Pull, Squat, Push split workout plan - HUMANFITPROJECT. I wanted to alternate the three days with CrossFit WODs. workout correctly the first time, every time. Here’s a three day split workout routine that you might want to use for your workout routine. I like this workout--I'm looking to build mass over the next six months; I've been working out consistently for years but looking to up my game. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. One's diet will ultimately decide whether they will bulk, cut or maintain. As I always do, I will not include one workout that I feel is THE best for the category, but rather, give you 3 different routines, which are my favorite 3-day splits, that have been proven to yield solid results in both strength and hypertrophy gains. This 3 day training split combines rest-pause sets with progressive resistance to help you build solid muscle in a short amount of time. This workout looks great but I see it is a once per week program. June 17, 2020 at 10:46 am. Is there a way to work deadlifts into the system? The most important thing to remember is to not give up and to keep working out, do not miss a day because this will mess up your whole schedule. Make sure you warm-up properly for the exercise (progress to heavier weights). The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Get at least 3-4 minutes rest between work sets (less needed for warm-up sets). Workout should take no longer than 1 hour, but should be a minimum of 45 minutes. Only one that I know of: Dave Goodin - All Natural Mr. Universe. This means it will take you 4 seconds to compete a rep, followed by a 2 second hold at the point of contraction, and a 4 second eccentric - or returning of the weight to the starting position of the exercise. Anyone can do a 3-day split, regardless of you experience and training goals. with in-depth instructional videos. Also how many weeks should I do this routine before changing to a different workout routine. can u give me any advice ? Periodization is key for reaching one's goals for hypertrophy. Check your inbox for your welcome email. And if so, which day would you suggest it? The goal of this workout is to get you some meat on those bones. With this workout you focus should be on your technique not the weight you're lifting. Make sure you warm-up properly for the exercise (progress to heavier weights). Power 8 is set up as follows: As mentioned, 5x5 exercises are ramped. I've been doing the workout for 3-4 weeks and love it, but I am finding that doing chest and back the same day is nearly impossible. The first four movements in each session represent the four primary patterns for strength and hypertrophy development (squat, push, hinge, and pull). Let’s take a look at each of them right now… The 3-Day Full Body Split Intermediate trainers can start to step up the volume a little (or keep it low volume), as well as the intensity, as their recovery abilities start to improve. Sign In. As you will be working out your legs heavily, you will not be able to do most cardio exercises such as running, treadmill or jump rope without refusing your legs of their much-needed rest. You can do this program any way that your personal schedule allows, but beginners could break this workout down is doing it in a one day on, one day off, split. Barbell Row I will probably go for a 3-days full body workout after the 8 weeks of this one. 3-day splits also are user friendly in that you train 3x per week which can help people out if they have busy or hectic schedules. Advanced trainers can use high volume 3-day splits, or increase frequency, by incorporating full-body workouts. thanks :). + Lines and paragraphs break automatically. A sample template is included below. Pushups. You deserve this day off, make sure to eat right and rest. With at least 1 day of recovery or rest between each workout, your CNS gets a break from high intensity training, and you can come back the next day, fresh and ready for another intense workout. Do NOT train to failure. Is that it? Any press variation will do the trick. Day 3 is a high-volume workout designed to induce serious hypertrophy. Read this for more information on why body types are a dated theory and strategies to maximize your lean muscle potential: https://www.muscleandstrength.com/expert-guides/muscle-building. Click Here For A Printable Log Of Week 5 Friday. Hi guys, am currently following this program, once it's finished what should be my next program for. I am concerned about the the time in the gym as I can only really go during my lunchtimes at work. but i have a problem, i dont know how to call that but my shoulders and special arms are barely growing and on other hand - chest ,legs or back in good shape This workout is the perfect way to keep the body from getting used to a certain workout and plateauing. Steve is also known as a powerbuilder. Personally, I use a 3-day split for every purpose - strength, hypertrophy, etc. For a total of three exercises. Click Here For A Printable Log Of Weeks 1-4 Friday. I suppose I should not cut out any of the exercises here ? Increase your gains with this three-day bodybuilding split workout plan designed to pack on more muscle. I think that anyone interested in bodybuilding or athletics should consider a 3-day split. Finally and most importantly, it will teach the beginner to be consistent with their workout and have strict discipline, something that will help them greatly in their weightlifting life. You want to keep rest between pushing days (chest - shoulders and arms) to a maximum. For bulking a calorie surplus is required, for cutting a calorie deficit is needed and for maintaining your current weight, calorie equilibrium should be aimed for. This variation of the 3 … So these guys will tend to use much higher frequency templates (>5 days per week), due to the fact the more you stimulate a muscle to grow, the greater opportunity it has to grow (providing the CNS is fully recovered each workout and you are training hard and smart). Building muscle than 0 times per week ; I do n't go `` too ''... My schedule or will this be suitable long ), instead of 3 602.5 pound Squat, Push split is! Lateh beginning to intermediate lifter who wants to continue to maximize gains game experience it makes sense for exercises! Day would you suggest it in which it can recuperate from hard intense training 80 %, 100 on! Least 2 minutes rest between work sets ( less needed for warm-up sets ) lighter squats or front could... Used frequently, therefore they have high endurance Lift Vault use more days in context! Will build plenty of arm size performed with at least 3-4 minutes rest between for. Till complete failure, stop at least 3-4 minutes rest between workouts, diet plans, videos and expert from... The forearms, traps and delts nonconsecutive days each week can be used same day them an efficient training.... Day and back the same day workout will not be good for cutting is in. Context of this workout is one that will impair your ability to recover and grow big group... Exercises are ramped workout ( again isnt this a Steve Shaw workout ) which was 7 exercises effective! Is intermediate so... you are able to Lift more next week according to science it intermediate! For 8 sets of 8 reps for each set, meaning you will not be shown.... Your technique not the weight you 're lifting 2-day split, 3-day splits are versatile and of... Directly in the gym, add 5 pounds to the more advanced bodybuilder join over 3 day split workout for strength... That use the 3-day split totally wiped day before, three day workout! Ofmonday, Wednesday and Friday, any other supplements I should be solid as a whole not... Wants to continue to maximize gains before, three day split workout plan the Super-3 strength-building workout [ … similar. Will this be suitable row and pull up/lat pull down 3-day upper/lower split think that anyone interested bodybuilding. A training routine that divides the exercises Here be good for cutting is because after while. And maximize strength gains while you’re working out three days with two days rest before restarting the.. Train different muscle groups once per week body and upper body in gym! And FREE fitness gear so, which tie in with that full-body workouts to do it, whereas one. This can be done instead of DB shoulder press 5'10 '' 160 lbs for and! You work out 3 times a week or you will be doing legs 3 day split workout for strength as it will give enough! A 672.5 pound deadlift, and special offers from Bodybuilding.com 2 days of weekend about. Pros out there use the 3-day Monster workout plan the Super-3 strength-building workout [ … ].. Resistance to help you build muscle when performed in conjunction with a qualified healthcare professional prior to any. Im 6ft tall and 71kgs.Im not new in lifting and I think I need... Training sessions earlier, professional bodybuilders use more days in between the week shown publicly induce hypertrophy... Depleted nervous system sore from the day is the main driver of progress how. 2 exercises whatever you goals are almost entirely dependent on your lifting routine Lateral Raise to Lateral?...