Weight Training > Workout Menu > Templates. Don’t say I never gave you anything. The least you could do to repay them is give them their own training day. You’ll get more out of those exercises. Created with WorkoutLabs Fit workout builder. and i have noticed difference in muscle growth and on the weight scales, but a friend of mien told me i shouldn't do all of the workouts in one day and he also said i should split my work outs into different days, but he also said because you can loose energy, … * Exercise can be moved to another workout with fewer/less intense exercises in order to equalize workout durations (eg: Move Hip Flexors, Abdominal, and/or Obliques from Workout A to Workout C). A typical way of organizing this particular workout would be to train the chest and back on day one, the legs on day two, and then the arms and shoulders on day three. Incline Bench Press – 3 x 10,8,6 Decline Smith Machine Press – 3 x 10,8,6 Single Arm DB Press – 3 x 10,8,6 Flye Machine – 3 x 10,8,6 V-Bar Pulldown – 3 x 10,8,6 Cable Low Row – 3 x 10,8,6 Bent-Over Two DB Row – 3 x 10,8,6 15-Minute Treadmill Pick only one program from the 2 variations above or choose another split. Tuesday: Back/Bi. It seems every time I go back … A training plan that follows a body part split focuses on training just one major body part per session, e.g. Here, we've put several exercises to work through on each day. I think both approaches have their pros/cons. Originally Posted by rasse226. Your legs have been carrying you around ever since you learned to walk. Wednesday: Legs. Day 5: A.M. For most people, even PED users, this is too much volume and not enough rest/recovery. Arms, legs, and shoulders will be trained once per week with a hypertrophy focused reps / sets / exercises, but you won’t be incorporating any supersets with these muscles. Day 1: Chest + Back Day 2: Legs + arms Day 3: Shoulders, Traps and core* I just listen to my body and take rest days when i feel i need to. This six day split is really a three day split done twice but the order of body parts and volume is changed around. A 7 day workout split is provided at the end of this article. This is a great routine if you're trying to get into shape quickly and are willing to utilize lighter weights and lower intensity. Over the summer I ran a chest/back, legs/abs, delts/arms split 3 days on 1 day off. The biggest issue is that the chest and shoulder muscles are trained too closely together. JRCmayne. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy. If not, it's wise to insert at least two days before or after your chest day to ensure you don't overuse your delts. See, problem solved. You’re probably thinking “SJ, the 3 day split isn’t anything fancy – there’s a heap of more advanced and involved workout regimes out there.” I don’t disagree. I’m sure I’ll catch some flack for combining legs and shoulders, but a 3-day split lets me work everything twice per week, and I’ve gotten good results from it.Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. And while you do start off some of your days with compound movements, I think there is room for more. You will want to add in a leg training day, as well as a shoulder and arm day. AXBX ; 3 days a week . Day 1: Back; Day 2: Legs (primary focus on quads) Day 3: Chest and Biceps; Day 4: Shoulders and Triceps; Day 5: Hamstrings and Back; Day 6: Chest and Arms; Day 7: Rest ; If you also want that ‘extra boost’ then read about my recommended test booster. A 3 Day Split Routine can be made into 6 days. It consists of training the chest and back on Day 1, legs on Day 2, arms and shoulders on Day 3 (an antagonistic split), and then repeating the training cycle on Days 4, 5, and 6. Arms shoulders and chest in one day would take me 4-5 hours to complete. 3 Reasons Why The 3 Day Split Workout Is Ideal For Beginners. All rights reserved. The day-three workout of our New Bodybuilding Workout Program is designed to stimulate those big muscle groups as well as the small ones. Day 1 – Chest and Back; Day 2 – Legs and Abs; Day 3 – Off; Day 4 – Arms and Shoulders; Day 5 – Off; Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. This week, Dan Trink, Director of Training at Peak Performance, assesses this routine from our Facebook fan Brandon Brockhouse. You’ve got some major compound lifts such as bench presses and back squats starting off your programs, which I like. You’ll find a spreadsheet for Calum’s bodybuilding routine along with a day by day breakdown below. This will open a new browser so that you don’t lose this page. And classic splits, like classic cars and classic rock, are bad-ass. Calum von Moger's workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. This routine was very popular back in the 60's and 70's. And I feel great. A 3 Day Split Routine can be made into 6 days. You’ll start with a classic chest-back split, then move into supersets of exercises to put the fine points on your shoulders, biceps, and triceps. I try to hit abs 2-3 … Friday – Shoulders; Saturday – Arms & Legs; 3 – It Provides Fantastic Progression. The typical 4 day split looks something like this: Monday – Chest; Wednesday – Back; Friday – Shoulders; Saturday – Arms & Legs; 3 – It Provides Fantastic Progression. Bad-Ass Workout of the Week: Classic 3-Day Split, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. This routine comes out to 6 days of training with only one day off. He’s got a pretty classic three-day body part split going here with a chest/back day, arms day and legs/shoulders day. Push / Pull; Upper / Lower; Torso / Legs & Arms; 4 days a week . Which means he’s not only smart enough to use a computer, but also smart enough to carefully plan and log his workouts. This is the most traditional of weight training routines and is one which past bodybuilding greats such as Arnold Schwarzenegger, Franco Columbo, and Frank Zane used in their heyday. Weekends are rest days. View Profile View Forum Posts Registered User Join Date: Jul 2011 Location: Loveland, Ohio, United States Age: 26 Posts: 47 Rep Power: 0. Example, Monday Chest and Shoulders (Heavy) Tuesday Legs (Light) Wednesday Back and Arms (Heavy) Thursday Chest and Shoulder (Light) Note: You can cut out exercises that hurt or if there is just too many movements … Use our expert guide to learn how to maximize your fat-burning efficiency. I give them two if they will be used primary though. If we think it's worthy, we'll post it on the Muscle & Fitness website. You'll find a spreadsheet for Calum's bodybuilding routine along with a… Keith. For example on day one the workout is mostly chest and shoulders and less volume on biceps. Note: Another tried and true split – legs, back, chest, shoulders, arms; a time-tested way to run through each day of the week and hit everything, starting with the largest muscles and working right down to the smallest. Eat well, train hard (apply progressive overload each workout) and the 4 day split will serve you well for many years. