3 day split?

[RCfootball87]

i'm thinking about going to a 3 day monday, wednesday, friday, split with cardio tuesdays and thursdays. how would you recomend i split my different muscle groups for a 3 day. im looking to gain more muscle mass still. the only reason im going to a 3 day is because i wanna do sprints twice a week to get faster for football. i just need to improve my times in sprints like the 40 yard dash, to make me faster on the field. can i do this and still keep putting on muscle mass? also, what would you guys recomend for a speed training program?

 

[gopro]

Originally posted by RCfootball87
i'm thinking about going to a 3 day monday, wednesday, friday, split with cardio tuesdays and thursdays. how would you recomend i split my different muscle groups for a 3 day. im looking to gain more muscle mass still. the only reason im going to a 3 day is because i wanna do sprints twice a week to get faster for football. i just need to improve my times in sprints like the 40 yard dash, to make me faster on the field. can i do this and still keep putting on muscle mass? also, what would you guys recomend for a speed training program?

My favorite 3 day split is...

chest/back
quads/hams
delts/bis/tris

Training antagonistic muscle groups in the same session like this is very good for recovery and preserving strength through the whole workout.

Improving sprint times and agining muscle mass is possible, but you MUST make sure your nutritional/recovery/supplementation program is on point.

To enhance speed you may want to include some plyometric training and speed rep training along with your bodybuilding workouts.

 

[FortifiedIron]

Here is a similar routine some of the athlete's i have helped have used:

Week 1

Monday:

Power clean 3x5
Dead lifts 4x6
Bent over barbell rows 3x5
Explosive shrugs 3x5
Up right rows 3x5
Military press 3x5
Saxon Bends 3x6

Tuesday:
Stretch Full body
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
2-60 second runs (full recovery between runs)
3 Station GPP
Turkish Get-ups x5--> Sled Drag 30yrds-->DB swings x5..Repeat cycle for 3 sessions.
Static Stretch full body

Wed:
Bench 4x6
Incline 3x5
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Hammer Curls 3x8

Thursday:
Stretch Full body
5-50yrd sprints
5-40yrd sprints
2-40second runs
5 30yrd bounds

Friday: Legs

Snatch 3x5
Squat 4x6
leg press 3x6
Glut ham Raise 3x6
SLDL 3x5
Standing raises or Seated 4x25
Decline Barbell Crunches 3x15

Week 2:

Monday:

Clean and Press 3x5
Dead lifts 4x6
Bent over barbell rows 3x5
Explosive shrugs 3x5
Up right rows 3x5
Military press 3x5
Bent Press 3x6

Tuesday:

Stretch Full body
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
2-60 second runs (full recovery between runs)
Box Jumps: 3x5
Depth Jumps:2x4
Static Stretch full body

Wed:

Bench 4x6
Incline 3x5
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Hammer Curls 3x8

Thursday:
Stretch Full body
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
3-100m sprints
Dot Drills
Static Stretch full body

Friday:
Power Snatch 3x5
Squat 4x6
Hack Squat 3x6
Glut ham Raise 3x6
SLDL 3x5
Standing raises or Seated 4x25
Weighted Sit-ups 3x10

Week 3

Monday:
Squat Clean 3x5
Dead lifts 5x3
Bent over barbell rows 3x5
Snatch Grip Shrugs 3x5
High Pulls 3x5
Military press 3x5
Saxon Bends 2x6

Tuesday:
1-100m
1-200m
1-300m
1-400m
Hop Over (bench or plyobox) 3x6
Tuck Jumps 4x4

Wed:
Speed Bench 8x3
Bench 2x2
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Hammer Curls 3x8

Thursday:
1-800m
4-40second runs
Bounding 5-40yrds
Tire Pulls--> Tire Throws-->(4x)--> Rock Carry--> Repeat 3x???s

Friday

Hang Snatch 3x5
Squat 4x6
Bulgarian Squat 3x6
Step-ups 3x6
SLDL 3x5
Standing raises or Seated 4x25
Decline Barbell Crunches 3x10

Week 4

Monday:
Hang Clean 3x5
Dead lifts 5-4-3-2-1
Bent over barbell rows 3x5
Narrow Grip Shrugs 3x5
High Pulls 3x5
Military press 3x5
Saxon Bends 2x6

Tuesday:
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
Tuck Jumps 3x6
Depth Jumps 3x3
Box jumps 3x3


Wed:
Bench 5-4-3-2-1
Incline 3x6
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Preacher Curls 3x8

Tuesday:
3-40 second runs
Rock Carry 20yrs (3x???s)
Turkish Get-ups 3x6
Dot Drills
Speed Rope

Friday:
Power Snatch 3x5
Squat 5-4-3-2-1
Front Squat 3x6
Step-ups 3x6
SLDL 3x5
Decline Barbell Crunches 3x10

NOTE: You should Repeat this cycle over again. After the Last workout take 1 wk off then Repeat it.


Kc

 

[RCfootball87]

thanks guys