Instead of training upper body twice a week, we train it once and do a full body workout on the third day. The difficulty level is one point higher than PPL and ULU as this split requires that your entire body has recovered by the last workout.
This is the most difficult workout in this article, yet it seems to be a very popular for beginners. However, three full body workouts a week is hard to pull off.
First, its takes a long time to train every muscle group. I need 60 mins just to train the legs. Even if you train with light intensity, you still need 36—48 hours to recover from each workout. Pin Author Recent Posts. Adam is the founder and main contributor for Olympic Muscle. He is a full time pre-medical student majoring in computer science and chemistry. Latest posts by Adam see all. Make sure you are lifting as heavy as possible without comprising form.
Dumbbell Press One warm-up set followed by 3 working sets. Use a weight you are comfortable doing 8 reps with to prevent injury to rotator cuff.
Dumbbell Side Lateral Raise Use a comfortable weight, don't swing, and focus on contracting the lateral head. Front Dumbbell Raise Again, use a comfortable weight and a smooth, controlled motion. Barbell Squats 2 warmup sets followed by 5 working sets. Squats are super important so a few extra sets.
Lift AHAP as heavy as possible without comprising form. Lat Pulldowns Use the long bar and position your hands as far as possible with hands pronated.
Rope Straight-Arm Pulldown One of my favorite exercise for lats. Get a full strength at the top of the movement and flex you lats as much as possible as you pull down. Low Cable Crossover Nice controlled motion. Don't cheat with momentum and focusing on squeezing you pec muscles throughout the motion. Also, remember that the beginner does not know much about the anatomy of the body and what muscles to specifically workout each day because it is known that certain muscles are used in conjunction with others in some exercises, such as bench press which utilizes the pectoral and triceps muscles, consequently making the chest and triceps one big muscle group.
The beginner may not know this, so this workout will make sure that they work muscles by group and not by location or preference. A person new to weight lifting may also not have the time to have a workout every day, so this 3-day-per-week workout is great for those short on time. Finally and most importantly, it will teach the beginner to be consistent with their workout and have strict discipline, something that will help them greatly in their weightlifting life. For the advanced bodybuilder, it is important to change workouts every couple of weeks.
This is because after a while, the human body adapts to change, such as a 5-day workout. This workout is the perfect way to keep the body from getting used to a certain workout and plateauing. Sometimes bodybuilders tend to workout for size or strength; this workout will help both and not just one. This can prove to be advantageous to the advanced bodybuilder as it can help gain mass or strength by taking more time off to rest.
Not many pros out there use the 3-day split for one reason. That's because they do longer split workouts days long , instead of 3. They are able to do this because this is their job and they have all the supplements to help them recover faster, letting them workout longer than the average Joe.
There are a couple of amateur bodybuilders out there that use the 3-day split workout routine such as Russ Hosmer. Russ Hosmer uses a combination of 3-andday splits, and depending on his needs he changes it around a bit. One reason why it would not be good for cutting is because in cutting you are shedding fat, normally by doing cardiovascular exercises.
As you will be working out your legs heavily, you will not be able to do most cardio exercises such as running, treadmill or jump rope without refusing your legs of their much-needed rest. Higher reps and sets are what increases endurance, so this workout will not significantly increase endurance, making maintenance hard with this workout. As mentioned earlier, professional bodybuilders use more days in their split workouts because it allows them to do more in less time.
They have supplements that help them recover their bodies much faster, therefore they can come back and work a muscle group more than once a week without overtraining. But, we are not all pro bodybuilders, so we have to use shorter days to achieve our goals.
One way to do that is to use the 3-day split workout which will workout the whole body in the least amount of time. If you want to grow quickly but safely, use the 3-day split as it will give you enough rest.
The key is consistency because you do not want to miss a day that will impair your ability to recover and grow. When making a 3-day split workout, you want to stick to compound movements and keep it simple while hitting all the major muscle groups. Periodization is key for reaching one's goals for hypertrophy. Here is a sample 10 Week, three days per week split in which each workout should be done in well under an hour:. In a 3-day split, the calves should be trained directly only once per week.
If one does running or plays a sport, the calves are worked heavily in those activities. Calves are also synergists in squats and deadlifts. The shoulders and traps are trained directly 1x per week but again, they are synergists in Bench Press Shoulders and Deadlifts Traps. All of the other muscle groups are trained directly 2x per week. I think that anyone interested in bodybuilding or athletics should consider a 3-day split.
This is because too many people do 5 or 6 days-per-week splits and are under the impression that more time in the gym leads to more muscle growth but this is completely false. The often forgotten variable in muscle growth is REST and with a 3-day split, one is able to get plenty of it which is why in my opinion it is one of the best splits for hypertrophy.
Also your body functions as a whole and not as separate body parts so training it as a whole is important. But the most important aspect of bulking, cutting or maintaining is one's diet. You can have the best training program in the world but if your diet is not up to par then you will not make gains. One's diet will ultimately decide whether they will bulk, cut or maintain. In order to bulk on a 3-day split, you need to have a caloric excess of at least calories per day which would translate to 1 pound gained per week.
If you want to maintain, there should be no caloric excess or deficit. If you want to cut, there should be a caloric deficit of about calories per day, but usually not more.
