I've got three hours, three days a week due to work, personal commitments, and studies to work out. The Gainz Alliance 3 Day Workout Routine - Push, Pull, Legs Whether you're a beginner or just strapped for time, this workout will help you make a copious amount of gains in minimal time! Hey guys I’m thinking of changing my workout schedule to Monday- Chest ,Triceps Tuesday - Back biceps Wednesday - legs and shoulders Repeat then rest on Sunday. I want to switch back to the 3 day split because I find that 4 days then a rest day is to long of a rest one for each muscle group. Posted by 11 months ago. Ik this is a common split but I did try it for some time but found that I wasn’t really getting enough time on each muscle (sometimes only achieving 2-3 exercises per muscle group) so I switched to a 4 day split where I did shoulders and legs on two separate days. 5/3/1 For Beginners The 5/3/1 program with modifications to target it more towards novice lifters. How do you guys feel about a 3 day split, 1 hour in the morning focusing on 1 muscle and 1 hour in the evening focusing on one muscle group? hide. The 3-Day Upper/Lower Split With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. Uncategorized. That was kind of weird to me too. And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. Shaun's 3 day split workout is a solid routine for those who are looking to pack on some pounds! Example: Upper body, then lower body training days. Day 1 - Workout B; Day 2 - Rest; Day 3 - Workout A; Day 4 - Rest; Day 5 - Workout B; Days 6 & 7 - Rest Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. Finally on leg day I start with squat, then I kill my legs, abs and obliques in that order. The best 3-day split workout is one that will work all the muscle … 74 kg / 27 / M here, and my primary goal is to add more muscle. Rest at least 90 seconds between exercises such as bicep curls and Romanian deadlifts, and up to 3-4 minutes on your heavier sets of bench presses and squats. Day 3 for lower body were you train every muscle in your legs. This is suppose to be done twice a week leaving one day off. Would you change anything, or add something? I would split the week like this: you can critique if you want, I’m very open to ideas and changes from more expierenced. You will only be lifting three days per week. 3-Day Total Body Split This is a 3-day workout routine that is best done alternating between training days and rest days. What i’ve thought of was something like this. A 3 day routine. (Yes, only three days per week.) Close. 2 x 10 Bent-over Rows. 5/3/1 – Boring But Big One of the most popular 5/3/1 variants. Best 3 day workout split. In addition, it gives you enough time out of the gym so that you don’t feel like you are always working out. I honestly started with this workout because unable to go to the gym more than 3 … Stay safe with the best weightlifting belt out on the market today, The Dark Iron Fitness Genuine Leather Weightlifting Belt. Weird program. Day 6 — Hypertrophy. Press J to jump to the feed. It is recommend that you use a schedule similar to the following: Monday – Quads, Hamstrings and Calves. 5/3/1 – Building the Monolith A variant of the 5/3/1 program with a focus on building size. That's not to say all successful strength and physique athletes trained three days a week back in the day, but a lot of them did. As six days a week is far too time consuming with heavy school work flowing in like crazy, I'm curious if anyone has modified PPL to work on a 3 day split and what their results are, or if it will even work on a 3 day split When your 4th rep feels comfortable and manageable, add … If you have 3 days per week for the gym, is it better to do a full body workout and hit each muscle 3 times a week or do a 3 day body split? Day 1 - Workout A; Day 2 - Rest; Day 3 - Workout B; Day 4 - Rest; Day 5 - Workout A; Days 6 & 7 - Rest; Week Two. Upper/Lower Split. Facebook; Prev Article Next Article . Its also really(overly) complicated. Day 3: A1) Broad Jumps — 3×5. Three Day Workout Split Reddit. Program Duration 6 weeks . Wednesday – Off. Before you begin this program and try it out for yourself, take a look at the following things that you should know before you begin: Days to train. Simple to follow and good for both strength and size. And have like full body each day. Get RIPPED: 3 Day Workout Split Plus Cardio Routine