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Thread: Thinking of changing routine from 3 day to a 2 day split:

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  1. #1
    Wannabebig Member rico0101's Avatar
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    Thinking of changing routine from 3 day to a 2 day split:

    Currently I'm on a 3 day split.
    Mon - Chest, Back & Abs
    Wed - Legs
    Fri - Shoulders, Bi's & Tri's

    Before I wen on hols a couple of weeks back, I missed Leg day and decided to combine Wed & Fri's workouts.
    Actually felt good after it.

    I'm now thinking of a 2 day split, but still lifting 3 days a week, so it'll be Mon - Day 1, Wed - Day2, Fri - Day 1, Mon - Day 2...etc.

    Could you please give me your thoughts on the following split; pro's and con's:

    Thanks in advance

    Day 1:
    Chest, Back, Abs

    Flat Bench Press 12,10,8 (3 Sets)
    Incline Bench Press 12,10,8 (3 Sets)
    Deadlifts 5,5,5,5 (4 Sets)
    Shrugs 8,8,6 (3 Sets)
    DumbBell Rows 12,10,8 (3 Sets)
    PullDowns 10,8,6 (3 Sets)
    Abs 10,10,8 (3 Sets)





    Day 2:
    Legs, Shoulders, Biís & Triís

    Squat 12,10,8 (3 Sets)
    Leg Extensions 12,10,8 (3 Sets)
    Leg Press 12,10,8 (3 Sets)
    Military Press 10,8,6 (3 Sets)
    DumbBell Press 12,10,8 (3 Sets)
    DumbBell front Raises 10,8,6 (3 Sets)
    Seated DumbBell Curls 10,8,6 (3 Sets)
    Tricep PullDowns 10,8,6 (3 Sets)
    The man who removes a mountain begins by carrying away small stones

  2. #2
    Ex-Manwhore KingWilder's Avatar
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    what are your goals?

    I ask because unless you're bulking and eating a ton that routine looks like too much volume
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  3. #3
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    You have more than double the volume for your upper body compared to the lower body. I would suggest replacing some of the upper body work with a couple of hamstring exercises.
    I would also suggest ditching some of the isolation/machine exercises and replacing them with a freeweigth compound movement (ex replace leg extension with front squats or hack squats)

  4. #4
    Wannabebig Member rico0101's Avatar
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    Thanks for the replies guys
    To answer your queries:


    - I'm maintaining at the moment.
    But want to mix up my training as I feel I'm getting stagnant/bored with the routine.
    Currently, Day 1 is a Mon routine, i've just combined Wed and Fridays to make Day 2.

    My current routine is actually a slight modification of WBB1, so the ratio of upper to lower is similar to that plan.

    It does seem that Day 2 is upper loaded, so I might replace the DB front raises with Leg curls for the hams and the leg extensions with ATF Squats.
    Might be something like:

    Day 2:
    Legs, Shoulders, Biís & Triís

    Squat 12,10,8 (3 Sets)
    ATF Squat 12,10,8 (3 Sets)
    Leg Press 12,10,8 (3 Sets)
    Leg Curls 10,8,6 (3 Sets)
    Military Press 10,8,6 (3 Sets)
    DumbBell Press 12,10,8 (3 Sets)
    Seated DumbBell Curls 10,8,6 (3 Sets)
    Tricep PullDowns 10,8,6 (3 Sets)

    Better???
    The man who removes a mountain begins by carrying away small stones

  5. #5
    Ex-Manwhore KingWilder's Avatar
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    this is basically the routine Paul posted for Nate...it's a very good 2 day split

    Workout A:
    Squat
    OH press
    Bent Row or Weighted Chinups
    15 min Accessory work

    Workout B:
    Bench Press
    Deadlift
    Squat
    15 minutes of accessory work

    week 1: A,B,A
    week 2: B,A,B
    repeat
    Last edited by KingWilder; 08-15-2007 at 08:25 AM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  6. #6
    Crikey, its a 30 foot ape! Kong's Avatar
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    Go with the routine KingWilder suggested as it was the first routine i did with great success. Otherwise do Bill Starrs 5x5.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  7. #7
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    full body or push pull legs is your best bet.
    2000 or bust

  8. #8
    Ex-Manwhore KingWilder's Avatar
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    whatever you do you might want to change those rep ranges

    maybe it's just me, but I really dislike doing such high reps unless I'm bulking or if I've already done some heavy, low rep work

    maybe do heavy weight/lower reps for the compounds and then keep what you have for accessory stuff...just an idea
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  9. #9
    Always Learning IZich's Avatar
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    Quote Originally Posted by rico0101 View Post
    Currently I'm on a 3 day split.
    Mon - Chest, Back & Abs
    Wed - Legs
    Fri - Shoulders, Bi's & Tri's

    Before I wen on hols a couple of weeks back, I missed Leg day and decided to combine Wed & Fri's workouts.
    Actually felt good after it.

    I'm now thinking of a 2 day split, but still lifting 3 days a week, so it'll be Mon - Day 1, Wed - Day2, Fri - Day 1, Mon - Day 2...etc.

    Could you please give me your thoughts on the following split; pro's and con's:

    Thanks in advance

    Day 1:
    Chest, Back, Abs

    Flat Bench Press 12,10,8 (3 Sets)
    Incline Bench Press 12,10,8 (3 Sets)
    Deadlifts 5,5,5,5 (4 Sets)
    Shrugs 8,8,6 (3 Sets)
    DumbBell Rows 12,10,8 (3 Sets)
    PullDowns 10,8,6 (3 Sets)
    Abs 10,10,8 (3 Sets)





    Day 2:
    Legs, Shoulders, Biís & Triís

    Squat 12,10,8 (3 Sets)
    Leg Extensions 12,10,8 (3 Sets)
    Leg Press 12,10,8 (3 Sets)
    Military Press 10,8,6 (3 Sets)
    DumbBell Press 12,10,8 (3 Sets)
    DumbBell front Raises 10,8,6 (3 Sets)
    Seated DumbBell Curls 10,8,6 (3 Sets)
    Tricep PullDowns 10,8,6 (3 Sets)
    There's no reason why you would need to do Incline BP right after flat BP. There's also no reason why you should do those 2 + Deadlifts on the same workout if you want good results. Throw out incline, since your shoulders are being hit on day 2.

    Take off either Leg Extensions or Leg Press, and put in a hamstring exercise like GMs. Why do you have both Military press and DB press subsequently? What do you expect to accomplish with 2 DBs that you can't with 1 BB? Don't say "stabilizers".

    Basically, any exercises (plural) that have the same primary muscles involved are too repetitious and unnecessary. Like Wilder said, the high rep range + extra exercises that work the same thing is too much volume and that energy can be used better elsewhere.
    Last edited by IZich; 08-15-2007 at 10:55 AM.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  10. #10
    Always Learning IZich's Avatar
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    Also, you have 2 exercises of pulldowns on both days. Take it off of day 1 since it's not your "tricep day".

    After looking at your routine, I'd actually just say go with Paul's routine listed with the A/B. Much more comprehensive and practical.
    Last edited by IZich; 08-15-2007 at 10:57 AM.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  11. #11
    Wannabebig Member rico0101's Avatar
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    Many thanks to all for your input.

    I'll take a look at the A/B split and work out rep/set ranges.
    I'll run it by the forum again if I think it needs tweaking

    cheers guys
    The man who removes a mountain begins by carrying away small stones

  12. #12
    Crikey, its a 30 foot ape! Kong's Avatar
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    If you really need to do a 2 day split do bill starrs 5x5 and do day 1 monday, day 2 thursday, day 3 monday, day 1 thursday etc
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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