3 day splits

by **cleaver** on Thu Apr 10, 2008 12:11 pm

As you all know I'm limited to 3 days per week. I like to hit everything once per week at the moment.

I'm looking for some inspired ideas for 3 day splits.

Currently doing Chest/Back, Legs/Core, Shoulders/Arms.

My chest is my own perceived weakness. I feel it is suffering being in the same session as my strongest body part. This could be in my head but who knows!

I'm thinking of trying;

Chest/Biceps, Back/Triceps, Legs/Shoulders/Abs

I know some people do not like the legs / shoulders combination but I would like to get OH squats and push press back in as its been a while. They fit perfectly into this schema.

Any thoughts or other potential combos?

by **Marks1972** on Thu Apr 10, 2008 12:18 pm

hmm think if i had to do a 3 day split and definately wasnt going to do a strength based program like 5x5 id do

Chest/Triceps/Delts
Back/Biceps/Traps
Quads/Calfs

....whiiich ive just realised is PPL

by **exclusive** on Thu Apr 10, 2008 12:19 pm

I think legs and shoulders works ok when pushed for time, imo just mix it up every so often. 4 weeks of the shoulders legs split then change to the previous.

by **kp1512** on Thu Apr 10, 2008 12:22 pm

hmm the Dorian Yates routine? the one he did initlally?...just tried looking for it but couldnt find it! which is useless to you lol

by **cleaver** on Thu Apr 10, 2008 12:22 pm

Marks1972 wrote:hmm think if i had to do a 3 day split and definately wasnt going to do a strength based program like 5x5 id do

Chest/Triceps/Delts
Back/Biceps/Traps
Quads/Calfs

....whiiich ive just realised is PPL

Been there. done that. Forgot to say that I wouldn't be considering it as an option at the moment. Might have another crack at it in the future.

by **cleaver** on Thu Apr 10, 2008 12:23 pm

kp1512 wrote:hmm the Dorian Yates routine? the one he did initlally?...just tried looking for it but couldnt find it! which is useless to you lol

Never mind looking for routines and post whoring.

hurry up and make poverty history by selling cheaper supplements! :lol:

by **kp1512** on Thu Apr 10, 2008 12:29 pm

cleaver wrote:
kp1512 wrote:hmm the Dorian Yates routine? the one he did initlally?...just tried looking for it but couldnt find it! which is useless to you lol

Never mind looking for routines and post whoring.

hurry up and make poverty history by selling cheaper supplements!

Lol...bastards! the lot of you!

by **Rab** on Thu Apr 10, 2008 1:06 pm

kp1512 wrote:
cleaver wrote:
kp1512 wrote:hmm the Dorian Yates routine? the one he did initlally?...just tried looking for it but couldnt find it! which is useless to you lol

Never mind looking for routines and post whoring.

hurry up and make poverty history by selling cheaper supplements!

Lol...bastards! the lot of you!

Exactly Cleaver.

Go find me some cheap bulk epistane powder.

Bloody post whore.....23.16 per day your on!!! Thats even worse than Curt at MP! :shock:

(although your posts tend to be a little bit better than his to be fair)

I liked the look of the split you posted first time round Cleaver, if you dont mind sharing a shoulders and leg session.

i only train 3 times per week but split my training over 4 days to make sure each major bodypart gets a 100% beasting. something always ends up with not quite as much focus as i would like on a 3 day split.

by **Rilla** on Thu Apr 10, 2008 2:43 pm

Rab wrote:
Go find me some cheap bulk epistane powder.

Me toooooooooooooooooooooooooooooooooooo

Weeeeee!
I know it's all in my head, but I'm feeling stronger already

by **SCOTT GALTON** on Thu Apr 10, 2008 3:42 pm

you could always do 4 workouts but only train 3 times a week like me aRab!

Where are these cheap supps? ESN supps where are you

by **upright** on Thu Apr 10, 2008 3:52 pm

I hate only training 3 days/wk - feels like the other 4 are in the bin. I don't like camming either.

I wouldn't worry too much about the training - the bigger issue is when we will be getting the new super ESN supp range...

by **cleaver** on Thu Apr 10, 2008 4:09 pm

SCOTT GALTON wrote:you could always do 4 workouts but only train 3 times a week like me aRab!

Where are these cheap supps? ESN supps where are you

I did consider this. 9 days between body parts seems a little excessive to me. I can see the value if doing HIT and going to failure all the time. I do not have this luxury as I train alone so you have to consider safety first.

by **SCOTT GALTON** on Thu Apr 10, 2008 4:22 pm

i train alone 2 big boy

by **kp1512** on Thu Apr 10, 2008 4:23 pm

tossers!

by **Morba** on Thu Apr 10, 2008 4:43 pm

How about a 2 day split but working out 3 times a week?

eg:
week 1 - workout 1 / 2 / 1
week 2 - workout 2 / 1 / 2

?

by **Dtlv74** on Thu Apr 10, 2008 5:05 pm

or... group bodyparts into threes that you think work well together; ie

A back, traps & delts,
B quads, hams & calves,
C pecs, bis, tris,

and do a split something like this;

Monday - A+B
Wednesday - A+C
Friday - B+C

Select just one basic exercise per bodypart (a different one on each occasion) for three - four working sets and blast it hard. Use rep and weight progressions.

