Main goal is size, strength is secondary. Wednesday – Off. If you’ve been lifting for decades or are just starting out r/GYM is for you. Would this be a good program to progress to ? Best 3-Day Split. If You have time you can even add an exercise or two for core whenever you find fit. But it will help doing it once a week. 3. Please read our sub rules before posting! Day 3: A1) Broad Jumps — 3×5. 5/3/1 For Beginners The 5/3/1 program with modifications to target it more towards novice lifters. Press question mark to learn the rest of the keyboard shortcuts. 0. But it takes much more than just training with a split routine to get the benefits that this type of workout has over other forms of training. Before you begin this program and try it out for yourself, take a look at the following things that you should know before you begin: Days to train. Guillotine Bench Press: 4x8-10; Cable Rows: 4x8-12; Overhead Supine Grip Dumbbell Press: 3x8-12; Lat Pulldown: 3x12-15; Bench Dips: 4x20; Barbell Curl: 4x12; Day 7 — Rest. For a beginner, there is no need for more than three sessions a week. What i’ve thought of was something like this. The 3-Day Upper/Lower Split With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. It's usually performed over 4 days - Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. Three Day Workout Split Reddit. The routine that caught my eye is this one: 3 x 10 Barbell curls (try wide and close grips too), 2 sets of pullups to failure (if you can do them). hide. Program Duration 6 weeks . Day 3 is a high-volume workout that will bring on serious hypertrophy. You will only be lifting three days per week. Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The reason I haven’t transitioned into a push pull legs is because I find that during a push workout I never have enough time to workout each muscle enough. Check out this 3 day shred split! If you want to try a 3 day split maybe try push push pull legs split on day 1 work the pushing muscles group: chest triceps and shoulders. Hi. 2 x 10 Bent-over Rows. A2) Standing Pallof Press Hold — 3×20 seconds/side. Ik this is a common split but I did try it for some time but found that I wasn’t really getting enough time on each muscle (sometimes only achieving 2-3 exercises per muscle group) so I switched to a 4 day split where I did shoulders and legs on two separate days. I know this topic is very common but I notice a pattern of it usually getting buried in random arguments that have nothing to do with the question. And in fact, one of the most well-established and successful training routines of all time is the legendary "5x5" program by Bill Starr, which – you guessed it – used a three-day … As six days a week is far too time consuming with heavy school work flowing in like crazy, I'm curious if anyone has modified PPL to work on a 3 day split and what their results are, or if it will even work on a 3 day split The best 3-day split workout is one that will work all the muscle … Good day all, What is the best 3 day workout that I can do at the gym? You can add abs those 3 days or 2 days depending how you feel. 3 x 10 Wrist curls. Training Level. 74 kg / 27 / M here, and my primary goal is to add more muscle. The compound exercises you'll do in this program are the main benefit of going with a 3 day split workout. The program is to be conducted 3 days per week alternating workout A&B on non-consecutive days. Three-Day Training Split. 1.Chest&Back 2.Triceps, Biceps & shoulders 3.Legs & Calves. Would you change anything, or add something? It features a chest & biceps day as well as a legs & shoulders day. When your 4th rep feels comfortable and manageable, add … Build Muscle. I started going to the gym after year and a half, and after 3 weeks I feel awesome. Workout Type. Day 5 - Quads, Glutes, Hamstrings & Calves: So, regarding my goals, are these exercises/sets/reps beneficial to my goals? On push I start with bench press, then i exhaust my chest, shoulders and triceps in that order. Finished the 3 day full body split for 8 weeks. In addition, it gives you enough time out of the gym so that you don’t feel like you are always working out. A3) X-Band Shuffle — 3×10/side. A 3 day routine. Rest at least 90 seconds between exercises such as bicep curls and Romanian deadlifts, and up to 3-4 minutes on your heavier sets of bench presses and squats. Posted by 11 months ago. Building muscle is more weight less reps, you should use one of the programs from the sidebar on the main page of r/fitness like starting strength SS is a 3 day split (I don't remember the names of the other ones). Facebook; Prev Article Next Article . 2 sets of pullups to failure (if you can do them) 2 x 10 Lat pulls. Close. 2 x 10 Barbell shrugs. This works well if you’re busy and don’t have the time for a 4-day workout split. Day 2 for pulling muscles: Back and Biceps. Of course, you can do it however you like, taking days off anywhere in the split as needed. Hey guys I’m thinking of changing my workout schedule to Monday- Chest ,Triceps Tuesday - Back biceps Wednesday - legs and shoulders Repeat then rest on Sunday. I'd grab something from the Program Picker instead. Tuesday – Chest, Back and Traps. This is a simple but effective 3 day muscle building split for the lateh beginning to intermediate lifter. 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