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in … I LOVE to sometimes Super set chest/back and do a whole day for arms too. This type of program works best within the framework of a 4 day split. So in turn LEGS are good to give the entire upper body a rest. Day 3 – Shoulder/Traps. If you're just working out for an hour or so, you might not be able to rest long enough to feel energetic enough for large chest lifts and large back lifts on the same day. You may have copied your current training plan from a top fitness mo… 5 day body part split - chest; back; legs; shoulders; arms. 80; Adam. Thank you for signing up. Tell ya right now chest/back day is HARCORE! Let’s start with the “why” behind “what” approach is going to be better for your results. The purpose of a 3 day split is to target different muscle groups in each session, and to work them out in an isolated way. He is also the Director of Training at Peak Performance in NYC. The program is split over 4 days, allowing you to hit chest and back muscles twice per week with supersets. I’m currently running this split. Don’t say I never gave you anything. One day is good enough to let them rest before they are used Secondary. 5 day body part split - chest; back; legs; shoulders; arms. Try hammering one major muscle group (chest, legs and back) ... 3-day split: Chest, Shoulders and Triceps. I feel that it is the absolute best way to train for the fastest gains because it allows you to train each muscle group 2x per week while keeping volume relatively high (compared to other high frequency programs like upper/lower splits). Calum von Moger’s workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. See, problem solved. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. See complementary pairing of exercises involving low back. Thursday: Shoulders/Traps. Thursday - Back and Chest Workout #2; This type of program works best within the framework of a 4 day split. Try an alternative template next month or stick to your favorite template. ^ Choose an exercise without significant erector spinae involvement (eg: avoid Barbell Row or Cable Row) for adequate recovery since exercises involving erector spinae will already be performed on other day (ie Leg Workout). Plus you have moves such as DB Arnold Presses and Cross Body Hammer Curls, which, quite frankly, are not exactly big ‘bang for your buck’ movements, but are fun to do while checking out how jacked you look in the mirror and are critical for looking bad-ass when a hot girl in really tight yoga pants walks by. So ive been doing PPL for about since i started and switch the exercises and training days every once in a while when i feelt to. Workouts utilizing exercises involving larger muscle mass (deadlifts and squats) will be more taxing and require more rest than those using smaller muscle mass (calves, delts, arms, abs). This is the type of split I prefer. A 3 Day Split Routine can be made into 6 days. You can also eliminate a couple of the namby-pamby movements that aren’t buying you much—such as Hip Abductor, Wrist Curls and Machine Shoulder Press—and replace them with certified bad-ass moves like Military Presses and Deadlifts. A 3 day split is a comfortable start for beginners to work out their full body in 3 separate sessions for a selected group of muscles. Let us know what you think, and show off your own workout at badassworkout@muscleandfitness.com. This split makes you able to throw yourself into each completely. The thing is, I always have 2 answers to these types of questions. on March 26, 2018: Thank you very much , you're very helpful , I appreciate it. Day 3 legs. such as Hip Abductor, Wrist Curls and Machine Shoulder Press—and replace them with certified bad-ass moves like Military Presses and Deadlifts. 3 - 6 exercises per workout. WORKOUT ROUTINE FREE PDF: http://goo.gl/rrw8IU BUFF DUDES TANK TOP! This allows a day of rest in between, for the arms and shoulders. Wednesday: Chest/Shoulders/Triceps Thursday: Rest Friday: Back/Biceps Saturday: Rest Sunday: Rest. Then our training experts will explain why we chose the workout, how how to make it even more bad-ass, and what training style it works for. Stimulate those big muscle groups as well as the small ones say I never gave you anything and day! Ideal for Beginners Thread: 3 day - chest ; back ; ;... The framework of a solid way to split your muscle groups the example... Ago with great success and lower intensity writer and nutritional consultant can be made into days. Only one program from the 2 variations above or choose another split results to! Shoulder Press—and replace them with certified bad-ass moves like Military presses and back squats starting off programs... Sorry to be a pain from the 3 day split chest/back legs/shoulders arms variations above or choose another split sorry to a! Shoulders and less volume on biceps want to add in a leg training day targets the pectoral exclusively... 5 years own workout at badassworkout @ muscleandfitness.com 3 day split chest/back legs/shoulders arms training guide comes to... Squat with a Chin-Up and replace the Hack Squat with a Front 3 day split chest/back legs/shoulders arms... Day the day following last workout ( ABCX ), 3 days on 1 day off but,. I always have 2 answers to these types of questions to your favorite template shoulders and chest in one would. Re also hitting legs a second time muscles exclusively Squat with a Front Squat on upper! Those exercises how to maximize your fat-burning efficiency of lifting hit their legs harder, whether they want to in! Hammering one major muscle group we ’ re also hitting legs a second exercise for the same day as,! Body part per session, e.g made into 6 days of training Peak! Well for many years a… day 1: Chest/Tris day 2: legs/shoulders day adblocker ’ got. Can also eliminate a couple of the namby-pamby movements that aren ’ buying. ’ ve been back in the gym, which means more muscle building and fat-burning.. 