I quite like this routine to use when I can't decide what else to do for a few weeks!

by **cleaver** on Thu Apr 10, 2008 8:56 pm

SCOTT GALTON wrote:i train alone 2 big boy

Do you go to both eccentic and concentric failure. I think I would have to, to make HIT work for me.

I cannot be arsed asking any of the 'it's all yours mate' crew to spot me. You need someone who knows you well to do it right.

Morba wrote:How about a 2 day split but working out 3 times a week?

eg:
week 1 - workout 1 / 2 / 1
week 2 - workout 2 / 1 / 2

?

Dtlv74 wrote:or... group bodyparts into threes that you think work well together; ie

A back, traps & delts,
B quads, hams & calves,
C pecs, bis, tris,

and do a split something like this;

Monday - A+B
Wednesday - A+C
Friday - B+C

Select just one basic exercise per bodypart (a different one on each occasion) for three - four working sets and blast it hard. Use rep and weight progressions.

I quite like this routine to use when I can't decide what else to do for a few weeks!

Cheers girls!

I'll think about these options. My try em both since I'm changing up every 4 weeks or so at the moment.

by **Rilla** on Thu Apr 10, 2008 9:35 pm

Do upper/lower - it's fuuuun

by **Orinoco** on Thu Apr 10, 2008 9:49 pm

cleaver wrote:As you all know I'm limited to 3 days per week. I like to hit everything once per week at the moment.

I'm looking for some inspired ideas for 3 day splits.

Currently doing Chest/Back, Legs/Core, Shoulders/Arms.

My chest is my own perceived weakness. I feel it is suffering being in the same session as my strongest body part. This could be in my head but who knows!

I'm thinking of trying;

Chest/Biceps, Back/Triceps, Legs/Shoulders/Abs
I know some people do not like the legs / shoulders combination but I would like to get OH squats and push press back in as its been a while. They fit perfectly into this schema.

Any thoughts or other potential combos?

That's a good split for 3 days a week....you've got some antagonistic pairings going on there so A1, A2 style supersets would work well there. Agonist/synergist with first two workouts and a proximal antagonist pairing with legs/shoulders on the third.

If i only had three days I'd probably do the same.

by **Orinoco** on Fri Apr 11, 2008 8:23 am

Cleaver...this also might be worth a try. Only just read it in that Staley ebook - p124 (there's a link in TOT forum) and have to say it's an intriguing split.

Convergent Phase Training

Regular readers of my articles and this newsletter will already be familiar with convergent phase
training, but this split is so effective that I feel it warrants mention here. Essentially, CPT involves
the interaction of 3 core exercises and 2 circuits for auxillary exercises in such a way that you’ll train
3 days a week, but never repeat a workout for a full 2 weeks. Choose the core exercises in such a
way that you cover maximum muscular geography with minimum overlap. For example, bench
press, squat, and pull-up. Then divide all major muscle groups into 2 circuits like this:

A Circuit
Pecs
Triceps
Quads
Gastrocs
Rectus Abdominus

B Circuit
Lats
Biceps
Hamstrings
Soleus
Obliques

Next, assign an exercise for each muscle group listed above, but don’t use any exercises that you
picked for the core movements. Finally, you put the schedule together like this:

Monday: Squat + A Circuit
Wednesday: Bench + B Circuit
Friday: Pull-Up + A Circuit
Monday: Squat + B Circuit
Wednesday: Bench + A Circuit
Etc., etc.

That’s the CPT spli t— loading parameters are chosen based upon whatever motor qualities you’re
trying to develop.

Tweaking The Programs For Recovery

If you find that the training frequency of any particular split described above is either excessive
or insufficient for your own unique recovery abilities, simply collapse (by deleting “off” days)
or expand (by inserting extra “off” days) the split to your liking. Look for the overall patterns
rather than getting too caught up in the particulars. Get creative— think outside the box. As
Jonathan Edwards advised in last month’s newsletter, don’t keep doing the same things over and
over expecting a different result.

by **Wardie** on Fri Apr 11, 2008 8:25 am

Upper/Lower?

You'll train upper twice some weeks and vica versa.

HIT?

4 day split over 3 days?

by **cleaver** on Fri Apr 11, 2008 11:07 am

Cheers for the ideas troops

HIT is a non starter.

Upper Lower is for shirtlifting powerphags.

I like the Charles Staley idea which I'll keep for a later cycle.(Cheers Orinoco. I have it downloaded but still to print and read!)

Since Orinoco likes my original plan I'm going to give it a crack. I'm deloading this week then I'll blast into the new cycle <BOOM>

That'll give me 6 weeks till a week off to go visit my sister and niece.

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