A lot of the programs aimed at helping you get ripped leave off the cardio portion of the workout, this one doesn't. Tried the 4 day split for 6 weeks but struggled with the frequency. This is a simple but effective 3 day muscle building split for the lateh beginning to intermediate lifter. Week 1: 5×5; Week 2: 4×5; Week 3: 6×5; Week 4: 3×5 But it will help doing it once a week. 2 x 10 Barbell shrugs. Squats and deads on the same day and nowhere else? Yes, 3 day workout splits are great for building muscle mass. 50% Upvoted. A3) X-Band Shuffle — 3×10/side. Press question mark to learn the rest of the keyboard shortcuts. We mean four sets of four reps of squats on day one, bench on day two, and deadlifts on day three. But it takes much more than just training with a split routine to get the benefits that this type of workout has over other forms of training. If you’ve been lifting for decades or are just starting out r/GYM is for you. Please read our sub rules before posting! Hi. Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts).. After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy. The routine that caught my eye is this one: 3 x 10 Barbell curls (try wide and close grips too), 2 sets of pullups to failure (if you can do them). For a beginner, there is no need for more than three sessions a week. share. You can also take the standard 4-day upper/lower split, insert an extra day of rest, and turn it into a 3-day routine. Guillotine Bench Press: 4x8-10; Cable Rows: 4x8-12; Overhead Supine Grip Dumbbell Press: 3x8-12; Lat Pulldown: 3x12-15; Bench Dips: 4x20; Barbell Curl: 4x12; Day 7 — Rest. You can add abs those 3 days or 2 days depending how you feel. Building muscle is more weight less reps, you should use one of the programs from the sidebar on the main page of r/fitness like starting strength SS is a 3 day split (I don't remember the names of the other ones). Training Level. Day 6 is similar in sets and reps, using different exercises. If You have time you can even add an exercise or two for core whenever you find fit. Days Per Week. I personally do not recommend training twice a day because that will damage the muscles ln the morning and leave no tome to recover in the evening to build muscle. 3 x 10 Wrist curls. Best 3 day workout split. This thread is archived. C1) 1-Leg Hip Thrusts — 3×10/per side. Main goal is size, strength is secondary. Intermediate full body workout routine intermediate aesthetic routine stronglifts starting strength guys think of zyzz s official workout. BladeMaster. The 3 day split workout program is, by definition, a workout program carried out 3 times a week, targets one or two muscle groups in the same workout, and has rest days between each workout session. However, I seem to lack knowledge on certain issues regarding adding up more muscle. Of course, you can do it however you like, taking days off anywhere in the split as needed. Muscle will be added too but not as much if you were to solely focusing on mass. Each workout should take you about 60-70 minutes, door to door. Build Muscle. B1) Barbell Front Squat. On Day 2, you’ll kick up the intensity to build strength and prime your body for the third workout. Thanks ! It features a chest & biceps day as well as a legs & shoulders day. Would this be a good program to progress to ? Intermediate. Workout Type. Are 3 day splits good for mass? Archived. Building strength is more weight less reps. Day 2 for pulling muscles: Back and Biceps. Edit: full body workout each day (Looked at sidebar and wiki already). It's usually performed over 4 days - Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. 3 or 5 days can also work, and it depends on what is sustainable for you. 2 sets of pullups to failure (if you can do them) 2 x 10 Lat pulls. Does anyone have anything good to recommend. I do a lot of home workouts and would be happy to help you and personalize some for you. Those of you who read my stuff know I don't always stick to a 7 day workout week, if need be, I go to a 8 or 9 day workout week. I know this topic is very common but I notice a pattern of it usually getting buried in random arguments that have nothing to do with the question. C2) Prone Chest Supported Dumbbell Rows — 3×8. Day 3 for lower body were you train every muscle in your legs. