Reply With QuoteThis is my program. Good range of intensity, volume, and time. On the 5x5, I rest about 4 min, 4x8 rest about 2 min, and 3x12 rest about 1 min.
WEEK 1
Monday:
Back squats-5x5
Pullups-4x8
DB Bench-3x12
Accessories:
DB Curls
Leg Extension
Abs
Wednesday:
Dead Lifts-5x5
Military Press-4x8
DB Rows-3x12
Accessories
Leg Curls
Unilat. Calve Ext
Friday:
Bench5x5
Back Squats-4x8
Chin-ups-3x12
Accessories
Lateral Raises
Push Downs
Tricep Extensions
WEEK 2
Monday:
Dead Lifts-5x5
DB Bench -4x8
DB Rows-3x12
Accessories
Leg Curls
Unilat. Calve Ext.
Wednesday:
Back squats-5x5
Military Press-4x8
Pullups-Assisted-3x12
Accessories
DB Curls
Leg Extension
Abs
Friday:
Bench-5x5
Dead Lifts-4x8
Chin-ups-3x12
Accessories
Lateral Raises
Push Downs
Tricep Extensions
Repeat and alternate some excercises, i.e. DB rows with BB rows, etc.
2 leg days in a 3 day split?
Results 1 to 9 of 9
Thread: 2 leg days in a 3 day split?
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01-23-2011, 11:24 AM #1Senior Member ELITE MEMBER
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2 leg days in a 3 day split?
Im thinking of starting this 3 day split, what do you think? trying to split up quads and hams in a 3 day split, not easy though and cant do 4 days:
Day 1:
Deadlifts 4x6
Good mornings 3x10
One DB arm rows 3x8
Lat pull downs 3x8
Dips 4x6
Skull crushers 3x8
Day 2:
Shoulder press 4x6
Lateral raises 3x10
Squats/leg press 4x6 (depends what i can get on in the gym)
split squats/step ups 3x8
leg extensions 3x10
Abs workout
Day 3:
DB or BB bench 4x6
DB flyes 3x10
Incline DB curls 4x6
BB Bicep curls 3x8
Standing calf raises 3x10
Seated calf raises 3x15
Less work on chest then back because chest is a strong point and tried to get lots of leg work in as the legs are a weak point.All I ask is the chance to prove that money can't make me happy.
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01-24-2011, 08:24 AM #2Registered User
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01-24-2011, 08:55 AM #3Registered User
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Sucks you can't do a four day split. I would put the leg days on day one and day three for extra rest.
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01-24-2011, 09:00 AM #4Senior Member BOARD REP
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I know where you're at bro, but I'm on arms 2x ona. 3 day split.
Either do legs on day 1 & 3
Or
Wk 1
Legs
Upper
Legs
Wk 2
Upper
Legs
Upper
Just alternate uper and lower body every workout..
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Originally Posted by heavyiron
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01-24-2011, 09:41 AM #5Senior Member ELITE MEMBER
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Thanks for the input guys, quite like what rockhardly suggested
All I ask is the chance to prove that money can't make me happy.
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01-24-2011, 10:15 AM #6No Rest for the Wicked ELITE MEMBER
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I think it's about perfect. Too bad you can't split to 4 days but hey. Gotta do what you can. Attack the weaker points then adjust as you grow.
Everybody wanna be a bodybuilder but dont nobody wanna lift this heavy ass weight. R.C.
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01-24-2011, 10:44 AM #7Registered User
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I've been doing this program for about 16 weeks. Took off 2 around week 12. I've made huge gains in the 4 main lifts; squats, deads, bench, and m. press. I have put on quite a bit of size as well and have yet to feel like any part of me is being overtrained. All-in-all, I like it and will probably continue until gains stall. But with the amount of variance built into the program, I don't see that happening.
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01-24-2011, 10:59 AM #8SHRUG LIKE YOU MEAN IT MODERATOR
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Why not do a four day split but only train three times a week? This is my favourite method of splitting training because i find decreased frequency of the same lifts results in better gains. Certainly in terms of strength, anyway.
Plus your programming is generally better as you're not trying to shove everything into three workouts. I like the variety, rather than Monday always being squat day or whatever.http://www.getlifting.info
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01-24-2011, 11:07 AM #9Senior Member ELITE MEMBER
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Originally Posted by Gazhole
I know jugg suggested this, but i dont like the idea of some weeks neglecting a body part completely!All I ask is the chance to prove that money can't make me happy.
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