3-day Push-Pull-based split. Needs work.

**Mags** · 01-18-2011, 09:34 AM

Hey guys.

I've had a look through a few 3-day splits etc and found some useful bits and pieces. Putting that with some of the Push-Pull training I've been doing for the last 9 months, I've put together a 3-day split below.

I try to keep the reps low and heavy. This is why I don't tend to do many sets or exercises. And as I said, I want to train three days a week, ideally with rest days in between. I also box on Saturdays for two hours, so that covers my cardio.

Lastly, I intend to do the below while on a four-week run of IM's Methadrol.

See what you think, feel free to pull apart.

Cheers.

1.
Dumbell Press 4x4-6
Incline Press 3x4-6
Dumbell Shoulder Press 2x6-8
EZ Tricep extension 4x8-10
Reverse cable pull-downs 4x8-10

2.
Front Squat 4x4-6
Deadlift 4x4-6
Leg Press 3x6-10

3.
Weighted chins:
- Wide grip 3x4-6
- Reverse Close Grip 3x4-6
- Parallel grip 2xbodyweight
Bent rows 4x4-6
Parallel Grip cable rows 3x8-10
Cable curls 4x8-10
21s x 1

**Built** · 01-18-2011, 07:35 PM

Two upper days and only one leg day.
Chins - keep the grip no wider than shoulders or you're asking for shoulder pain with no net gain in lat development.
Personally, I prefer to spread vertical (shoulder) and horizontal (chest) pressing across two workouts - it's a lot of rotator cuff strain to do all that heavy pressing on the same day, unless it's a light workout (which yours won't be)

If you've got freaky healthy shoulders and huge legs that barely need any training at all, ignore my suggestions.

**Mags** · 01-19-2011, 03:25 AM

Thanks Built.

Well my shoulders don't really get a direct workout. I think they get hit hard enough from my chest exercises (as you pointed out). Which is why my shoulder presses are really just two token sets thrown in. And I don't go heavy with those, either.

As for my legs, they're not bad. But they're not great. They're in proportion insofar as they don't look small compared to my upper body. However, they could be a lot better.

Any suggestions as how to improve leg day? I'm guessing a fourth and second leg day would be preferable, too? I won't bore you with excuses, but I can only do three days a week at the moment, so anything that will fit into three days - not ideal, I know - would be helpful.

Cheers.

**Built** · 01-19-2011, 09:13 AM

How about a rotating two-day workout:

WO1
squats
cleans
bench
rows

WO2
deads
shoulders
chins
arms

Every workout has a push, a pull, legs, and some other movement. You can vary the particulars - reps, sets, the movements used (on the week you do squats twice, do front squats for one workout, back squats for the other; on the week you do deads twice do off-the-floor for one workout, RDLs for the other).

**Mags** · 01-19-2011, 02:21 PM

Cheers, Built, nice work.

I know you said to vary the sets and reps etc, but if I'm going for mass, how many sets do you recommend to get me started?

Thanks again.

**Built** · 01-19-2011, 06:35 PM

3x5-12, and eat like a mofo.

**muscle37** · 01-20-2011, 12:00 AM

looks good. personally for me this would be no where near enough of a workout for each muscle respectfully. i do in the neighborhood of 3-4 compound lifts, real heavy at least six reps x 3 sets for each muscle. then i do 3-4 supplemental lifts for each muscle. for example on shoulder day i try to isolate each individual head of the deltoid. my workouts usually consist of 21-24 sets for each muscle except for back. which is usually 12-14 bc by that point thats all my bis can handle. i do back and bis together. my workouts with this many sets usually take an hour to an hour and fifteen at the longest hence its at a pretty fast pace and high intensity. to eachs own. its all what you are used too i guess. i stay preety jacked on supplements too. good luck.

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