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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[Massroid1020]

That's why I haven't changed it, because it is producing results and I love the routine. I only said I need to change it because I have been doing it for two months. I'm not actually talkin about the grouping of muscles, just throw in some different exercise for each muscle group. I have maxed out the dumbells at my gym on bench, so starting tomorrow im moving to barbell press instead of dumbell press. That's the kind of things I meant by changing it

 

[Massroid1020]

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.

What's your goals bro? To cut or bulk?

 

[MrTyro]

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.

Could you post up your routine? Maybe i will go 3 on 1 off 3 on.. Thanks

 

[Massroid1020]

Monday:

Flat bench db press 3x10 super set with incline flys.

Dips 3x10

Flat bench flys FST 7

Db shoulder press 3x10

Lateral flys 3x10

Rear delt fly 3x10

Shrugs FST 7

V bar pressdowns 3x10

Db kick backs 3x10

Rope pressdowns FST 7

Tuesday: 4x10

Weighted chin ups

Barbell row super set with pull downs

Cable row

One arm machine row FST 7

Preacher curl

Alt db curl

Preacher machine

Concentration curl FST 7

Wednesday: 4x10

Squats

Dead lifts

Ham curls

Calf raise

Leg press

Single leg ham curls

Calf machine

Thursday: 3x10

Incline db press super set with flat fly

Dips

Incline flys

Decline flys

Barbell military press

Shoulder triad ( 10 lateral raises, 10 front raises, 10 shoulder press)

Rear delt fly

Shrugs

Straight bar press down

Lying tri extensions

Skull crushers

Friday: 3x10

Chin ups

T-bar row

Pull downs

One arm row

Hammer curls

Cable curls

Barbell curls

Saturday: same as Wednesday

 

[Massroid1020]

I know it's lengthy but figured I would be detailed and try and help haha

 

[MrTyro]

What's your goals bro? To cut or bulk?

Bulk, im currently on cycle Test E and Tren acetate. Looking to add Strength and Mass, will do a cut 2-3 months after im finished with the cycle.

 

[Massroid1020]

With that gear and workout split u should definitely be able to make great gains, just eat eat and eat haha

 

[MrTyro]

I know it's lengthy but figured I would be detailed and try and help haha

Thanks bro, maybe i will change it to less volume and do same as you by mixing exercises every other time. Like flat Bench first chest day and flat dumbell press second day etc

 

[Massroid1020]

My workouts range from a total of 30-35 sets a day. I personally don't do more because I feel over trained, I am also all natty though. You could probably do a higher volume since your recovery time will be way quicker. I also throw some things in here or there depending how I'm feeling, just listen to your body bro and roll with it

 

[MrTyro]

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


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

Monday
Shoulder & Triceps

Military Press 5x5
Seated overhead Dumbell press 6-8 x3
Tricep Extension 6-8 x 3
Tricep Pushdown 6-8 x 3
Shrugs 6-8 x 3
Upright Rows 6-12 x 3
Drop set shoulder machine

Wednesday
Back & abs

Power Cleans 6-12 x3
Rows 5x5
Pull ups max x 4
Lat Pulldown 6-8 x3
Deadlift 5x3
Drop set Lat pulldown machine
abs 3 sets

Friday
Chest & Abs

Bench Press 5x5
Incline Barbell/dumbell press 6-8 x3
Flat alternating dumbell Press 6-8 x3
Weighted Dips 6-8 x3
Flyes 3x6-12
Drop sets chest machine
Drop sets dips machine
abs 3 sets


Sunday
Legs & Biceps

Squat 5x5
Lunges 6-12 x3
Leg Press 6-12 x3
Calf Raise 6-12 x 3
Bicep Curl 6-8 x 3
Bicep 6-8 x 3
Hammer curl 6-8 x 3

Made this right now, what du you guys think? Ive been at my 3 day split 2 times a week since i made this thread, didnt feel i got enough outta biceps on back days and the same for triceps on chest and shoulder day.