Wanting to go from 4 day split to 3 day split

[warlock]

I believe Scott Abel has written full-body workouts. I want to think they are set up for 3 days a week.

Has anyone tried them?

 

[Atexus]

The best I've ever looked and largest I've ever been was the 2 year period I did a modified DC program. 3 exercises per body part, 3 body parts per day following DC split, etc

 

[aflo]

Yo pitbulltank u workout 3 days per week?

 

[buck]

The typical push pull leg split has worked for decades.

 

[Jefe]

Mine rotates depending on how tired and sore I feel. I'm free to add a day off in between any workout.

Chest.shoulders.tris.

Back.bi.

Legs

Abs calves and foreams whenever not sore.

A few warm ups. Hit bench hard for two sets then one set of flies. All bodyparts like that with maybe some extra sets for squats and DLs.

Feel good and don't get mental burn out

 

[homonunculus]

I did not know fortitude training had a 3 day split. I thought it was only 4. I'll have to check it out.

Yep!

I created a "Family Man Plan" for a client who wanted to train 3x / week, so I included it in the book. (It's on pp. 126-127.)

-S

 

[broncos62577]

Over the past 6 weeks ive done 3 days per week because of schedule. Ive seen better gains on this than I have in a long time. Strength up every week. My volume is lower as is my ovdrall gym time.

Chest shoulder tri. 10/6/3 sets
back bi 12/3 sets
quads/hams/calves 9/4/3 sets

Each set to failure. 6-12 reps

 

[thethinker48]

I've honestly made the best gains in the past year through the 3 day DC split. I'm just speaking from my personal experience, but having to go balls out 3 days a week, and not having to focus on bodybuilding (other than getting your meals in) has been great for my body and mind (chronic-neuroticism).

I've gone weeks without ever giving my workouts a second thought, as long as my weights or reps were going up, and I was getting 6 meals in. And people who saw me months later were shocked at how much size I gained (completely natural).

So definitely try out different routines to find what works best for you, but don't give up on DC just yet.

 

[brucepancake]

I have found more rest o be beneficial as I get older so here is what I started to do and its been successful. I run a 4 day split
Legs
Chest
Back
Arms
with core and calves thrown in but here is what I do. I only do three of the days in a rotation except for legs. So 1 cycle might be

day 1 legs
day2 back
day 3 and skipping chest. Then rest a day. Then do it again but this time skipping back and the next time around skip arms. So I am getting legs in 2x a week and all but one body part as well. This in theory should avoid over training any one part and seems to have been working for me. I feel great and never feel over trained.

 

[Bobby Biceps]

Here's a three day split I liked a lot
Monday: chest and biceps
Wednesday: shoulders and legs
Friday: back and triceps
I've also used it like this
Monday: chest, front and side delts and biceps
Wednesday: legs
Friday: back ,rear delts and triceps

 

[anarchocapitalist]

Monday Wednesday Friday alternating Day 1 and Day 2.

So basically each bodypart gets hit three times in a two week period.

Chest - Back - Shoulders - Calves - Abs

Legs - Bic - Tri - Calves - Abs

 

[broncos62577]

Monday Wednesday Friday alternating Day 1 and Day 2.

So basically each bodypart gets hit three times in a two week period.

Chest - Back - Shoulders - Calves - Abs

Legs - Bic - Tri - Calves - Abs

What does your set count look like? Are you in gym for a long time? I tried something like this but found my intensity suffered near end of wo.

 

[MisterB]

i use a 3 day split

M - chest and back
W -biceps -triceps-abs
f - shoulders - legs

works well for me