You can add abs those 3 days or 2 days depending how you feel. Deadlift. Day 3 is a high-volume workout that will bring on serious hypertrophy. I would split the week like this: you can critique if you want, I’m very open to ideas and changes from more expierenced. Stand with your feet about hip-width apart, bend down, and grab the bar outside … Its also really(overly) complicated. 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. For a beginner, there is no need for more than three sessions a week. C3) Landmine Rotations — 3×10/per side. It is recommend that you use a schedule similar to the following: Monday – Quads, Hamstrings and Calves. Three Day Workout Split Reddit. Push/Pull/Legs Split. Finished the 3 day full body split for 8 weeks. Day 3 for lower body were you train every muscle in your legs. Tried the 4 day split for 6 weeks but struggled with the frequency. 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. This also allowed me to have at least one rest day between each of the 3 workouts, which is another thing I found beneficial for this injury. B1) Barbell Front Squat. Are 3 day splits good for mass? For mass it's generally better to do more reps. Also, SS is a full body routine, not a split. In addition, it gives you enough time out of the gym so that you don’t feel like you are always working out. Muscle will be added too but not as much if you were to solely focusing on mass. I started going to the gym after year and a half, and after 3 weeks I feel awesome. Tuesday – Chest, Back and Traps. Unfortunately, I don't have time to go on other days. Squats and deads on the same day and nowhere else? Program Duration 6 weeks . On pull I start with dead lift, then I exhaust my back, my traps, my biceps and my forearms in that order. Thanks ! Three-Day Training Split. Additionally, I choose to do a 4-day split because it fits my schedule better. The 3 day workout split is one of the most popular because it is easy to adhere to. Shaun's 3 day split workout is a solid routine for those who are looking to pack on some pounds! Main goal is size, strength is secondary. hide. Wednesday – Off. Best 3 day workout split. The best 3-day split workout is one that will work all the muscle … Things To Know Before you Begin this 3 Day Split Workout! Press question mark to learn the rest of the keyboard shortcuts. If You have time you can even add an exercise or two for core whenever you find fit. This is suppose to be done twice a week leaving one day off. 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. 2 x 10 Calf raise machine shrugs If You have time you can even add an exercise or two for core whenever you find fit. Workout Summary. I'm used to going to the gym 4 … What i’ve thought of was something like this. 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. It's usually performed over 4 days - Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. A 3 day routine. 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). 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. This is a simple but effective 3 day muscle building split for the lateh beginning to intermediate lifter. A 3 day split workout is the most popular workout routines around. Would this be a good program to progress to ? Day 2 for pulling muscles: Back and Biceps. Exercise 1. Day 6 — Hypertrophy. Training Level. 3 x 10 Wrist curls. 5/3/1 For Beginners The 5/3/1 program with modifications to target it more towards novice lifters. wajidi 1 year ago No Comments. Example: 1-2 muscle groups get trained on each workout day. 3-Day Total Body Split This is a 3-day workout routine that is best done alternating between training days and rest days. 3. Main Goal. 3 or 5 days can also work, and it depends on what is sustainable for you. 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? 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. 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. Or any other 3 day/ week recommendations for dbell + pull-up bar at home ? 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. Press J to jump to the feed. 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. Don't get me wrong this workout will skyrocket your strength as well, same as it did for me. The compound exercises you'll do in this program are the main benefit of going with a 3 day split workout. Good day all, What is the best 3 day workout that I can do at the gym? 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. C1) 1-Leg Hip Thrusts — 3×10/per side. share. 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 … 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. 