I need some advice on a 3 day split per week in the gym?

[Arabian]

Due to increased duties with my career I am having a difficult time lately getting into the gym as often as I like. I am going to do the following and need some advice on what you guys think would be a good routine. I am planning on going to the gym a minimum of 3 days per week starting this week. Keep in mind before my promotion I was going 5 plus days a week. I just do not have the time right now to devote for 5 days per week. My thought is this: Sunday, monday morning at 5 am and wednesday morning 5 am and maybe thursday mornings at 5am. What do you guys think of this schedule and I am usually out in an hour. I am on TRT so I will be adding to it probably. Thoughts on routines etc: Have been doing a 3 day split for years. Thanks

[Oldschooliron]

Arabian. I learned long ago my body responds great to a 3 spilt. I did a 5 day routine early in my training (body part a day) made such slow progress.
I switched to a 3 day and bam 17 lbs in 3 months natural. No gear. Diet was not even great back then.

That said I do:
Sunday --chest/biceps
Wed---tricep/legs
Friday--shoulders/back

If I hustle takes an hour. Bring a towel lol.

I add calves and abs at least 2 times a week. if I have time I do some speed bag boxing work, seated calves or Larry Scott hanging ring flys at home like this
ImageUploadedByTapatalk1341776310.445380.jpg
ImageUploadedByTapatalk1341776339.885489.jpg
These are the hardest thing in my routine except maybe dragon flags for abs.

[PJ1127]

Re: I need some advice on a 3 day split per week in the gym?

Push/Legs/Pull

Upper/Lower/Upper... Lower/Upper/Lower... Etc...

Three full body workouts a week

[Arabian]

Re: I need some advice on a 3 day split per week in the gym?

Arabian. I learned long ago my body responds great to a 3 spilt. I did a 5 day routine early in my training (body part a day) made such slow progress.
I switched to a 3 day and bam 17 lbs in 3 months natural. No gear. Diet was not even great back then.

That said I do:
Sunday --chest/biceps
Wed---tricep/legs
Friday--shoulders/back

If I hustle takes an hour. Bring a towel lol.

I add calves and abs at least 2 times a week. if I have time I do some speed bag boxing work, seated calves or Larry Scott hanging ring flys at home like this
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[ATTACH]86[/ATTACH]
These are the hardest thing in my routine except maybe dragon flags for abs.

Thanks Iron, that is essentially the routine Im doing pal. I appreciate the feedback brother..

[Arabian]

Re: I need some advice on a 3 day split per week in the gym?

Push/Legs/Pull

Upper/Lower/Upper... Lower/Upper/Lower... Etc...

Three full body workouts a week

Thanks P, I have always been one to go heavy in the gym however like OldschoolIron just said, more is not always better. Thanks guys for your input.

[Oldschooliron]

I find u simply need to experiment to find moves that work for your body geometry. Sadly the golden moves this week are stale next week so I have my favs I'll stick with one routine for 2-3 weeks then change an exercise out for a diff fav. Or I'll change the order of the exercises.

Or sometimes some kid with 13" arms is camping out on something I wanna use and I have to improvise lol. I hate those days lol.

[Arabian]

Re: I need some advice on a 3 day split per week in the gym?

I find u simply need to experiment to find moves that work for your body geometry. Sadly the golden moves this week are stale next week so I have my favs I'll stick with one routine for 2-3 weeks then change an exercise out for a diff fav. Or I'll change the order of the exercises.

Or sometimes some kid with 13" arms is camping out on something I wanna use and I have to improvise lol. I hate those days lol.

lol your absolutely correct pal.

[exphys88]

Re: I need some advice on a 3 day split per week in the gym?

You could do an AB routine, hitting each group every 5 days or so. similar to DC training. Just a suggestion.

[Oldschooliron]

You could do an AB routine, hitting each group every 5 days or so. similar to DC training. Just a suggestion.

Can u give a better example of the a and b routine u speak of?

[exphys88]

You basically have your muscle groups divided up into 2 days, a and b. you alternate between them on mwf.
M-a
W-b
F-a
M-b
W-a
F-b

You can also have 2 different a and b days too:

M-a1
W-b1
F-a2
M-b2
W-a1
F-b1
M-a2
W-b2
Etc

DC training is set up like this, and is very effective.

[zedhed]

Re: I need some advice on a 3 day split per week in the gym?

A-B routine...
Workout A
BBL Squats
BBL Flat Bench Press
BBL Bent Over Rows

Workout B
BBL Squats
BBL OHP
BBL Dead Lifts

as follows,
Mon-A
Wed-B
Fri-A
Mon-B
Wed-A
Fri-B
Very simple and extremely effective. This is the SL 5x5 and again and again Arab this would be tits for you bro. Your bod is used to 5 day/week workouts with volume.
This is 180° turnaround from that. IMO nothing would beat this for you bro. Now Im gonna quit pushing this on you...LOL.

[Fit Guru]

Sun- chest and triceps
Mon-back and biceps
Wed- quads
Thurs- shoulders and calves

That way your pushing Sunday .pulling Monday .rest then legs. Then pushing again. Then 2 total days to recoup!! Easy peasy!

[Fit Guru]

Of course that was based on the DAYS you said you hoped to train.

[Oldschooliron]

A-B routine...
Workout A
BBL Squats
BBL Flat Bench Press
BBL Bent Over Rows

Workout B
BBL Squats
BBL OHP
BBL Dead Lifts

as follows,
Mon-A
Wed-B
Fri-A
Mon-B
Wed-A
Fri-B
Very simple and extremely effective. This is the SL 5x5 and again and again Arab this would be tits for you bro. Your bod is used to 5 day/week workouts with volume.
This is 180° turnaround from that. IMO nothing would beat this for you bro. Now Im gonna quit pushing this on you...LOL.

This looks very interesting zed! Reminds me a program by Marvin eder from days of yesteryear. he did like 4-5 exercises 3 days a week program.

Those programs intimidate me lol.

How is the oxygen debt? U rest long in between sets?

I might try this just to mix it up. Not sure how my 250yr old back will fare with the deads and ohp lol.

Do u find your biceps really lag with a program like this? I find I can maintain. A good tricep with no direct tricep work. I have been nursing tendonitis an forearm issues for months so I just got back into training triceps. I was surprised how full they stayed during the direct training time off.
The Marvin eder program he did use some biceps dumbell curls.

Thoughts ?

[zedhed]

Re: I need some advice on a 3 day split per week in the gym?

This looks very interesting zed! Reminds me a program by Marvin eder from days of yesteryear. he did like 4-5 exercises 3 days a week program.

Those programs intimidate me lol.

How is the oxygen debt? U rest long in between sets?
On this type of program I dont pay any attention to the tiime between sets. I just keep it under 3 min. To me its not that important but what is important is getting the reps and sets in in good form.

I might try this just to mix it up. Not sure how my 250yr old back will fare with the deads and ohp lol.
Give it a shot bro. You dont know if you dont try.

Do u find your biceps really lag with a program like this? I find I can maintain. A good tricep with no direct tricep work. I have been nursing tendonitis an forearm issues for months so I just got back into training triceps. I was surprised how full they stayed during the direct training time off.
The Marvin eder program he did use some biceps dumbell curls.


For someone that is new to this type of program I would say do the program exactly as it is written. But for a seasoned intermediate and beyond lifter I would def add in 2 biceps moves and alternate them.
For instance I would put biceps on the B workout and do EZ bar curls 5x5 one session. Then the next session I would put in Alt arm Dbl curls at a 45° again 5x5.

Thoughts ?

Hope that answers you bro. If not then just let me know.