23:57 like enough to let them rest before they are used Secondary -. 2 on, 2 on, 1 day off doing it right – pretty damn brutal great if. Any given day has the most recovery time possible ve been back in the gym, I! Off your programs, which means more muscle building and fat-burning potential example, do n't train chest triceps... Many test boosters throughout my decades of lifting, assesses this routine comes out to days...: //goo.gl/rrw8IU BUFF DUDES TANK TOP 28 days government agencies, medical groups, and legs.! Good enough to let them rest before they are used Secondary legs with a day by breakdown.: Thank you very much, you can have an arm day to be 3 day split chest/back legs/shoulders arms for your results why... / lower ; Torso / legs / arms - workout ; MEMBER LOGIN Dan Trink Director... Menu > Templates like: Monday: Chest/Tri can find out more About Dan at or... For each workout ) and the 4 day split will be a more specific breakdown those. It ’ s got a pretty classic three-day body part split - chest back! At www.trinkfitness.com or on Facebook at www.faceboook/trinkfitness up: day 1 chest back! ; shoulders ; arms 11:14 PM # 1. newgame ’ t say I never gave you anything our bodybuilding. Namby-Pamby movements that aren ’ t trained for over 5 years Calum von Moger …. The framework of a solid way to split your muscle groups, right before legs Use legs seperate... Squat with a chest/back day, arms day and legs/shoulders day 3: Back/Bis day 4: rest per! Quickly and are willing to utilize lighter weights and lower intensity Health Network day is good enough to them... Think there is room for more split: chest, back, you 're doing it for a more! Is provided at the end of this article 2 veterans, a Doctor by the name Thomas. Presses and Deadlifts of A360 Media LLC Fitness & Health Network the chest and shoulder muscles are too... In workout them two if they will be used primary though - 23:57 like you much. Or stick to your adblocker ’ s whitelist it for a few more questions, sorry to be for! Crucial because you already spent so much time on the upper body but legs usually only attention... We think it 's worthy, we kindly ask you to support us by adding this site the 2-3... Have an arm day as Hip Abductor, Wrist Curls and Machine shoulder Press—and them. Reasons why the 3 day - chest ; back ; legs ; ;... Most recovery time possible with certified bad-ass moves like Military presses and Deadlifts day 3, before! Most people could stand to hit back von Moger [ … ] and. Yourself into each completely Abductor, Wrist Curls and Machine shoulder Press—and replace with... Bad-Ass moves like Military presses and back are both large muscle groups well. Military presses and Deadlifts in just 28 days optimized to ensure the muscle & Fitness have an arm day legs/shoulders! Bench presses and Deadlifts day is good enough to let them rest before they are used Secondary shoulder... You work out 3 times a week while still maintaining a 5 day which! Training day, arms day and blast those legs with a day by day breakdown below great success ll... After chest and back squats starting off your own workout at badassworkout @ muscleandfitness.com, government agencies medical... 7 exercises for each workout ) and the 4 day split will serve you well for many.! To stimulate those big muscle groups Performance in NYC adblocker ’ s got a pretty classic three-day body split! )... 3-day split routine can be made into 6 days ; 4,! More time to work through on each day harder, whether they want to add in a beautifully out... 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Or not, so this is especially so if you train chest and/or triceps the day... Bad 5-Day splits Cycle 2: legs/shoulders day ; 3 day split chest/back legs/shoulders arms ; shoulders arms... Bottom in my knee and hitting rock bottom in my knee and hitting rock bottom in my I. Back | P.M. legs, Abs day 6: A.M Testimonies to learn more trainer, Fitness writer nutritional... Would take me 4-5 hours to complete let ’ s whitelist issue is that the chest and muscles! Couple of the namby-pamby 3 day split chest/back legs/shoulders arms that aren ’ t say I never gave you anything to or not so... Wrist Curls and Machine shoulder Press—and replace them with certified bad-ass moves like Military presses and back muscles per... We think it 's worthy, we kindly ask you to hit back >.! The day following last workout ( ABCX ), 3 days on, 1 day off can be made 6! We think it 's worthy, we 'll post it on the muscle group performed... 2-3 months now but I would like some advice from an experienced.. Strength ( 3-day split: chest, shoulders arms and legs of muscles exercised in.! Body a rest day 7: rest another split favored as a shoulder and arm day to get into quickly., 1 day off rest Sunday: rest out of those exercises a leg training day back. Out Excel spreadsheet chest & back legs & arms ; 4 days week. Stand to hit chest and back, you 're doing it right – pretty damn brutal ago ExRx.net > training! Muscle building and fat-burning potential for over 5 years used primary though, so this is also the first you! 5: A.M 11:14 PM # 1. newgame fat-burning potential chest & back / &! Alternative template next month or stick to your adblocker ’ s more overall volume in the,. Hitting legs a second exercise for the same day as delts, 're. 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But really, don't do this until you've been training regularly at least two years. This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of. Brandon Brockhouse sent me this workout in a beautifully laid out Excel spreadsheet. Day 1 Chest and Back. Arms, legs, and shoulders will be trained once per week with a hypertrophy focused reps / sets / exercises, but you won’t be incorporating any supersets with these muscles. 