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Thread: Help Needed On My 3 Day Split

  1. #1
    Wannabebig Member projectaero's Avatar
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    Help Needed On My 3 Day Split

    Hey guys,
    Just wanting to get some help on my routine.

    I am wanting to do a 3 day split MON-WED-FRI.
    Basically i have found these to be the best compound excersises (a few isolated there aswell). Havent worked out how many sets and reps yet, just wanting to get your opinions and what you think i should do.


    Legs:

    Squats
    Stiff Leg Deadlift
    Deadlift
    Standing Calf Raise
    Reverse Calf Raise (Shin Conditioning)


    Upper Body

    Bent Over Barbell Row
    Bench Press
    Military Press
    Bench Dips (No Dip Station Avilable)
    Skullcrushers
    Close Grip Bench
    Chin Ups
    Pull Ups
    Barbell Curls

    Thanks.

  2. #2
    shot a man in reno Mik's Avatar
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    Something I've been toying around with for when I get back into lifting (back is currently ****ed)

    Day 1 - Pull - deads, pullups, bo or db rows, hammer curls
    Day 2 - Push - bench, dips, close grip
    Day 3 - Legs - squats, GMs, lunges, calves

    I may throw a few sets of millies in somewhere. Pretty low volume but keep it intense. Just my $0.02

  3. #3
    Wannabebig Member projectaero's Avatar
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    i can see how that can work.
    Anyone else got any suggestions on putting my excersises into a 3 day split ?

  4. #4
    Senior Member Anthony's Avatar
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    Legs/push/pull is a decent choice.

    Full body 3x week is also a good choice. Pick 3-5 compound exercises and away you go.
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  5. #5
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by Anthony
    Legs/push/pull is a decent choice.

    Full body 3x week is also a good choice. Pick 3-5 compound exercises and away you go.
    I was doing a 5x5 for a while and I liked it a lot. It looked like this:

    Day 1:
    Squat 5x5
    Bench " "
    Rows " "
    Curls 2x8 (sometimes)
    Calves 3x10 (super setted w/ bench to save time)
    Abs 2x8

    Day 2:
    Light Squats 1x5 (5 sets pyramiding)
    Deads 5x5
    Chins " "
    Military Press " "

    Day 3:
    Squat 5x5
    Incline Bench " "
    Rows " "
    Tricep Dips 2x8 (sometimes)
    Calves 3x10 (super'd w/ bench)
    Abs 2x8

    Do a seach on 5x5 (Bill Starr or madcow are goodones) for more info on the whole routine.
    There are no stupid questions, just stupid people.
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  6. #6
    Wannabebig Member projectaero's Avatar
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    hey,
    i am only starting out weight training so i mean they are the best excercises i have found,
    How would you guys do it ?

  7. #7
    Senior Member Anthony's Avatar
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    I've used both ways I mentioned with success.
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  8. #8
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by projectaero
    hey,

    How would you guys do it ?
    Both Anthony and I have given examples, and both include the exercises you like.

    Now it's up to YOU to figure out what you like and what works for you.

    Look in the Journals section of this website. There are dozens of different routines in there; so asking us what we'd do won't help.

    Remember a couple of things, though:

    (1) Set long-term goals and use intermediary milestones to help you get there.
    (2) Get your diet straight.
    (3) Figure out what works for you, and more importantly what doesn't work for you and lift accordingly.
    (4) And, for God's sake (and yours), learn proper form!
    (5) And, never, ever (never,ever) curl in the squat rack.

    PS: Just say no to NO.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
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  9. #9
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    Something I've been toying around with for when I get back into lifting (back is currently ****ed)
    How did you mess up your back?

  10. #10
    shot a man in reno Mik's Avatar
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    Quote Originally Posted by ancom41
    How did you mess up your back?
    Actually, it's not so much my back as I believe it to be piriformis syndrome (am going to a doc in the next week). Can't say how it happened. Perhaps too long a layoff from lifting and lack of stretching flexibility.

    Hope to be back lifting soon.

  11. #11
    Senior Member
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    Im also trying to figure out a Monday/Wednesday/Friday split...

    I was thinking about doing:

    Monday - Chest/Back
    Wednesday - Legs
    Friday - Shoulders/Bis/Tris

    What do you guys thinkg about that? Would full body be better? Or is there somethign else?

  12. #12
    Bodybuilding Mythbuster
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    Quote Originally Posted by Harrison486
    Im also trying to figure out a Monday/Wednesday/Friday split...

    I was thinking about doing:

    Monday - Chest/Back
    Wednesday - Legs
    Friday - Shoulders/Bis/Tris

    What do you guys thinkg about that? Would full body be better? Or is there somethign else?
    Full body is probably better if you want to do that. But if you are going to do a split don't devote one day to just arms and shoulders. It would be better to put biceps with chest and triceps with back and split up back and chest. Shoulders get worked with chest exercises and back exercises. All you should need is a few sets of push presses at the end of say leg day for them.
    Last edited by Songsangnim; 08-31-2006 at 09:58 PM.

  13. #13
    Got Intensity? DGabe24's Avatar
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    Take a look here for a better understanding of Bill Starr's workouts. There is also a training primer you should all read if you haven't already.

    http://www.geocities.com/elitemadcow...Linear_5x5.htm
    Last edited by DGabe24; 09-02-2006 at 01:24 PM.
    Don't asker for a light load, but a strong back.

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    Bench - 355
    Dead - 500
    Total: 1330

  14. #14
    Senior Member Doobs's Avatar
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    You could also do:
    Week 1
    upper
    lower
    upper
    Week 2
    lower
    upper
    lower

    Or the other ways already mentioned, any will work.

  15. #15
    Banned Tofer's Avatar
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    Uhh, yeah I'd say 12 different exercises is too much for one session. Make a list of the best compound exercises and choose 3-5 each day, just like Anthony already said.

  16. #16
    Senior Member
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    Quote Originally Posted by Anthony
    Full body 3x week is also a good choice.
    Did you mean full body 3 times a week? or 2?

  17. #17
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by ancom41
    Did you mean full body 3 times a week? or 2?
    Three times.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  18. #18
    Senior Member McVein's Avatar
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    i work full body every session, i prefer it that way
    Quote Originally Posted by Everyone View Post
    I agree with McVein

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