3 Day Split Weightlifting Routine
January 8, 2010 by Shaun
Filed under The Fitness Bug
I always talk about the importance of alternating your workouts. Mainly from keeping you from going bored or hitting a plateau. So today I’m going to share with you a 3 day workout that you can throw into the mix when you feel like shaking things up.
Specific details
- This is an intermediate workout, so it will require some previous experience on your part.
- Go heavy on the first exercise of each session by training to failure and making sure you increase the weight or reps from the week before. However, you need to perform the other exercises as normal and gradually increase the weight and reps as you go. In fact, stop short of 1-2 reps when performing the rest of the exercises.
- 3-4 minutes rest between sets
- Scale back every 6 weeks or so! This means to decrease your reps and weight for one week so that your body can recover and rebuild of the beating you’ve given it.
Day 1
Barbell Squats 5 x 3-6 reps/ Barbell Lunges 5 x 3-6 reps
Barbell Romanian Deadlift 5 x 3-6 reps
Barbell Standing Calf Raises 3 x 6-10 reps
Day 2
Weighted Dips/ Incline Barbell Bench Press 5 x 3-6 reps
Bent Over Rows/ Weighted Chin Ups 3 x 6-8 reps
Weighted Crunches (Isolation) 3 x 8-12 reps / Weight Hanging Leg Raises (Progress to advanced when ready -- feet all the way up to the bar)
Barbell Close Grip Bench Press 3 x 8-12 reps
Day 3
Barbell Squats 5 x 3-6 reps/ Barbell Lunges 5 x 3-6 reps
Barbell Romanian Deadlift 5 x 3-6 reps
Barbell Standing Calf Raises 3 x 6-10 reps
You could call this the A, B, A Workout if you wish, with Day 1 being workout A and Day 2 being workout B. you can alternate this routine in the 2nd week if you wish. Instead of doing A, B, A just do B, A, B. All this is in aid of keeping your muscles ready and suprised for something new. So… when you’re ready.
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Link to this page
thats alot of exercises, how many sets and reps??
Hi Chris
After looking at this post, I decided to give it a complete edit, as it was entirely vague! The routine you see now is much better and much more specific to what needs to be done. I know that many people go for 4 day splits these days, but I still think the 3 day split is a good case in the argument that less = more. I have stuck to it for years and it works well. Especially when the goal is to live a ‘great’ bodybuilding lifestyle, which consists of many other activities other than just bodybuilding.
Excellent informations it is surely. My boss has been waiting for this content. I am looking forward for more updates:)