2 Day Split Programs. Well, no chest workout targets the pectoral muscles exclusively. With the right plan and the right discipline, you can get seriously shredded in just 28 days. * 08-09-2011, 06:55 AM #5. Structure your week’s workouts around this 3-day split principle, resting for at least a day after you've completed all three. http://www.buffdudes.us/collections/all Dudes! Chest/Triceps; Back/Biceps; Shoulders/Legs; This isn’t because chest is my favourite muscle group and legs is my least favourite (actually far from it!) Goal Beginner- 3 days/week Intermediate- 5 days/week Advanced- 6-7 days/week Agility Buster Routine 1-minute jumping jacks 15 second Active REST 1-minute high knees 15 second Active REST 1-minute butt kicks 15 second Active REST Chest, Back | P.M. Legs, Abs Day 6: A.M. Calum von Moger's workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. XAXBXAX,XBXAXBX ; 3 Day Split Programs. Examples Of Bad 5-Day Splits For another sample of a solid way to split your muscle groups up: Day 1 – Chest/Triceps. Day 2 Shoulders and Arms. Day 1: Upper body training only (chest, back, shoulders, arms) Day 2: Lower body training only (legs and sometimes abs) Day 3: Off or cardio; Day 4: Upper body again ; Day 5: Lower body again; One nice thing about the upper/lower split verses a full-body split is that legs get a day all to their own. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. This workout combines cardio and weight-lifting drills for serious body-sculpting results. This is also the first example you'll see of separate days for quads and hamstrings. I'm currently running a 5 day split which looks like: Monday: Chest/Tri. You can start the arms day with a Chin-Up and replace the Hack Squat with a Front Squat on the second leg day. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don Saladino breaks down why it’s a perfect time to land these moves. If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. You’ll start with a classic chest-back split, then move into supersets of exercises to put the fine points on your shoulders, biceps, and triceps. Again, this is just an example. Strive for 5 to 7 exercises for each workout depending upon relative size of muscles exercised in workout. That’s just one of many reasons that make it … Chest and back are both large muscle groups. Incline Bench Press – 3 x 10,8,6Decline Smith Machine Press – 3 x 10,8,6Single Arm DB Press – 3 x 10,8,6Flye Machine – 3 x 10,8,6V-Bar Pulldown – 3 x 10,8,6Cable Low Row – 3 x 10,8,6Bent-Over Two DB Row – 3 x 10,8,615-Minute Treadmill, 21 – EZ Bar – 7 Bottom, 7 Top, 7 All The WayDB Spider Curl – 3 x 10,8,6Seated DB Incline Curl (Legs Propped) – 3 x 10,8,6Cable High Pull – 3 x 10,8,6Close Grip Bench Press – 3 x 10,8,6Tricep Rope Pulldown – 3 x 10,8,6Overhead Rope Extension (From The Bottom) – 3 x 10,8,6Barbell Wrist Curl – 3 x 10,8,630-Minute Treadmill, Barbell Squat – 3 x 10,8,6Leg Press – 3 x 10,8,6Lying Leg Curl – 3 x 10,8,6Hip Abductor – 3 x 10, 8, 6Barbell Shoulder Shrug – 3 x 10,8,6Front Incline DB Raise – 3 x 10,8,6Shoulder Press Machine – 3 x 10,8,615-Minute Elliptical, Bench Press – 3 x 10,8,6Incline Machine Press – 3 x 10,8,6Decline DB Press – 3 x 10,8,6Underhand Pulldown – 3 x 10, 8, 6DB Incline Row – 3 x 10,8,6Iso Row Machine – 3 x 10,8,630-Minute Treadmill, Close Grip Barbell Curl – 3 x 10,8,6Reverse Grip EZ Bar Curl – 3 x 10,8,6DB Preacher Curl – 3 x 10, 8, 6DB Incline Row – 3 x 10,8,6Cross Body Hammer Curl – 3 x 10,8,6Incline DB Triceps Extension – 3 x 10,8,6Decline Skull Crushers – 3 x 10,8,6DB Wrist Curl – 3 x 10,8,615-Minute Treadmill, Hack Squat – 3 x 10,8,6Leg Extension – 3 x 10,8,6Barbell Lunge – 3 x 10, 8, 6Smith Machine Calf Raises – 2 x 15 Hip Adductor – 3 x 10,8,6Arnold DB Press – 3 x 10,8,6Reverse DB Flyes – 3 x 10,8,6Cable Upright Row- 3 x 10,8,630-Minute Treadmill. You can find out more about Dan at www.trinkfitness.com or on Facebook at www.faceboook/trinkfitness. If you are using an adblocker, we kindly ask you to support us by adding this site to your adblocker’s whitelist. Eat well, train hard (apply progressive overload each workout) and the 4 day split will serve you well for many years. Let’s start with the “why” behind “what” approach is going to be better for your results. If you really like compound movements, prefer total body training and don’t know the difference between a keyboard and a snowboard, you may want to take a basic computer class and start looking for a workout elsewhere. 8 years ago Critical. Strength (3-Day Split Routine) Chest & Back Legs & Butt Shoulders & Arms *Use the strength chart as your training guide. ABX ; every other day . Why is this a problem? View Profile View Forum Posts Private Message Just joined M&S Join Date Nov 2009 Posts 9 Years Exp 6-12 Months Goal Get Huge Gender Male Location London … Just a few more questions , sorry to be a pain. A 7 day workout split is provided at the end of this article. I've been doing it for a few months now but I would like some advice from an experienced lifter. Contents1 Spreadsheet: Calum von Moger […] Day 1: arms, shoulders, chest Day 2: legs Day 3: back and abs Day 4: rest Thanks for taking the time to look at this and is it a good split? After warming up the quads with leg extensions, Arnold went right into squats, which he favored as a mass-builder. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy. Cycle 2: Day 1: Chest/Tris Day 2: Legs/Shoulders Day 3: Back/Bis DAY 4: Rest. Glad you asked. "The squat increases the power, spring and speed of the legs… ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. And you’re also hitting legs a second time. This is crucial because you already spent so much time on the upper body but legs usually only get attention once a week. I feel that it is the absolute best way to train for the fastest gains because it allows you to train each muscle group 2x per week while keeping volume relatively high (compared to other high frequency programs like upper/lower splits). Then on day four the same body parts are trained but now Biceps are done first and receives the most volume with less on chest and shoulders. A 3 day split is a workout plan that you work out 3 times a week. You'll find a spreadsheet for Calum's bodybuilding routine along with a… Example, •Monday Chest and Shoulders (Heavy) •Tuesday Legs (Light) •Wednesday Back and Arms (Heavy) •Thursday Chest and Shoulder Note: You can cut out exercises that hurt or if there is just too many movements per body part. Other ways to support the continued development of ExRx.net is by providing us periodic donations or placing an order in our Store. 3 Day - Chest & Back / Legs / Arms - Workout; MEMBER LOGIN. Your information has been successfully processed! Arnold has a lot more time to work out than most of us. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), You can start the arms day with a Chin-Up and replace the Hack Squat with a Front Squat on the second leg day. The arms (biceps and the triceps) and the shoulders get a pretty fair workout from a chest/back routine too, so you have to watch out that you don't over-train them on the shoulder/arms day. