3 Day Split

digitalwolf · 12 Aug 2007 at 21:58

Well, I currently do a 4 day split at the gym but due to other commitments I can no longer make it to the gym 4 days a week.

3 is fine though

Could somebody design me a 3 day split programme if possible please. This is what I have been using for the past 3 months :-

Workout 1 (Monday) - Upper body
* Incline DB (DB) bench press 3x8
* Barbell Row 3x8
* Wide-Grip Weighted Dips 3x8
* CG-PI Weighted Chins 3x8
* Military Press 3x8

Workout 2 (Tuesday) - Lower body
* Squat 3x8
* SLDL 3x8
* Lunges 2x12
* Seated calf raise 3x6
* Reverse Crunch 3x8

Workout 3 (Thursday) - Upper body
* Incline DB press 3 x 8
* Flat (DB) Bench press 3 x 8
* Cable row 3x10
* Seated DB shoulder press 3 x8
* V-Bar Pushdowns 3 x 8
* Barbell curl 3x10

Workout 4 (Saturday) - Lower body
* Deadlift 3x6
* Leg press 3x10
* Leg curl 2x12
* Standing calf raise 3x12
* Weighted Crunch 3x12

Thanks :cool:

oddjob62 · 12 Aug 2007 at 22:58

If that's working then there's no reason why you can't just do it 3 days a week
eg
Wk1
Mon: Upper1
Wed: Lower1
Fri: Upper2

Wk2
Mon: Lower2
Wed: Upper1
Fri: :Lower1
etc

digitalwolf · 12 Aug 2007 at 23:20

I haven't done the Saturday one for 2 weeks due to my other commitments.

I have still gained though.

oddjob62 · 12 Aug 2007 at 23:25

Well like i said... if you're gaining from it then keep with it
Just keep doing them in order, but 3 workouts a week.

SK07 · 13 Aug 2007 at 00:30

digitalwolf said:
I haven't done the Saturday one for 2 weeks due to my other commitments.

Getting pished

digitalwolf · 13 Oct 2007 at 10:26

Thought I'd dig this out.

Basically I've got a couple of concerns. I'm now upto 12.5st, but getting a little bit of a belly too. Is this normal when bulking?

The close grip palm in chins only seem to be working my biceps. This isn't right is it?

My chest is coming on well, as are my triceps, lats and upper back. My biceps don't seem to be increasing in size that much. What else can be done on a thurs to work them out a tad more?

Oh, I feel that my chest (pecs) are kinda unbalanced. There is plenty of muscle as you go out towards the arms but in the middle theres hardly any :S

(I'm pretty much training monday,thurs,sat)

Jeffstar · 13 Oct 2007 at 11:15

digitalwolf said:
Thought I'd dig this out.

Basically I've got a couple of concerns. I'm now upto 12.5st, but getting a little bit of a belly too. Is this normal when bulking?

Unfortunately yes.

The close grip palm in chins only seem to be working my biceps. This isn't right is it?

I find doing them medium/wide grip, palms overhand hits my lats much better. They're harder but more productive.

My biceps don't seem to be increasing in size that much. What else can be done on a thurs to work them out a tad more?

Straight bar bicep curls.

Oh, I feel that my chest (pecs) are kinda unbalanced. There is plenty of muscle as you go out towards the arms but in the middle theres hardly any :S

Thats genetics. My training partner has great inner pecs and loves to show off by holding a coin in between them (i can't) My chest appears overall larger than his though, its just the way it goes. We're about equal strength on flat bench (130Kg x 8)

digitalwolf · 13 Oct 2007 at 11:20

Ok thanks mate, i'm already doing straight bar barbell curls (30kg). 3 x 10.

Any idea's what else can be added?

Jeffstar · 13 Oct 2007 at 11:24

Incline dumbell curls are good, i've had great results with preacher curls too.

digitalwolf · 13 Oct 2007 at 11:39

Jeffstar said:
Incline dumbell curls are good, i've had great results with preacher curls too.

I may go back to using preacher curls I think.

When is it best to use them considering I usually do curls near the end of my "thursday" programme.

Jeffstar · 13 Oct 2007 at 12:08

digitalwolf said:
I may go back to using preacher curls I think.

When is it best to use them considering I usually do curls near the end of my "thursday" programme.

You could do bicep work at the end of your lower body day while they're fresh. I mostly do biceps on chest day, triceps on back day. Try it, see how you go on

Morba · 13 Oct 2007 at 12:11

Jeffstar said:
You could do bicep work at the end of your lower body day while they're fresh. I mostly do biceps on chest day, triceps on back day. Try it, see how you go on

same. i find it better than trying to do any bicep work on a back day / tri work on chest!

ethos · 13 Oct 2007 at 15:48

I've got on really well with this 3 day full body split before;

http://www.t-nation.com/readArticle.do?id=534922

digitalwolf · 15 Oct 2007 at 08:24

How many reps and sets am I better off doing on the preacher?

I did 3 x 15 on thurs. Too much me thinks??

Oh and do you think it's a good idea to introduce the decline bench press on a monday?

Thanks.

digitalwolf · 17 Oct 2007 at 11:43

Anybody?

A2Z · 17 Oct 2007 at 11:57

digitalwolf said:
Anybody?

what is the routine you are doing?

Jeffstar · 17 Oct 2007 at 12:25

A2Z said:
what is the routine you are doing?

Its in the OP.

Jeffstar · 17 Oct 2007 at 12:30

digitalwolf said:
How many reps and sets am I better off doing on the preacher?

I did 3 x 15 on thurs. Too much me thinks??.

If you're managing 15 reps then increase the weight. 3 x 8-10 reps would be better.

Oh and do you think it's a good idea to introduce the decline bench press on a monday?

Yes, or flat BB bench before the incline DB's.