Anyone here train 3 days a week?

[flexingtonsteele]

If so, how do u split it up?

[Hedgehog]

Yep.

Day one - Squats deads(light) abs Biceps (sometimes)

Day two - Squats(light)  Bench(heavy) Shoulders

Day three - Bench(light) Deads lats abs


I rotate it over several weeks though.

But a three times a week routine would be my weapon of choice in any case.

Why not try this:

Mon - Chest,Back,Abs

Wed - Legs,calves

Fri   - Shoulders,Arms,Abs

-Hedge

[flexingtonsteele]

haha thats exactly how i have it set up now. .

Chest back
legs
shoulders/arms

Just started 2day w/chest and back

we'll see how it goes.

Yep.

Day one - Squats deads(light) abs Biceps (sometimes)

Day two - Squats(light)  Bench(heavy) Shoulders

Day three - Bench(light) Deads lats abs


I rotate it over several weeks though.

But a three times a week routine would be my weapon of choice in any case.

Why not try this:

Mon - Chest,Back,Abs

Wed - Legs,calves

Fri   - Shoulders,Arms,Abs

-Hedge

[Hedgehog]

haha thats exactly how i have it set up now. .

Chest back
legs
shoulders/arms

Just started 2day w/chest and back

we'll see how it goes.

I think you will get great results.

If I could make any suggestion, it would be that you did deadlifts every other week only. It will give you time to recover fully from them, since you're probably doing squats in some form on leg day too.

-Hedge

[Bluto]

i found chest/back too big muscle groups to share a day myself. that massive compared to shoulders/arms

[smaul]

i found chest/back too big muscle groups to share a day myself. that massive compared to shoulders/arms

Agreed.

I am currently on:

Chest + biceps + triceps
Back + shoulders
legs
abs every workout day, only 3 sets

[jpm101]

Three times a week, most of the time. Twice, on occasion, when doing total body workouts.

Monday:
Upper body

Wednsday:
Lower body

Friday:
Upper body

Starting the next monday, I reverse the order.

Monday:
Lower body

Wednsday:
upper body

Friday:
Lower body

I do not believe in splitting up any upper body muscle groups. Just my view, that's all. I work it as a unit. Same with legs. Usually 8 or 9 sets tops, on any workout. Good Luck.

[freespirit]

Monday: Chest, triceps, lower back

Wednesday: back, biceps, abdominals

Friday: Shoulders, legs

[flexingtonsteele]

I agree, right now, i deadlift about every 3 back training sessions. I notice my gains increase the most this way.

And I also rotate front and back squat, this keeps my lower back healthy.

I think you will get great results.

If I could make any suggestion, it would be that you did deadlifts every other week only. It will give you time to recover fully from them, since you're probably doing squats in some form on leg day too.

-Hedge

[Hedgehog]

I agree, right now, i deadlift about every 3 back training sessions. I notice my gains increase the most this way.

And I also rotate front and back squat, this keeps my lower back healthy.

Fcuk man, great stuff.

Looking forward to get some feedback on your results in a couple of weeks, and hopefully by the end of summer.

-Hedge

[mesmorph78]

i used to train 3 times a week
it was monday legs
wednesday back and shoulders
friday chest and arms..
but the way i train now i dont think i could do that..
so i do monday to friday.. and split the body parts more..
but i did make great gains off that 3 day split

[flexingtonsteele]

Ill keep you guys updated.

if I wasnt so lazy i would keep a training log on here.

Right now im doing my own thing just rotating push pull and legs. But im getting tired of that and needed something new.

I've been training low volume super high intensity for a while now, so im going to increase the volume during this phase.

Ill keep everyone posted

Flex

Fcuk man, great stuff.

Looking forward to get some feedback on your results in a couple of weeks, and hopefully by the end of summer.

-Hedge

[flexingtonsteele]

anyone else?

[Iceglow]

My workout program:

Monday: Chest-Biceps       
Wednesday:Shoulders-Legs     
Friday:Back-Triceps

Abs and cardio workout before regular training

[climber]

I also train three times a week:

Mon - Chest & Triceps
Wed - Back & Legs (for legs I squat one week and deadlift the next)
Fri - Shoulders & Arms

So far this year I have kept all exercises in the 6-8 rep range and I have been experiencing quite good strength gains. I'm not doing any cardio or abs at the moment. 

[haider]

yes bitches, full body workouts 3x a week. 

[climber]

yes bitches, full body workouts 3x a week. 

Nice, I've been thinking about doing that. Is it working well for you?

[haider]

Nice, I've been thinking about doing that. Is it working well for you?

absolutely, the rest periods are short though and lots of super-setting is involved. Will be a little tough on someone with subpar cardiovascular capacity, but it is very efficient IMO.

[smaul]

absolutely, the rest periods are short though and lots of super-setting is involved. Will be a little tough on someone with subpar cardiovascular capacity, but it is very efficient IMO.

Can you post us a quick breakdown of sets etc? how many sets per bodypart.

So it does get you bigger?  Are you ever sore?

[haider]

Can you post us a quick breakdown of sets etc? how many sets per bodypart.

So it does get you bigger?  Are you ever sore?

Yes, and yes. I'll post my workout later tonight

[210 and growing]

I have found over the yrs that i need to train 4 days a week - if i change it to 3 days then there is a 'day from f cking hell' in there somewhere !! From the above, it looks like it would be the chest / back day - i can only do a small group with a large group (ie. chest and bi's), or the intensity isnt there. And i am fit for absoloutly nothing after training legs

[The Coach]

Day 1 - Max upper body

Day 2 - Max Lower Body

Day 3 - High rep day

Conditioning, sprint work, GPP or skill training.

[myseone]

If so, how do u split it up?

For certain phases of training.

Typically it would be:

Sunday thighs

Wednesday chest/arms

Friday shoulders/back

and every 3 weeks I would include a deadlift workout on Monday

[chirorhino]

3 days a week is a definite key for me! I work on a! full body on a heavy(6-8 RM), light(15-20 RM), medium (10-12 RM) schedule, with cardio and abs EOD.

Works great for me! I see consistant gains in strength. I do change up the exercises every 4 weeks to prevent OT and bordem though.

[flexingtonsteele]

I finally settled on.................

Monday: Legs......all in the 12-20 rep range and about 12-15 total sets

Wed: Chest and arms 12 sets for chest and 8-10 sets for arms.........rep range is 8-15

Friday: Back and shoulders: 12 sets for back and 8-9 sets for shoulders.

Also im trying to add in a lactate producing session one day a week where i work the full body in a circuit fashion at a very fast workrate, producing lots of lactate, therefore getting some fat burning as well!