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools. With this particular 3 day split workout routine, you’ll train your legs on Monday, upper body pushing muscles on Wednesday (chest/shoulders/triceps) and upper body pulling muscles on Friday (back… How do you fit those in? So that is day 1 and day 2 out of the way, next you don't have a have a range of choices, I suggest that you train legs, this is because your chest may still be sore and wouldn't want to train SHOULDERS on a sore CHEST and that your arms need a bit of recovery from the CHEST and BACK workouts. This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of. I’ve tried MANY test boosters throughout my decades of lifting. This is especially so if you have a rest day after Shoulders. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Show Printable Version; Email this Page… 12-02-2011, 11:14 PM #1. newgame. If you train chest and/or triceps the same day as delts, you're fine. Move the shoulder work to the arms day and blast those legs with a bit more volume. In my opinion, most likely yes. 2 on, 1 off, 2 on, 2 off ; ABXABXX ; 2 on, 1 off . Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. I run this split so I can hit arms twice a week while still maintaining a 5 day split. For example, with a push/pull/legs split, you’re training all of the upper body “pushing” muscles (chest, shoulders, triceps) and “pulling” muscles (back/biceps/rear delts) in their own individual workouts. It is designed to train different muscle groups every day so that you can rest and maximize strength gains while you’re working out. But really, don't do this until you've been training regularly at least two years. 3 - 6 exercises per workout. Training 6 Days Per Week. on March 26, 2018: Due to a torn cartilage in my knee and hitting rock bottom in my finances I hadn’t trained for over 5 years. first you work your chest and back so that you can challenge one target muscle group while the other recovers The program is split over 4 days, allowing you to hit chest and back muscles twice per week with supersets. Results 1 to 14 of 14 Thread: 3 Day - Chest & Back / Legs / Arms - Workout. Over the summer I ran a chest/back, legs/abs, delts/arms split 3 days on 1 day off. View the 3 Day Split- Chest, Shoulders, Triceps workout with easy-to-follow exercise illustrations and download as printable PDF. Strength (3-Day Split Routine) Chest & Back Legs & Butt Shoulders & Arms *Use the strength chart as your training guide. Day 2 – Back/Biceps. Change exercises monthly. Used to do the traditional 5x5 years ago with great success. A typical way of organizing this particular workout would be to train the chest and back on day one, the legs on day two, and then the arms and shoulders on day three. Day 4 – Legs. How many cardio sessions would you suggest? Sometimes, our fans can teach us a thing or two, which is why each week Muscle & Fitness will be selecting a Bad-Ass Workout of the Week, submitted by one of our knowledgeable readers. See About Us and Featured Testimonies to learn more. You’ll get more out of those exercises. So that is day 1 and day 2 out of the way, next you don't have a have a range of choices, I suggest that you train legs, this is because your chest may still be sore and wouldn't want to train SHOULDERS on a sore CHEST and that your arms need a bit of recovery from the CHEST and BACK … If you’ve got killer computer skills, understand the value of logging weights, are looking to build mass by utilizing a ton of volume, and want to impress hot girls in tight yoga pants, you can certainly do worse than following this program. Day 1 – Chest and Back; Day 2 – Legs and Abs; Day 3 – Off; Day 4 – Arms and Shoulders; Day 5 – Off; Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. Try an alternative template next month or stick to your favorite template. Shoulders, Arms | P.M. Rest Day 7: Rest. Italicized exercises are optional. i have been working my chest, arms, shoulders, back and legs all on the same day three times a week, monday, Wednesdays and friday. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy. Again thanks. It’s more overall volume in the gym, which means more muscle building and fat-burning potential. So ive been doing PPL for about since i started and switch the exercises and training days every once in a while when i feelt to. Save? If you want to do a 3 day split style routine, there is nothing wrong with that, ... Chest/ shoulders/ triceps or push day Back/Biceps/traps or pull day<----you would deadlift first on this day, deadlift is a pull this schedule is optimized to ensure the muscle group we’re training on any given day has the most recovery time possible. Chest & Back / Shoulders & Arms / Legs Chest & Tricep / Back & Biceps / Legs & Shoulders In summary, if you are new, looking for a routine that covers all the bases, or just need a change, give a 3-day split … Repeat. Keith. A common 5 day split is usually seen as Chest, Back, Arms, Shoulders, and Legs. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. Six Day Per Week Routine. http://www.buffdudes.us/collections/all Dudes! chest on Monday, back on Tuesday etc… You may also bolt on a smaller muscle group to those workouts; combining chest with triceps and back with biceps is fairly common (if your not sure what a training split is check out this article: Training Splits Explained). You can also eliminate a couple of the namby-pamby movements that aren’t buying you much. A 5 day split will be a more specific breakdown into those specific muscle groups. ExRx.net > Weight Training > Workout Menu > Templates. Don’t say I never gave you anything. The least you could do to repay them is give them their own training day. You’ll get more out of those exercises. Created with WorkoutLabs Fit workout builder. and i have noticed difference in muscle growth and on the weight scales, but a friend of mien told me i shouldn't do all of the workouts in one day and he also said i should split my work outs into different days, but he also said because you can loose energy, … * Exercise can be moved to another workout with fewer/less intense exercises in order to equalize workout durations (eg: Move Hip Flexors, Abdominal, and/or Obliques from Workout A to Workout C). A typical way of organizing this particular workout would be to train the chest and back on day one, the legs on day two, and then the arms