I am looking for a good 3 day split routine: Day 1-Chest/Triceps Day 2- Back/Biceps Day 3-Legs/Shoulders
Thats a pretty standard muscle group split - make sure you have some rest days in there though so do Mon, Weds and Fri for example.
Also, check out HCT-12, Four Laws of Training and Growing: The Perfect Hypertrophy Plan and The Original Wannabebig Routine as all of them contain some very good 3 day splits.
Why re-invent the wheel?
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Can I have some lean muscle & strength please? – My Training Journal
Here is one option for a three-day split:
Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)
Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)
Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)
For initial compound movement in each workout I generally work in the 3-5 rep range. For the next compound movement I typically go with 5-8 reps, and then I finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range. On some of the smaller muscle groups (deltoids, biceps, triceps) I will generally perform drop sets.
I have also done the HCT-12 three-day split and made good progress with that program. It is an upper/lower rotation which provides a good balance of strength and hypertrophy.