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. So, for most of that entire year, I switched from the 4 day split I was using at the time to a 3 day split to allow myself to have one less day per week where I’d be putting significant stress on my elbow. Workout Summary. Or any other 3 day/ week recommendations for dbell + pull-up bar at home ? Main Goal. Day 5 - Quads, Glutes, Hamstrings & Calves: So, regarding my goals, are these exercises/sets/reps beneficial to my goals? I tend to eat healty, so diet tips are also welcome. A2) Standing Pallof Press Hold — 3×20 seconds/side. Thursday – Off. Tuesday – Chest, Back and Traps. This works well if you’re busy and don’t have the time for a 4-day workout split. Day 3 is a high-volume workout that will bring on serious hypertrophy. Yep! The program is to be conducted 3 days per week alternating workout A&B on non-consecutive days. Stand with your feet about hip-width apart, bend down, and grab the bar outside … If You have time you can even add an exercise or two for core whenever you find fit. Day 3 - Biceps, Back, Traps, Forearms: 3 x 10 Barbell curls (try wide and close grips too) 2 x 10 Concentration curls. I started going to the gym after year and a half, and after 3 weeks I feel awesome. And in fact, one of the most well-established and successful training routines of all time is the legendary "5x5" program by Bill Starr, which – you guessed it – used a three-day … And i’m thinking about switching to 3 days a week. On pull I start with dead lift, then I exhaust my back, my traps, my biceps and my forearms in that order. 2 comments. report. Things To Know Before you Begin this 3 Day Split Workout! Push/Pull/Legs Split. Press question mark to learn the rest of the keyboard shortcuts. Therefore I strongly recommend this split if you can't go often to the gym but it is better to bump nubers up to 5 or 6 days to focus on gains for every muscle and be able to see more gains. I honestly started with this workout because unable to go to the gym more than 3 days a week and it actually helped a lot. I'd grab something from the Program Picker instead. For mass it's generally better to do more reps. Also, SS is a full body routine, not a split. save. Three-Day Training Split. If you want to try a 3 day split maybe try push push pull legs split on day 1 work the pushing muscles group: chest triceps and shoulders. 0. Example: 1-2 muscle groups get trained on each workout day. During your first workout, start with a weight that easily allows you to perform 4 sets x 4 reps. New comments cannot be posted and votes cannot be cast. For example: Week One. The compound exercises you'll do in this program are the main benefit of going with a 3 day split workout. I work light physical labour (manual labour, standing job, 8 hours a day), so I thought that I should try 3-day split program and found this: http://www.bodybuilding.com/fun/wotw21.htm. I'm used to going to the gym 4 … I’ve always done split and been now working out 5-7 days a week. Check out my instagram(@michaelchristianfitness) for some help. Exercise 1. Thanks for the advice. Deadlift. Unfortunately, I don't have time to go on other days. The reason I haven’t transitioned into a push pull legs is because I find that during a push workout I never have enough time to workout each muscle enough. The 3 day workout split is one of the most popular because it is easy to adhere to. 2 x 10 Calf raise machine shrugs 3-Day Upper/Lower Split Routine. wajidi 1 year ago No Comments. Additionally, I choose to do a 4-day split because it fits my schedule better. Best 3-Day Split. Week 1: M - Workout A An upper body workout will normally hit your chest, back, shoulders, biceps and triceps, while the lower body workout centers on your quadriceps, hamstrings, glutes and calves. Will check it out. Don't get me wrong this workout will skyrocket your strength as well, same as it did for me. Finished the 3 day full body split for 8 weeks. Three Day Workout Split Reddit. Day 2 for pulling muscles: Back and Biceps. C3) Landmine Rotations — 3×10/per side. Check out this 3 day shred split! On push I start with bench press, then i exhaust my chest, shoulders and triceps in that order. I've been doing 5x5 for the past year and am looking to get a hypertrophy routine going. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. A 3 day split workout is the most popular workout routines around. 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