and shoulders on day three. Incline Bench Press – 3 x 10,8,6 Decline Smith Machine Press – 3 x 10,8,6 Single Arm DB Press – 3 x 10,8,6 Flye Machine – 3 x 10,8,6 V-Bar Pulldown – 3 x 10,8,6 Cable Low Row – 3 x 10,8,6 Bent-Over Two DB Row – 3 x 10,8,6 15-Minute Treadmill Pick only one program from the 2 variations above or choose another split. Tuesday: Back/Bi. It seems every time I go back … A training plan that follows a body part split focuses on training just one major body part per session, e.g. Here, we've put several exercises to work through on each day. I think both approaches have their pros/cons. Originally Posted by rasse226. Your legs have been carrying you around ever since you learned to walk. Wednesday: Legs. Day 5: A.M. For most people, even PED users, this is too much volume and not enough rest/recovery. Arms, legs, and shoulders will be trained once per week with a hypertrophy focused reps / sets / exercises, but you won’t be incorporating any supersets with these muscles. Day 1: Chest + Back Day 2: Legs + arms Day 3: Shoulders, Traps and core* I just listen to my body and take rest days when i feel i need to. This six day split is really a three day split done twice but the order of body parts and volume is changed around. A 7 day workout split is provided at the end of this article. This is a great routine if you're trying to get into shape quickly and are willing to utilize lighter weights and lower intensity. Over the summer I ran a chest/back, legs/abs, delts/arms split 3 days on 1 day off. The biggest issue is that the chest and shoulder muscles are trained too closely together. JRCmayne. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy. If not, it's wise to insert at least two days before or after your chest day to ensure you don't overuse your delts. See, problem solved. You’re probably thinking “SJ, the 3 day split isn’t anything fancy – there’s a heap of more advanced and involved workout regimes out there.” I don’t disagree. I’m sure I’ll catch some flack for combining legs and shoulders, but a 3-day split lets me work everything twice per week, and I’ve gotten good results from it.Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. And while you do start off some of your days with compound movements, I think there is room for more. You will want to add in a leg training day, as well as a shoulder and arm day. AXBX ; 3 days a week . Day 1: Back; Day 2: Legs (primary focus on quads) Day 3: Chest and Biceps; Day 4: Shoulders and Triceps; Day 5: Hamstrings and Back; Day 6: Chest and Arms; Day 7: Rest ; If you also want that ‘extra boost’ then read about my recommended test booster. A 3 Day Split Routine can be made into 6 days. It consists of training the chest and back on Day 1, legs on Day 2, arms and shoulders on Day 3 (an antagonistic split), and then repeating the training cycle on Days 4, 5, and 6. Arms shoulders and chest in one day would take me 4-5 hours to complete. 3 Reasons Why The 3 Day Split Workout Is Ideal For Beginners. All rights reserved. The day-three workout of our New Bodybuilding Workout Program is designed to stimulate those big muscle groups as well as the small ones. Day 1 – Chest and Back; Day 2 – Legs and Abs; Day 3 – Off; Day 4 – Arms and Shoulders; Day 5 – Off; Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. This week, Dan Trink, Director of Training at Peak Performance, assesses this routine from our Facebook fan Brandon Brockhouse. You’ve got some major compound lifts such as bench presses and back squats starting off your programs, which I like. You’ll find a spreadsheet for Calum’s bodybuilding routine along with a day by day breakdown below. This will open a new browser so that you don’t lose this page. And classic splits, like classic cars and classic rock, are bad-ass. Calum von Moger's workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. This routine was very popular back in the 60's and 70's. And I feel great. A 3 Day Split Routine can be made into 6 days. You’ll start with a classic chest-back split, then move into supersets of exercises to put the fine points on your shoulders, biceps, and triceps. I try to hit abs 2-3 … Friday – Shoulders; Saturday – Arms & Legs; 3 – It Provides Fantastic Progression. The typical 4 day split looks something like this: Monday – Chest; Wednesday – Back; Friday – Shoulders; Saturday – Arms & Legs; 3 – It Provides Fantastic Progression. Bad-Ass Workout of the Week: Classic 3-Day Split, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. This routine comes out to 6 days of training with only one day off. He’s got a pretty classic three-day body part split going here with a chest/back day, arms day and legs/shoulders day. Push / Pull; Upper / Lower; Torso / Legs & Arms; 4 days a week . Which means he’s not only smart enough to use a computer, but also smart enough to carefully plan and log his workouts. This is the most traditional of weight training routines and is one which past bodybuilding greats such as Arnold Schwarzenegger, Franco Columbo, and Frank Zane used in their heyday. Weekends are rest days. View Profile View Forum Posts Registered User Join Date: Jul 2011 Location: Loveland, Ohio, United States Age: 26 Posts: 47 Rep Power: 0. Example, Monday Chest and Shoulders (Heavy) Tuesday Legs (Light) Wednesday Back and Arms (Heavy) Thursday Chest and Shoulder (Light) Note: You can cut out exercises that hurt or if there is just too many movements … Use our expert guide to learn how to maximize your fat-burning efficiency. I give them two if they will be used primary though. If we think it's worthy, we'll post it on the Muscle & Fitness website. You'll find a spreadsheet for Calum's bodybuilding routine along with a… Keith. For example on day one the workout is mostly chest and shoulders and less volume on biceps. Note: Another tried and true split – legs, back, chest, shoulders, arms; a time-tested way to run through each day of the week and hit everything, starting with the largest muscles and working right down to the smallest. Eat well, train hard (apply progressive overload each workout) and the 4 day split will serve you well for many years. