The Classic 3DAY split

[Dr Kincaid]

Day 1
Chest
Shoulders
Tris

Day 2
Back
Traps
Rear delt
Bi's NO HOMO

Day 3
Quads
Hams
Calves

This works if anyone gives a fuck.

[wes]

Day 1
Quads
Hams
Calves

Day 2
Chest & Back

Day 3
Shoulders & Arms


This works even better!! 

[Dr Kincaid]

sounds good will move onto this when other thing is broke.

[jpm101]

To the good DR, might I suggest having the leg day in the middle day of the split. Giving some extra rest to the upper body training.

Like:

Day1...chest, shoulders, tri's

Day 2
Quads, hams, calves

Day 3
back, traps and no homo biceps. Don't really think you would need any rear delt work if the back program is sound and well planned out.

Good luck.

[local hero]

jpm's  described just how i used to do it,,,,  still go back to it from time to time, best thing since sliced bread for begginers

[dj181]

To the good DR, might I suggest having the leg day in the middle day of the split. Giving some extra rest to the upper body training.

Like:

Day1...chest, shoulders, tri's

Day 2
Quads, hams, calves

Day 3
back, traps and no homo biceps. Don't really think you would need any rear delt work if the back program is sound and well planned out.

Good luck.

That was Mentzer's training protocol back in the early 90's, and before that he recommended a two-way split training everything twice a week. I read once where Zane said that he made his absolute best progress training every other day on an upper/lower split.

Just some food for thought.

[Dr Kincaid]

To the good DR, might I suggest having the leg day in the middle day of the split. Giving some extra rest to the upper body training.

Like:

Day1...chest, shoulders, tri's

Day 2
Quads, hams, calves

Day 3
back, traps and no homo biceps. Don't really think you would need any rear delt work if the back program is sound and well planned out.

Good luck.

Thanks dude.

[Donny]

Day 1
Quads
Hams
Calves

Day 2
Chest & Back

Day 3
Shoulders & Arms


This works even better!! 

yes i think this would be my choice with legs being done on Day3

[IrishMuscle84]

My 3 day split im currently doing.......

Mon-Legs/arms.....abs

Wed-Shoulder/traps......abs

Fri-Back/chest.......abs.

My schedule was a little off this week soo today is arm day with abs.

[local hero]

imo... monday and fri are fully loaded, wed session is easy,,, spread the load

[IrishMuscle84]

imo... monday and fri are fully loaded, wed session is easy,,, spread the load

Ya, i see what your saying BUT.......works well for me. Imo, i think thats a good split, Do a large bodypart with a smaller one monday, tuesday....off/rest day.....wed, easier session, with only two muscle groups that you can focus on without having to worry about having to train another muscle group before or afterwards............th urs, off/rest day......friday, back/chest....Then sat/sun off then repeat. Our legs are the most used bodypart/muscle group on our bodies, thats why i always train them in the beginning of the week. If your legs are your one weak/lagging bodypart, i highly recommend training them the very first day of the week, forget the ol " chest on mondays".