Arnold's split routine, really a 3 day split done twice in one week, with only one rest day. But it will help doing it once a week. Would this be a good program to progress to ? 3- i am doing each set like 5 sets as i do like bench press each set in to 30 reps. total bench press is 150 reps. 4- i am enjoying your workouts sir. Building strength is more weight less reps. During your first workout, start with a weight that easily allows you to perform 4 sets x 4 reps. 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). Intermediate full body workout routine intermediate aesthetic routine stronglifts starting strength guys think of zyzz s official workout. If your goal is to build the most muscle in the least time (in other words, you are a bodybuilder) and get ripped, the 5-day workout routine is optimal. i dont know is it ok the way i do. Each workout burns roughly the same num- ber of calories, so during the course of 3 weekly sessions, our 180-pound man will use up just over 1,200 calories in training alone. 5- i do my 3 days split everyday after finishing my 3 days i start again. Add more muscle size in less time with these three efficient, full-body workouts to maximize muscle mass, size and strength. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. This is a 3-day workout routine that is best done alternating between training days and rest days. Reply; reply; Posted Mon, 08/31/2020 - 17:28 LIKE . Does anyone know a good 3 day workout split for strength? 58 votes, 121 comments. I have used PPL, BroSplit and Arnold Split. Program Name nSuns 4 Day LP; Split Type: Upper/Lower: Day 1: Bench press, Overhead press, Chest, Arms, Back: Day 2 : Squat, Opposite stance deadlift, Legs, Abs: Day 3: Bench press, Close grip bench press, Arms: Day 4: Primary stance deadlift, front squats, back, abs: nSuns 4 Day LP is a popular … The 3-Day Upper/Lower Split. At the moment, I’m on a similar workout but much shorter, just over an hour. This training split is a 3 day split, so, obviously, you will be training for just 3 days each week. Probably not. Previously i was doing a full body workout that took anywhere from 1hr 30 to 2 hrs which isn’t suitable anymore as i need to revise for exams. wajidi 1 year ago No Comments. I'm trying to find pictures but mostly everyone on here does a program that works out more than 3 days a week (PPL seems to be popular, but that's 6 days). Thanks! This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. The 3 day full body split works for them as it primes their bodies to take up more intense workouts that focus on specific groups of muscle over the week. 2 x 10 Barbell shrugs. Press question mark to learn the rest of the keyboard shortcuts. It is recommend that you use a schedule similar to the following: A lot of the programs aimed at helping you get ripped leave off the cardio portion of the workout, this one doesn't. If you are a beginner it can help by getting the body ready to take the overload of future lifting by working the whole body with heavy weights. And i’m thinking about switching to 3 days a week. Weird program. 2; ryan coyne. Facebook Twitter Reddit WhatsApp Share via Email. The training 3-day (mon/wed/fri) split Powerlifting Routine. Please read our sub rules before posting! The 6 Day Split. A 3 day split workout is the most popular workout routines around. StrongLifts 5×5: Get Stronger by Lifting Weights only 3x/Week. See Full Disclosure. I've been looking at changing my routine into a PPL as I've been experimenting with it for the past week and I've been enjoying it, but I've seen most people doing it as a PPLRPPL or a PPLPPLR six day split. Spot Me Girl Team Jun 7, 2017. I’m with you, I dislike mine, but it’s usually stuff I need, badly in some cases. 2 x 10 Bent-over Rows. If you’ve been lifting for decades or are just starting out r/GYM is for you. Tried the 4 day split for 6 weeks but struggled with the frequency. Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. But assess yourself honestly – does your chest workout mess you up so badly that you need almost a week to recover? And have like full body each day. Reddit. We all know that it’s royal pain in the butt to do our warm-ups, but they need to be done. This is in the middle of the high-frequency camp (which generally promotes 2-3 workouts per week per body part), and the low-frequency camp (which generally promotes 1 workout per week per body part). I’m Male 15, and i had consistently been doing gym for 5 months until the quarantine, and the gyms have just reopened but i want to change the way i workout to get better gains. If you're so damn big and strong that you need six days to recover from training a body part, then this is a great training structure. I've gotta say I like the brosplit the most, but I wana hear from you guys: What … It is a 4 day a week program based around a Squat, deadlift, bench press, and overhead press variety, and has an optional 5th day for weak points or areas you’d like more volume. From there you program in tier 2 and tier 3 lifts each with specific rep schemes, and the tier 2 and tier 3 lifts you do in higher rep ranges compared to your main lifts. Yes, 3 day workout splits are great for building muscle mass. and one day i take … Alternative 3-Day Workout Splits. The Triple Split. Or any other 3 day/ week recommendations for dbell + pull-up bar at home ? However, I seem to lack knowledge on certain issues regarding adding up more muscle. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. Muscle will be added too but not as much if you were to solely focusing on mass. The total minutes for Day 1’s workout average is 50 (0.833 hours). At the end of the day, both full body and split workouts provide multiple benefits and can help you on your way toward tackling your training goals. By using our Services or clicking I agree, you agree to our use of cookies. Check out this 3 day shred split! Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts).. After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy. It’s ideal for those of you looking to pack on some serious size… This is a simple but effective 3 day muscle building split for the lateh beginning to intermediate lifter. Here’s how. It appears that your current workout is no longer working for you or you’ve been doing it for so long that your muscles are now used to the weightlifting routine. Press question mark to learn the rest of the keyboard shortcuts. It is called a powerbuilding workout because the goal is to give you the best of both worlds: a powerful physique with the strength to back it up. Tweet. We mean four sets of four reps of squats on day one, bench on day two, and deadlifts on day three. Here’s a great muscle building routine, where you train 3x per week. Routine. You can recycle training weeks every six days, or … Day 3 - Biceps, Back, Traps, Forearms: 3 x 10 Barbell curls (try wide and close grips too) 2 x 10 Concentration curls. That was kind of weird to me too. What i’ve thought of was something like this. The Double Split. For mass it's generally better to do more reps. Also, SS is a full body routine, not a split. Needless to say, the routine listed below, is designed to work on each of these lifts. Flip. You can add abs those 3 days or 2 days depending how you feel. Is it not too long? Just to be clear, we’re not talking about your Quadriceps. That’s six days per week. More recovery is needed between workouts so a full split is used. I’m Male 15, and i had consistently been doing gym for 4 months until the quarantine, and the gyms have just reopened but i want to change the way i workout to get better gains. I would split the week like this: you can critique if you want, I’m very open to ideas and changes from more expierenced. Everything gets hit roughly once a week. After my workout I feel super tired. June 13, 2016 at 6:46 pm . With that said, it is important that the majority of your work is focused on using only the best compound exercises. 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). Its also really(overly) complicated. Squats and deads on the same day and nowhere else? 0. Previously i was doing a full body workout that took anywhere from 1hr 30 to 2 hrs which isn’t suitable anymore as i need to revise for exams. I don’t think I could carry on for another hour. AWorkoutRoutine . 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