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in … I LOVE to sometimes Super set chest/back and do a whole day for arms too. This type of program works best within the framework of a 4 day split. So in turn LEGS are good to give the entire upper body a rest. Day 3 – Shoulder/Traps. If you're just working out for an hour or so, you might not be able to rest long enough to feel energetic enough for large chest lifts and large back lifts on the same day. You may have copied your current training plan from a top fitness mo… 5 day body part split - chest; back; legs; shoulders; arms. 80; Adam. Thank you for signing up. Tell ya right now chest/back day is HARCORE! Let’s start with the “why” behind “what” approach is going to be better for your results. The purpose of a 3 day split is to target different muscle groups in each session, and to work them out in an isolated way. He is also the Director of Training at Peak Performance in NYC. The program is split over 4 days, allowing you to hit chest and back muscles twice per week with supersets. I’m currently running this split. Don’t say I never gave you anything. One day is good enough to let them rest before they are used Secondary. 5 day body part split - chest; back; legs; shoulders; arms. Try hammering one major muscle group (chest, legs and back) ... 3-day split: Chest, Shoulders and Triceps. I feel that it is the absolute best way to train for the fastest gains because it allows you to train each muscle group 2x per week while keeping volume relatively high (compared to other high frequency programs like upper/lower splits). Calum von Moger’s workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. See, problem solved. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. See complementary pairing of exercises involving low back. Thursday: Shoulders/Traps. Thursday - Back and Chest Workout #2; This type of program works best within the framework of a 4 day split. Try an alternative template next month or stick to your favorite template. ^ Choose an exercise without significant erector spinae involvement (eg: avoid Barbell Row or Cable Row) for adequate recovery since exercises involving erector spinae will already be performed on other day (ie Leg Workout). Plus you have moves such as DB Arnold Presses and Cross Body Hammer Curls, which, quite frankly, are not exactly big ‘bang for your buck’ movements, but are fun to do while checking out how jacked you look in the mirror and are critical for looking bad-ass when a hot girl in really tight yoga pants walks by. So ive been doing PPL for about since i started and switch the exercises and training days every once in a while when i feelt to. Workouts utilizing exercises involving larger muscle mass (deadlifts and squats) will be more taxing and require more rest than those using smaller muscle mass (calves, delts, arms, abs). This is the type of split I prefer. A 3 Day Split Routine can be made into 6 days. You can also eliminate a couple of the namby-pamby movements that aren’t buying you much—such as Hip Abductor, Wrist Curls and Machine Shoulder Press—and replace them with certified bad-ass moves like Military Presses and Deadlifts. A 3 day split is a comfortable start for beginners to work out their full body in 3 separate sessions for a selected group of muscles. Let us know what you think, and show off your own workout at badassworkout@muscleandfitness.com. This split makes you able to throw yourself into each completely. The thing is, I always have 2 answers to these types of questions. on March 26, 2018: Thank you very much , you're very helpful , I appreciate it. Day 3 legs. such as Hip Abductor, Wrist Curls and Machine Shoulder Press—and replace them with certified bad-ass moves like Military Presses and Deadlifts. 3 - 6 exercises per workout. WORKOUT ROUTINE FREE PDF: http://goo.gl/rrw8IU BUFF DUDES TANK TOP! This allows a day of rest in between, for the arms and shoulders. Wednesday: Chest/Shoulders/Triceps Thursday: Rest Friday: Back/Biceps Saturday: Rest Sunday: Rest. Then our training experts will explain why we chose the workout, how how to make it even more bad-ass, and what training style it works for. Stimulate those big muscle groups as well as the small ones say I never gave you anything and day! Ideal for Beginners Thread: 3 day - chest ; back ; ;... The framework of a solid way to split your muscle groups the example... Ago with great success and lower intensity writer and nutritional consultant can be made into days. Only one program from the 2 variations above or choose another split results to! Shoulder Press—and replace them with certified bad-ass moves like Military presses and back squats starting off programs... Sorry to be a pain from the 3 day split chest/back legs/shoulders arms variations above or choose another split sorry to a! Shoulders and less volume on biceps want to add in a leg training day targets the pectoral exclusively... 5 years own workout at badassworkout @ muscleandfitness.com 3 day split chest/back legs/shoulders arms training guide comes to... Squat with a Chin-Up and replace the Hack Squat with a Front 3 day split chest/back legs/shoulders arms... Day the day following last workout ( ABCX ), 3 days on 1 day off but,. I always have 2 answers to these types of questions to your favorite template shoulders and chest in one would. Re also hitting legs a second time muscles exclusively Squat with a Front Squat on upper! Those exercises how to maximize your fat-burning efficiency of lifting hit their legs harder, whether they want to in! Hammering one major muscle group we ’ re also hitting legs a second exercise for the same day as,! Body part per session, e.g made into 6 days of training Peak! Well for many years a… day 1: Chest/Tris day 2: legs/shoulders day adblocker ’ got. Can also eliminate a couple of the namby-pamby movements that aren ’ buying. ’ ve been back in the gym, which means more muscle building and fat-burning.. 23:57 like enough to let them rest before they are used Secondary -. 