When you cut, you don't want to lose muscle, you want to lose fat and typically losing more than 1 lb per week ends up in some lost muscle. Personally, I use a 3-day split for every purpose - strength, hypertrophy, etc.
Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are.
View all articles by this author. After your deload period, start a new training cycle. Your next plan can be the same i. It depends on your goals. But once you make a plan that works, stick with it for the duration of the training cycle for best results. For beginners, you will see great results after just one training cycle. However, you will need to stick with this periodization of training , deloading, training, deloading for quite some time to achieve the dream body you want.
It could take 6 months for some or years for others. But, even if you were to always do a 3 day workout split, you can achieve your goals.
Workouts for a 3 day split may be a little longer than they would be for 4 day , 5 day , or 6 day splits because you need to stuff a little more volume into your workouts.
On average, you workouts should take you about 60 minutes, plus whatever time it takes to warm up and cool down. Sleep - Get plenty of sleep.
Ideally 8 hours per night. If you are having troubles getting 8 hours of sleep, you need to take this seriously. Follow the best practices for getting good sleep, such as avoiding blue light before bed, making your room dark, calming your mind, avoiding caffeine late in the day, etc. Nutrition - You will need a healthy balanced diet. You can see our guide to bulking vs cutting as that goes more into the macros based on the goal, but generally speaking, you want to eat about.
Note: If you are cutting , then you will need to alter the macros, by lowering the carbs and upping the protein. Hydration - Drink plenty of water. You will need more than if you were not working out. You need to be drinking about half your bodyweight in ounces of water at a minimum. This is, again, a bare minimum.
There are really on a few supplements we recommend. These are supplements that are proven to work. Protein Powder: Protein powder is simple. Creatine : Creatine is one of the most researched and proven supplements.
Studies show that it is one of the only supplements besides protein that actually supports sports performance. Creatine will help you improve strength, recovery, and lean mass.
Caffeine: Everyone knows caffeine works. If you need a little boost before your workout, you can drink coffee or have a pre-workout mix. Melatonin: If you are having trouble falling asleep at night, get some melatonin.
It should help you get on a good sleeping schedule. Feel free to research it. You can absolutely do a 3 day bodyweight split. You can use all of the same splits we mentioned, you will just be doing bodyweight exercises and your progressive overload will focus on decreasing rest, increasing volume, and increasing intensity harder exercises, slower tempo, explosiveness, range of motion etc. Keep your workouts to exercises and up the reps so that you are reaching near failure during sets.
Format the workouts in the same way you would a 3 day split. Related: 21 Bodyweight Chest Exercises. Related: 7 Bodyweight Back Exercises. Related: 9 Bodyweight Shoulder Exercises. Related: 26 Bodyweight Leg Exercises. Related: 30 Bodyweight Core Exercises. Have questions about 3 day splits? Feel free to reach out to us anytime. We love to hear from our readers! I have been looking for a workout split and this is by far the most useful article I have found.
Thank you! Great information. The workout would be Monday Chest. All done using as much weight as I can. What do you think? Any advice. January 14, Read More. January 13, At SFS we strive to equip you with the tools and knowledge needed for your fitness journey.
Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. As our motto goes - "You don't have to get ready if you stay alwaysready! Powered by Shopify. So, 3 workouts, 3 different days, each week. Push Pull Leg 3 Day Split Session 1: Push Session 2: Pull Session 3: Legs These can be done on any day of the week, but ideally you want to have one rest day between push and pull days and two rest days after legs.
Upper Lower 3 Day Split An upper lower 3 day split will require a 2 week view to see how it works. To lose fat, you need to eat less calories than you burn per day. Choose one core exercise to do after each workout session do challenging sets.
So, week 2 will have back squats first for reps and deadlifts second for reps. Choose one core exercise to do after each workout session for sets. Can I build muscle with a 3 day split? Are 3 day splits good for cutting and losing fat? Remember, gains happen during recovery, not workout. Maximizes Intensity: The greater recovery effect translates to more intense workouts.
If you are only lifting 3 days per week, you will feel like you are on beast mode for those 3 days. With 3 days per week, you should get consistently great workouts in, week in and week out. Easily Manageable: Not everyone has time to go to the gym 5 or 6 days per week. But really anyone can make time for just 3 days of training per week. Variety : This benefit is twofold. So, you can continue with a 3 day split year round while still changing your routine up.
Secondly, 3 days per week is just enough days to still get a good variety of exercises done, allowing you to hit each muscle group from various angles and training variables. Other Activities: For some lifters, working out is their main or even only physical hobby, but this is not the case for all. You may play sports or have other activities that you like to do each week.
With a 3 day split, you can manage all your activities and hobbies. You could lift three days a week, and still have the energy to play a sport once or twice a week, or run, swim, cycle or whatever you like on your non-lifting days. Disadvantages of a 3 Day Split: As with any split, there are some drawbacks.
For example Training experience Goals Your availability Your rest and recovery needs Your weaknesses Your preference This should help you determine if a 3 day split is right for you.
Here are the must-have exercises no matter what 3 day split you choose Feel free to switch up the exercises in our 3 day workout plans with any of these exercises. As for isolation exercises, here are some of the best ones
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