3 day split 2 times a week (critique please)

[MrTyro]

I'm thinking of changing up my current routine to this upper body lower body split

3 days on 2 off 3 on 2 off etc

Day 1 Back and Biceps

Deadlift 5x3
Chin ups 6-8 x 3
Bent over Rows 5x5
Lat pulldown Wide grip 2x8-12
Lat pulldown underheand close grip 2x8-12
miscellaneous 3x8-12 (bicep) change every 3 workout
miscellaneous 2x8-12 (bicep) change every 3 workout

Day 2 Chest, Shoulders and Tris

Bench Press 5x5
Standing Military Press 5x5
Incline Dumbbell Press 3x8-12
Overhead Dumbell Press 3x8-12
Weighted Dips 3x8-12
miscellaneous 2x8-12(shoulder/neck) change every 3 workout
miscellaneous 2x8-12(Chest) Change every 3 workout
miscellaneous 2x8-12(Tricep) Change every 3 workout
Tricep pulldown 3x8-12

Day 3 Legs and Calves

Squats 5x5
Romanian DeadLift 3x5
Leg Extensions-3x8-12
Leg Curl-3x8-12
Calf Raises 3x 8-12
Leg press 3x8-12

Day 4-5 off then back on Day 1

Want to give it a try when im cycling, i almost get to hit muscles 2 times a week with rest in between, but maybe chest day is too much? Open for suggestions, i got a feeling i should just make it a 4 day split with shoulders separeted from chest.

 

[squat till ya drop]

That will get u good gains, though id do something like this:


Mon: shoulders + triceps
Wed: legs + biceps
Fri: chest + abs
Sun: back + abs

 

[squat till ya drop]

U hit everything directly, and indirectly twice a week with enough recovery inbetween. Also deads on back day

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[captainahole]

I think its a great idea for growth and rest. Although I'm not of fan of doing shoulders and chest together.
I would prefer back and shoulders together and put arms with chest since you have pre exhausted your tri's and would really only have to worry about bi's.
And shoulder's would be a minimal workout because you have pre exhausted the rear delts already doing back.
I found that bi's with back just don't get enough work cause they have been beaten up so much doing back.

but you know it will work both ways. you have a great recovery workout and that is the most important part.

 

[MrTyro]

Thanks guys, i think i will try it out this week, will let you know how it goes.
Im unsure about the Chest with Shoulders day too, but seen others have it on the same day and a friend of mine often does it, he said i just have to get used to it. Gonna give it a try and see.

 

[joeblow12345]

I do shoulders and chest with tris together all the time. Its basically the same muscle groups. This will add good size and strength. The shoulders are small muscles that get hit while doing chest and tris anyway. Id give it 6-8 weeks and see how you progress. No program will produce grear results after a week. Size and strength are built slowly over time. You might want to lower the volume alittle while your body adjusts. Over the course of several weeks increase it slowly so you dont burn out fast.

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[joeblow12345]

And one last thing drop the leg extentions they are bad for the knees. And do leg press after squats. You will get more out of them when your relatively fresh as opposed to when your tired.

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[MrTyro]

Will do bro, thanks for sound advice!

 

[Massroid1020]

I do the exact same split but hit it six days in a row and take Sundays off, after adjusting I love it and really don't want to change my routine at all although I need to. I've done it for two months and first was doing it to cut, dropped 15-20 lbs. bf went down 4% strength increased and size increased. Changed my diet to add in carbs and now have kept the definition and put on about three lbs in the last two weeks. If you react the way I did it will work wonders. Your diet will determine whether u cut or bulk.

 

[joeblow12345]

I do the exact same split but hit it six days in a row and take Sundays off, after adjusting I love it and really don't want to change my routine at all although I need to. I've done it for two months and first was doing it to cut, dropped 15-20 lbs. bf went down 4% strength increased and size increased. Changed my diet to add in carbs and now have kept the definition and put on about three lbs in the last two weeks. If you react the way I did it will work wonders. Your diet will determine whether u cut or bulk.

If your routine is producing results why would you need to change it? I am a firm believer that if it aint broke dont fix it.

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