anyone have a really good 3day split??

[PatBateman]

just curious, as I am thinking about trying this so I can focus more on cardio and cutting bf. Only 3 days seems too little, almost undertraining?? thanks for any ideas!!

 

[spatts]

I prefer 4, but a push/pull/legs split is always nice.

 

[louden_swain]

Here is a good three day:

Day 1 - off
Day 2 - Chest, Arms, and Calves
Day 3 - off
Day 4 - Legs and Abs
Day 5 - off
Day 6 - Back, Delts, and Calves
Day 7 - off
Day 8 - repeat cycle

I followed this program for 1 year and I had tremendous gains in strength. Three days a week will suit your needs and will ensure that you receive adequate rest.

 

[Naxis]

This was my split for about a year:

1: Thigh/glute/chest
2: cardio
3: Back/shoulder/calves
4: cardio
5: Bi/tri/abs
6: cardio
7: cardio or rest.

Recently changed to this, for better rest periods:

1: Chest/Tri/shoulders
2: Cardio
3: Thigh/Glutes/Abs
4: cardio or rest if legs are sore
5: Back/Bi/Calves
6: cardio
7: cardio

I think I prefer the latter and I have gotten more strength gains working bis and tris on the same day as back and chest, respectively.

 

[spatts]

I'm confused...I don't see bis and tris or back and chest together on either?

 

[Haz]

I'm using a 3 day split.

Chest&Arms, Rest, Legs, Rest, back&shoulders, rest

and I throw in abs wherever and whenever I feel like it.

 

[teen1216]

I think I prefer the latter and I have gotten more strength gains working bis and tris on the same day as back and chest, respectively.

I'm confused...I don't see bis and tris or back and chest together on either?

I think he means that he has seen better gains training tris after chest and bis after back.

 

[PatBateman]

great responses, thank you!!!!

 

[Naxis]

Thanks teen. Clarity would probably help a little...

 

[SeekerOfKnowledge]

I think he means that he has seen better gains training tris after chest and bis after back.

The main reasons behind working triceps after chest and biceps after back is because you have done a double workout.

What I mean by that is back and chest are primary muscle groups
Biceps and triceps are secondary muscle groups. I have had the same success with this work out. Realize you must build stamina also or it will not be effective.

After giving your all with your chest or back, what most don't realize is that you are working your tris or bis in conjunction. As you push with a bench press your secondary muscle used is triceps. So when you get to your tricep exercise you have fatigued your chest and therefore isolated your triceps to work harder on tricep exercises instead of accidentally allowing your chest to help out with your tricep exercise. That's where you get your double workout and gain noticable size or cuts. Hope it helps

I am doing

M - Chest/Triceps
W - Shoulders/Legs
F - Back/Biceps

Thinking of switching up to a 4-5 day routine but looking for advice on that type of workout.