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? But it will help doing it once a week. 2 comments. Will check it out. I tend to eat healty, so diet tips are also welcome. That was kind of weird to me too. Day 1 - Workout A; Day 2 - Rest; Day 3 - Workout B; Day 4 - Rest; Day 5 - Workout A; Days 6 & 7 - Rest; Week Two. Finally on leg day I start with squat, then I kill my legs, abs and obliques in that order. Workout Type. Thanks for the advice. I've got three hours, three days a week due to work, personal commitments, and studies to work out. On push I start with bench press, then i exhaust my chest, shoulders and triceps in that order. Check out my instagram(@michaelchristianfitness) for some help. If you’ve been lifting for decades or are just starting out r/GYM is for you. For example: Week One. BladeMaster. Day 2 for pulling muscles: Back and Biceps. Press question mark to learn the rest of the keyboard shortcuts. 3-Day Upper/Lower Split 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. Day 3 for lower body were you train every muscle in your legs. Intermediate. We mean four sets of four reps of squats on day one, bench on day two, and deadlifts on day three. Building strength is more weight less reps. Best 3 day workout split. 5/3/1 – Building the Monolith A variant of the 5/3/1 program with a focus on building size. Days Per Week. Please read our sub rules before posting! Week 1: M - Workout A 2 sets of pullups to failure (if you can do them) 2 x 10 Lat pulls. Archived. Yes, 3 day workout splits are great for building muscle mass. Uncategorized. 50% Upvoted. Intermediate full body workout routine intermediate aesthetic routine stronglifts starting strength guys think of zyzz s official workout. 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. During your first workout, start with a weight that easily allows you to perform 4 sets x 4 reps. 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. Split. 2 x 10 Bent-over Rows. Stay safe with the best weightlifting belt out on the market today, The Dark Iron Fitness Genuine Leather Weightlifting Belt. Build Muscle. Simple to follow and good for both strength and size. I honestly started with this workout because unable to go to the gym more than 3 … 0. 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. 5/3/1 – Boring But Big One of the most popular 5/3/1 variants. Upper/Lower Split. Check out this 3 day shred split! Day 1 - Workout B; Day 2 - Rest; Day 3 - Workout A; Day 4 - Rest; Day 5 - Workout B; Days 6 & 7 - Rest Day 6 is similar in sets and reps, using different exercises. And i’m thinking about switching to 3 days a week. When your 4th rep feels comfortable and manageable, add … Thursday – Off. 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 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. 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. Three Day Workout Split Reddit. Of course, you can do it however you like, taking days off anywhere in the split as needed. save. The program is to be conducted 3 days per week alternating workout A&B on non-consecutive days. Day 3: A1) Broad Jumps — 3×5. 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. Hi. report. And have like full body each day. Each workout should take you about 60-70 minutes, door to door. I’ve always done split and been now working out 5-7 days a week. 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. 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. 2 x 10 Barbell shrugs. Edit: full body workout each day (Looked at sidebar and wiki already). On Day 2, you’ll kick up the intensity to build strength and prime your body for the third workout. I'd grab something from the Program Picker instead. 74 kg / 27 / M here, and my primary goal is to add more muscle. 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). (Yes, only three days per week.) Close. I've been doing 5x5 for the past year and am looking to get a hypertrophy routine going. A2) Standing Pallof Press Hold — 3×20 seconds/side. Day 3 - Biceps, Back, Traps, Forearms: 3 x 10 Barbell curls (try wide and close grips too) 2 x 10 Concentration curls. 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. 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. This works well if you’re busy and don’t have the time for a 4-day workout split. Would you change anything, or add something? Weird program. 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. Facebook; Prev Article Next Article . Best 3-Day Split. Yep! 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. This thread is archived. Posted by 11 months ago. 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. A3) X-Band Shuffle — 3×10/side. Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. New comments cannot be posted and votes cannot be cast. Does anyone have anything good to recommend. Week 1: 5×5; Week 2: 4×5; Week 3: 6×5; Week 4: 3×5 I do a lot of home workouts and would be happy to help you and personalize some for you. 1.Chest&Back 2.Triceps, Biceps & shoulders 3.Legs & Calves. You will only be lifting three 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. Day 5 - Quads, Glutes, Hamstrings & Calves: So, regarding my goals, are these exercises/sets/reps beneficial to my goals? Example: Upper body, then lower body training days. 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