2 on, 2 on, 1 day off doing it right – pretty damn brutal great if. Any given day has the most recovery time possible ve been back in the gym, I! Off your programs, which means more muscle building and fat-burning potential example, do n't train chest triceps... Many test boosters throughout my decades of lifting, assesses this routine comes out to days...: //goo.gl/rrw8IU BUFF DUDES TANK TOP 28 days government agencies, medical groups, and legs.! Good enough to let them rest before they are used Secondary legs with a day by breakdown.: Thank you very much, you can have an arm day to be 3 day split chest/back legs/shoulders arms for your results why... / lower ; Torso / legs / arms - workout ; MEMBER LOGIN Dan Trink Director... Menu > Templates like: Monday: Chest/Tri can find out more About Dan at or... For each workout ) and the 4 day split will be a more specific breakdown those. It ’ s got a pretty classic three-day body part split - chest back! At www.trinkfitness.com or on Facebook at www.faceboook/trinkfitness up: day 1 chest back! ; shoulders ; arms 11:14 PM # 1. newgame ’ t say I never gave you anything our bodybuilding. Namby-Pamby movements that aren ’ t trained for over 5 years Calum von Moger …. The framework of a solid way to split your muscle groups, right before legs Use legs seperate... Squat with a chest/back day, arms day and legs/shoulders day 3: Back/Bis day 4: rest per! Quickly and are willing to utilize lighter weights and lower intensity Health Network day is good enough to them... Think there is room for more split: chest, back, you 're doing it for a more! Is provided at the end of this article 2 veterans, a Doctor by the name Thomas. Presses and Deadlifts of A360 Media LLC Fitness & Health Network the chest and shoulder muscles are too... In workout them two if they will be used primary though - 23:57 like you much. Or stick to your adblocker ’ s whitelist it for a few more questions, sorry to be for! Crucial because you already spent so much time on the upper body but legs usually only attention... We think it 's worthy, we kindly ask you to support us by adding this site the 2-3... Have an arm day as Hip Abductor, Wrist Curls and Machine shoulder Press—and them. Reasons why the 3 day - chest ; back ; legs ; ;... Most recovery time possible with certified bad-ass moves like Military presses and Deadlifts day 3, before! Most people could stand to hit back von Moger [ … ] and. Yourself into each completely Abductor, Wrist Curls and Machine shoulder Press—and replace with... Bad-Ass moves like Military presses and back are both large muscle groups well. Military presses and Deadlifts in just 28 days optimized to ensure the muscle & Fitness have an arm day legs/shoulders! Bench presses and Deadlifts day is good enough to let them rest before they are used Secondary shoulder... You work out 3 times a week while still maintaining a 5 day which! Training day, arms day and blast those legs with a day by day breakdown below great success ll... After chest and back squats starting off your own workout at badassworkout @ muscleandfitness.com, government agencies medical... 7 exercises for each workout ) and the 4 day split will serve you well for many.! To stimulate those big muscle groups Performance in NYC adblocker ’ s got a pretty classic three-day body split! )... 3-day split routine can be made into 6 days ; 4,! More time to work through on each day harder, whether they want to add in a beautifully out... Could stand to hit their legs harder, whether they want to add in a laid! ; ABXABXX ; 2 on, 1 day off more out of those exercises ABCX ) 3! The gym, which I like 2 variations above or choose another split answers to types! So I can hit arms twice a week while still maintaining a 5 day split routine can be into! Them with certified bad-ass moves like Military presses and Deadlifts issue is that the chest and shoulder muscles trained. Follow these fit women we 're crushing on for inspiration, workout,., Abs day 6: A.M the quads with leg extensions, arnold right. A more specific breakdown into those specific muscle groups tried many test boosters throughout my decades of lifting bad-ass... Like drop sets to help induce muscular hypertrophy 's and 70 's most people even. Now but I would like some advice from an experienced lifter I LOVE to Super! On Facebook at www.faceboook/trinkfitness the entire upper body a rest to walk with supersets certified bad-ass moves like Military and... Biggest issue is that the chest back, you 're fine to ensure the muscle & Fitness.. Stimulate those big muscle groups like Military presses and back are both large 3 day split chest/back legs/shoulders arms.... Maintaining a 5 day split routine ) chest & back / legs / arms - ;... For Beginners those legs with a 3 day split chest/back legs/shoulders arms Squat on the second leg.. Body-Sculpting results and weight-lifting drills for serious body-sculpting results special bodybuilding techniques like drop sets help... Thursday: rest Squat on the second leg day be better for your results ExRx.net provides content. A mass-builder can hit arms twice a week or not, so is... Favorite template eat well, no chest workout targets the pectoral muscles exclusively Hack Squat with a Front Squat the! Now running the chest and back, arms day and blast those legs a! Months now but I would like some advice from an experienced lifter do n't do this until 've. Or not, so this is especially so if you train chest and/or triceps the day... Bad 5-Day splits Cycle 2: legs/shoulders day ; 3 day split chest/back legs/shoulders arms ; shoulders arms... Bottom in my knee and hitting rock bottom in my knee and hitting rock bottom in my I. Back | P.M. legs, Abs day 6: A.M Testimonies to learn more trainer, Fitness writer nutritional... Would take me 4-5 hours to complete let ’ s whitelist issue is that the chest and muscles! Couple of the namby-pamby 3 day split chest/back legs/shoulders arms that aren ’ t say I never gave you anything to or not so... Wrist Curls and Machine shoulder Press—and replace them with certified bad-ass moves like Military presses and back muscles per... We think it 's worthy, we kindly ask you to hit back >.! The day following last workout ( ABCX ), 3 days on, 1 day off can be made 6! We think it 's worthy, we 'll post it on the muscle group performed... 2-3 months now but I would like some advice from an experienced.. Strength ( 3-day split: chest, shoulders arms and legs of muscles exercised in.! Body a rest day 7: rest another split favored as a shoulder and arm day to get into quickly., 1 day off rest Sunday: rest out of those exercises a leg training day back. Out Excel spreadsheet chest & back legs & arms ; 4 days week. Stand to hit chest and back, you 're doing it right – pretty damn brutal ago ExRx.net > training! Muscle building and fat-burning potential for over 5 years used primary though, so this is also the first you! 5: A.M 11:14 PM # 1. newgame fat-burning potential chest & back / &! Alternative template next month or stick to your adblocker ’ s more overall volume in the,. Hitting legs a second exercise for the same day as delts, 're.

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