Three Day Split Routine

Three day split is simply that – the body is split over three days. 

• Workout A – Chest, Shoulders, Triceps
• Workout B – Back, Biceps, Forearms, Abs
• Workout C – Quads, Hams, Calves, Abs 

The routine is based on the traditonal push/pull split with legs done on its own.  I think the benefit to doing a three way split is that it gives you more time to recover.  The two way split is fine but if you find that your body is always sore, than this routine may be better. 

You never want to racket down the intensity because you are sore.  Always keep the intensity up, just lengthen your rest time. 

You have some flexibility here, which is good.  These are the three basic on/off days for you to consider 

You have been working out for at least year, or so.  You should now be in tune with your body.  Do not bull your way through a workout, listen to your aches and pains and adjust your rest days accordingly.

When I was living at Gold’s, or so it seemed, back about 7 or 8 years ago, I would go with option 3 for a couple of weeks, then switch to option 2 or 1 and back to option 3, depending on how froggy I felt.

You should also be flexibility.  As for the actually routine, you should be developing your own list of exercises that work for you.  I will give you what I like to do, or have done, but really you should know enough to devise your own program.  But feel free to use my as a jumping point.

Workout A

Warm-up

• Run in place – 10 minutes
• Push ups – 3 or 4 minutes into running in place, drop and do 20 to 30 pushups
• Deep knee bends – 7 to 8 minutes into running in place, stop and do 20 to 30 deep knee bends

Routine

• Incline press on low incline (30 degrees) – Alternate between dumbbells and Smith machine.  4 sets of 20, 15, 12, 8
• Flat bench flyes – not the modified pressing movement, but pretend you are hugging a tree.  3 sets of 12, 10, 8
• Dips on V-bar – Back bowed, chin tucked on chest, knees forward.  Elbows go out wide as you go down.  2 sets of max reps.  Go for the pump.
• Seated presses – Alternate between dumbbells and smith machine.  3 sets of 12, 10, 8
• Lateral raises – 3 sets of 15, 12, 10
• Shrugs – Alternate dumbbells and barbell, very basic – do 3 sets of 12, 10, 8
• One arm tricep pressdown with reverse grip – you have hit the triceps very hard to this point.  I think you should go for pump and cramp versus more heavy weight punishment.  3 sets of 15.

Cool-down

• Light stretching – 30 second, light stretch of all body parts, nothing hard, just gentle pull to loosen up the muscles.

Workout B

Warm-up and Cool-down the same

Routine

• Wide grip chin ups – Not too wide, grab the bar with shoulder width grip, and then move your hands out about 6 inches on both sides.  Pull as high as you can.  The objective is to touch you chest to the bar.  That ends arching your back and actually trying to push your chest up while pulling yourself up.  Tough and hard.
• Bent over rows – You can alternate between 3 different rows every workout – barbell, dumbbell, and T-bar.  All three hit like areas but from a little different angle.  Rotating the three keeps you fresh.
• Lat pulldowns behind the neck – Very strict movement, take same grip width as with the chins.  Work at pull all the way down to the traps.  The chins hit your whole back.  The rows hit your lower lats and thickness through the middle of your back.  This one focuses all on your upper back.  3 sets of 15, 12, 10
• Standing alternating dumbbell curls – Go for the pump, remember to supinate.  3 sets of 15.
• Superset wrist curls with reverse wrist curls – Either with barbells or dumbbells.  Go with barbells, easier to change weights.  Unless you are in a gym, in which case, just grab two sets of either.  Occasionally, do reverse curls instead of reverse wrist curls.  3 sets of 20 (this will blow up your forearms).
• Abs – Superset crunches with reverse crunches.  Do 3 sets of 20 to 25 reps.  Catch your breathe between supersets if you must, but rest no more than 30 seconds.

Workout C

Warm-up and Cool-down the same

Routine

• Full Squats – No secret this is my number one exercise.  Read more here.
• Lunges – No secret this is my second favorite exercise.   Read more here.
• Stiff legged dead lifts – This rounds it out. Read more here.
• Leg curls – Dead lifts are great but lack the contraction that leg curls offer.
• Standing Calf Raises – Pretty simple.  Do 3 sets of 30, 20, and everything you got for 12 reps.
• Abs – Superset crunches with reverse crunches.  Do 3 sets of 20 to 25 reps.  Catch your breathe between supersets if you must, but rest no more than 30 seconds.

General Notes

• All sets pyramid down to last set of maximum effort for 6 to 8 reps.
• Some exercises show no pyramiding of reps, but still increase weight each set.
• Failure is always last set, whether that is the fourth set or the second set.  But, first couple of sets should be warm-up, with second to last set at 90% and last set at 100% effort to positive failure.
• Form must be strict with controlled movement.   If you cannot control the movement, it is too heavy. 
• Check your ego at the door and do not lift beyond your capacity.
• At the gym, do not waste time looking for a spotter.

Finally, if you are working out at home, modify all the exercises to fit your situation.   I assume you have weights, bench, pull up bar, possibly squat rack at home.  If you have none of these, except maybe weights, you can still be creative. 

For example:

• Incline press or elevated pushups with backpack filled with backs or cans.
• Full squats or wearing a backpack and holding dumbbells with heels elevated on 2 inch block.
• Dips on V-bar or dips between chairs.

Be creative.