Classic 3 Day Split Workout
Before we start talking about doing any 3-day split routine we need to emphasize that this kind of training should only be done by someone who has been training for at least 6 months on a regular basis. This is serious blood and guts going to failure on the first set of every movement you do to reach failure.
You either fail on the last rep or you increase the reps or the load lifted. Warming up correctly is vitally important, although you are pushing to failure you are resting a good 3 to 4 minutes between sets. Exercises should be rotated every 3 weeks but if you’ve been training less than two years, then training a body-part once a week is fine.
Anyone can benefit from doing 3-day splits, from novice to advanced training, the 3-day split will build a solid foundation and get good gains for advanced lifters as well. All novice 3-day split users should use low volume, learning technique and good form.
There are countless variations that one can choose from, the 3-day split workout listed below is just one of many different choices. Warming up correctly needs care and attention so that you are always aware of warming up your body correctly before you start.
Because you are using low reps with a heavy weight you need to de-load every 6 weeks. This means decreases volume, decreasing intensity and either training differently for a week or take a full rest. The workout is split between pushing and pulling movements doing Legs on Monday, some cardio/rest on Tuesday, push on Wednesday, cardio/rest on Thursday and pull on Friday. The alternative exercise listed should be changed every 3 weeks.
Barbell Squats 3 x 6-8
Leg Curl 3 x 6-10
Standing Calf Raises 3 x 6-10
Weighted Crunches 3 x 10-15
D/B Flat Bench-press 3 x 6-8
D/B Fly or Pec Deck 3 x 6-10
D/B Seated Shoulder-press 3 x 6-10
Barbell Lying Triceps Ext 3 x 6-10
Friday: PULL: Barbell Row 3 x 6-8
Lat Pull Down 3 x 6-10
Seated D/B Curls 3 x 8-12
Wrist Curls 3 x 8-12