Whats the best 3 day split you do? - UK-Muscle Body Building Community

bristol-trance · 09-04-2008, 11:35 PM

What is the best 3 day split routine you have found has worked best for you?

Looking at a new routine and just looking to see what has worked best for people

Porky Pie · 10-04-2008, 08:02 AM

You cannot beat - legs, push, pull, in my opinion.

Day 1 - Squats, straight leg deadlifts, calves and abs

Day 2 - A type of bench press, an over head press, dips, skullcrushers and abs

Day 3 - Deadlifts, type of row, shrugs, one bicep exercise, abs

If you don't do well on that, you won't do well on anything.

If you train in Bristol, get down to The Empire Sports Club, on St Agnes Road, St Pauls - one of the best gyms in the country.

MXD · 10-04-2008, 10:41 AM

3* a week full body.

S.James.87 · 10-04-2008, 10:47 AM

Porky- what about triceps? and is that split better for bbing or strength mate?

**Tinytom** · 10-04-2008, 10:49 AM

Monday - Back

Wednesday - Quads

Friday - Chest + Biceps

Monday - Delts + Triceps

Wednesday - Hams + Calves

Friday - Repeat

Total rest and recouperation so every day is heavy.

warren_1987 · 10-04-2008, 11:34 AM

tinytom - is that a routine for more advanced guys? as opposed to a relatively new trainer, just wondering.

cheers

**Tinytom** · 10-04-2008, 11:38 AM

Well depends how you do it.

As you get more advanced you can add more exercises and vary the routines but essentially it means you get more rest so can lift heavy in each workout. Most people try to get a whole body in one week and overtrain

warren_1987 · 10-04-2008, 12:03 PM

thanks mate, your right on the whole body thing lol i have always and still do train my full body in a week. at the moment im gaining and off uni so have time to rest plenty. thanks again

oh and my split is

mon - chest tri
wed - back bi
fri - legs shoulders

Grim_Reaper · 10-04-2008, 01:07 PM

Quote:

Originally Posted by S.James.87

Porky- what about triceps? and is that split better for bbing or strength mate?

Mate,
Skullcrushers is triceps work
Also benching and dips will hit the triceps;)

bristol-trance · 10-04-2008, 08:47 PM

Quote:

Originally Posted by Porky Pie

You cannot beat - legs, push, pull, in my opinion.

Day 1 - Squats, straight leg deadlifts, calves and abs

Day 2 - A type of bench press, an over head press, dips, skullcrushers and abs

Day 3 - Deadlifts, type of row, shrugs, one bicep exercise, abs

If you don't do well on that, you won't do well on anything.

If you train in Bristol, get down to The Empire Sports Club, on St Agnes Road, St Pauls - one of the best gyms in the country.

ah i train at fitness first at cribbs, not the best gym but i actually live in weston super mare but its by my work in bristol so more convenient

greg fear · 11-04-2008, 09:36 AM

Quote:

Originally Posted by Tinytom

Monday - Back

Wednesday - Quads

Friday - Chest + Biceps

Monday - Delts + Triceps

Wednesday - Hams + Calves

Friday - Repeat

Total rest and recouperation so every day is heavy.

that looks gd to me will train like that in the off season

ymir · 11-04-2008, 10:50 PM

day1 chest/shoulders/triceps

day2 Back/trapz/biceps

day3 Legs

ethos · 13-04-2008, 08:31 PM

If I do a 3 day split I'll normally go full body, something from Chad over at T-nation most likely. Also get on well with his routines.

**Jimmy** · 13-04-2008, 08:38 PM

i currently run

1..chest/back

2...legs

3...arms/delts

but only trasin 2 days per week

so

mon..1

thur..2

mon..3

thur..1

mon..2

thur..3

so each workout gets done twice in 3 weeks

for reasons that tom gives above

Scrappy · 07-06-2008, 12:15 PM

Quote:

Originally Posted by Tinytom

Monday - Back

Wednesday - Quads

Friday - Chest + Biceps

Monday - Delts + Triceps

Wednesday - Hams + Calves

Friday - Repeat

Total rest and recouperation so every day is heavy.

hi i really fancy trying this, im going from doing full bodys back to a split like this, but could you post some exercises that you would do for this routeen? also how many exercises per part? 3 for big groups and 2 for small? or more because your having plenty of time to recover between the next time you hit the same muscle.

