Simple 3 day split workout
The 3 day split is a popular form of bodybuilding routine, commonly used by beginners who want to build muscle and put on mass in the quickest possible time frame. There are many different takes on the 3 day split routine floating around on the net, some good, some bad. So I have decided to bring you my own tried and tested version, proven to yield muscle gain when implemented correctly.
The basic concept of a 3 day split is to break down your body into it’s main muscle groups and slot them into a routine based over 3 different workout days per week. Each muscle group will only be directly worked once per week. Each workout day is followed by a days rest to help aid recovery of your body so you are fresh for your next workout session.
One of the main benefits of a 3 day split is that as you will be working different muscle groups on different days. This enables you to work at a much greater intensity due to each workout consisting of less exercises, as opposed to a full body routine where you would need to perform maybe two to three times more exercises per workout. Intensity is key to building muscle, there is no point in working out for long durations and pacing yourself, or even just being plain lazy. The greater effort you put in will force the need for your muscles to respond and grow.
The routine I have put together is based around the main compound lifts which are proven to be much more effective for adding initial mass rather than isolated exercises. I will publish an article on this subject soon where I will go into more detail.
OK, so lets kick things off. Here’s the routine:
Day One (Back and Biceps)
Deadlifts (3 x 8 reps)
Bent over barbell rows (3 x 8 reps)
Wide grip pull ups / lat pull down (3 x 8 reps)
Bicep curls (3 x 10 reps)
Day Two (Chest and Triceps)
Flat bench press (3 x 8 reps)
Incline bench press (3 x 8 reps)
Dips (3 x 10 reps)
Close grip bench press / tricep push downs (3 x 10 reps)
Day Three (Legs and Shoulders)
Squats (3 x 8 reps)
Straight legged deadlifts / leg curls (3 x 8 reps)
Calf raises (3 x 10 reps)
Shoulder press (3 x 8 reps)
Upright barbell rows (3 x 8 reps)
2 rest days, then back to day one
OK so that’s the routine sorted, now go and give it a try and let me know what you think. Remember to work at the highest intensity possible whilst still maintaining good form. If you want to get big, don’t worry what weight your lifting, worry how you lift it.
Make sure you accompany this routine with a decent bodybuilding diet plan. If you want to grow from 12 to 16 stone, you’ve got to eat like you’re 16 stone! Combined with plenty of rest and consistency, you are sure to see increases in size and muscle mass.