09-04-2008, 11:35 PM	#1 (permalink)
bristol-trance Newbie Trainer Join Date: Mar 2007 Posts: 93	Whats the best 3 day split you do? What is the best 3 day split routine you have found has worked best for you? Looking at a new routine and just looking to see what has worked best for people

10-04-2008, 08:02 AM	#2 (permalink)
Porky Pie Communist Join Date: Aug 2007 Location: Wherever I lay my sword Posts: 480	Re: Whats the best 3 day split you do? You cannot beat - legs, push, pull, in my opinion. Day 1 - Squats, straight leg deadlifts, calves and abs Day 2 - A type of bench press, an over head press, dips, skullcrushers and abs Day 3 - Deadlifts, type of row, shrugs, one bicep exercise, abs If you don't do well on that, you won't do well on anything. If you train in Bristol, get down to The Empire Sports Club, on St Agnes Road, St Pauls - one of the best gyms in the country.

10-04-2008, 10:41 AM	#3 (permalink)
MXD Butter man Join Date: Jan 2008 Posts: 976	Re: Whats the best 3 day split you do? 3* a week full body. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. If you want 5% off you first order use code: MP27405 My journal is found To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. My pics are here To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-04-2008, 10:47 AM	#4 (permalink)
S.James.87 Aiming for perfection!! Join Date: Mar 2008 Location: south west Posts: 85	Re: Whats the best 3 day split you do? Porky- what about triceps? and is that split better for bbing or strength mate?

10-04-2008, 10:49 AM	#5 (permalink)
Tinytom SuperMod on the road to redemption Join Date: Sep 2005 Location: Babylon Posts: 5,383	Re: Whats the best 3 day split you do? Monday - Back Wednesday - Quads Friday - Chest + Biceps Monday - Delts + Triceps Wednesday - Hams + Calves Friday - Repeat Total rest and recouperation so every day is heavy. __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Coming Soon To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-04-2008, 11:34 AM	#6 (permalink)
warren_1987 Looking Freaky Join Date: Nov 2007 Posts: 957	Re: Whats the best 3 day split you do? tinytom - is that a routine for more advanced guys? as opposed to a relatively new trainer, just wondering. cheers

10-04-2008, 11:38 AM	#7 (permalink)
Tinytom SuperMod on the road to redemption Join Date: Sep 2005 Location: Babylon Posts: 5,383	Re: Whats the best 3 day split you do? Well depends how you do it. As you get more advanced you can add more exercises and vary the routines but essentially it means you get more rest so can lift heavy in each workout. Most people try to get a whole body in one week and overtrain __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Coming Soon To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-04-2008, 12:03 PM	#8 (permalink)
warren_1987 Looking Freaky Join Date: Nov 2007 Posts: 957	Re: Whats the best 3 day split you do? thanks mate, your right on the whole body thing lol i have always and still do train my full body in a week. at the moment im gaining and off uni so have time to rest plenty. thanks again oh and my split is mon - chest tri wed - back bi fri - legs shoulders

11-04-2008, 10:50 PM	#12 (permalink)
ymir Gym Addict Join Date: Jun 2007 Posts: 163	Re: Whats the best 3 day split you do? day1 chest/shoulders/triceps day2 Back/trapz/biceps day3 Legs

13-04-2008, 08:31 PM	#13 (permalink)
ethos Gym Addict Join Date: Apr 2007 Location: Cornwall Posts: 125	Re: Whats the best 3 day split you do? If I do a 3 day split I'll normally go full body, something from Chad over at T-nation most likely. Also get on well with his routines.

13-04-2008, 08:38 PM	#14 (permalink)
Jimmy Super Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,303	Re: Whats the best 3 day split you do? i currently run 1..chest/back 2...legs 3...arms/delts but only trasin 2 days per week so mon..1 thur..2 mon..3 thur..1 mon..2 thur..3 so each workout gets done twice in 3 weeks for reasons that tom gives above __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

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