The Best 3-Day Workout Split for Muscle Growth (Full Program)
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Date: 2022-04-12
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Comments and reviews: 10
stevzor
would you recommend this 3 day split to a beginner? I don't think I would simply because you're throwing 7 exercises at 3-4 sets for 4-7 reps, this would destroy a noob trying to come to the gym lol, literally decimate them and at the same time take them 2-3 hours in the gym to actually perform all of that lol.
In my opinion a new start should take a more simple/less time consuming approach to ease in and climatize to the gym environment, let their body adapt as well as their mind to it all. Something the same as or close to Mark Rippetoe's strength style, basically key compound movements which work everything, example being Day 1 - Barbell Squat 3x5 // Chest Press 3x5 // Deadlift 3x5, and for day 2 you keep the Deadlift in there and the squats and go for overhead press 3x5 instead of chest then day 3 back to chest (Maybe throw in barbell rows as well.
So all the key compound movements are essentially covered and this will definitely without a doubt explode gains onto a noobie coming into the gym, plus it's short and sweet as well and they ain't in the gym trying to fire in 7-8 full blown sets 3 hours later, then as time goes by and they are much more comfortable you can add in assist exercises throughout the sessions to be more specific.
FYI to all reading, compound movements = absolute key for gains, never forget it and keep it simple, the greats have used it for decades.
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would you recommend this 3 day split to a beginner? I don't think I would simply because you're throwing 7 exercises at 3-4 sets for 4-7 reps, this would destroy a noob trying to come to the gym lol, literally decimate them and at the same time take them 2-3 hours in the gym to actually perform all of that lol.
In my opinion a new start should take a more simple/less time consuming approach to ease in and climatize to the gym environment, let their body adapt as well as their mind to it all. Something the same as or close to Mark Rippetoe's strength style, basically key compound movements which work everything, example being Day 1 - Barbell Squat 3x5 // Chest Press 3x5 // Deadlift 3x5, and for day 2 you keep the Deadlift in there and the squats and go for overhead press 3x5 instead of chest then day 3 back to chest (Maybe throw in barbell rows as well.
So all the key compound movements are essentially covered and this will definitely without a doubt explode gains onto a noobie coming into the gym, plus it's short and sweet as well and they ain't in the gym trying to fire in 7-8 full blown sets 3 hours later, then as time goes by and they are much more comfortable you can add in assist exercises throughout the sessions to be more specific.
FYI to all reading, compound movements = absolute key for gains, never forget it and keep it simple, the greats have used it for decades.
reply
Mason
I ran this workout routine for a solid chunk of time last year (i fell off due to some health reasons) but when I was running it, I was making FAST strength gains and I really enjoyed feeling like I was really working my whole body each time. I never felt unsatisfied with my level of work. Previous splits have made me feel like I neglected a body part during the week, but this routine makes damn sure you hit them all in different ways. Beauty is, if you miss a day for whatever reason, you can rest assured you still at least worked the muscle out the other 2 days out of the week.
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I ran this workout routine for a solid chunk of time last year (i fell off due to some health reasons) but when I was running it, I was making FAST strength gains and I really enjoyed feeling like I was really working my whole body each time. I never felt unsatisfied with my level of work. Previous splits have made me feel like I neglected a body part during the week, but this routine makes damn sure you hit them all in different ways. Beauty is, if you miss a day for whatever reason, you can rest assured you still at least worked the muscle out the other 2 days out of the week.
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marco
What about doing 3 full body workouts every other day m, w and f and T and TH do HITT workout for about 20-30 min? Will that be too much or should I do just one day of hitt a week and on off days do low intensity cardio? I love doing hitt workouts: ) they are fun. Iam 5'8 about 180lbs muscular with some body fat. I was told to rest in between full-body workouts since body needs to recover?
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What about doing 3 full body workouts every other day m, w and f and T and TH do HITT workout for about 20-30 min? Will that be too much or should I do just one day of hitt a week and on off days do low intensity cardio? I love doing hitt workouts: ) they are fun. Iam 5'8 about 180lbs muscular with some body fat. I was told to rest in between full-body workouts since body needs to recover?
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kOZMIK
The main thing to try to remember is to ignore everyone else in the gym. It doesn't matter if your max is the bar or 200 lbs, all that matters is that you improve every week. Like he said. one more rep or a single addition of a2. 5 lb plate is an improvement. Just get stronger each workout and ignore everyone and everything around you.
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The main thing to try to remember is to ignore everyone else in the gym. It doesn't matter if your max is the bar or 200 lbs, all that matters is that you improve every week. Like he said. one more rep or a single addition of a2. 5 lb plate is an improvement. Just get stronger each workout and ignore everyone and everything around you.
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Not
Been doing it for 2 weeks. Its not such a good workout routine for those who wanna reach a good amount of mass. I have seen little to no progress. I suggest you to add more exercises and more weight. Make sure you do the workouts nice and slow.
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Been doing it for 2 weeks. Its not such a good workout routine for those who wanna reach a good amount of mass. I have seen little to no progress. I suggest you to add more exercises and more weight. Make sure you do the workouts nice and slow.
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Kurt
Thanks! Amazing how close this is to what I've been doing the last 9 months. I'm inserting alot of Olympic Auxiliary lifts vs Standard Rows, Deadlifts, etc but the Core idea: 3 Days/Full Body is very similar.
Thanks again
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Thanks! Amazing how close this is to what I've been doing the last 9 months. I'm inserting alot of Olympic Auxiliary lifts vs Standard Rows, Deadlifts, etc but the Core idea: 3 Days/Full Body is very similar.
Thanks again
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Shari
Getting back into lifting after 32 years of dealing with work related injuries. Have been lifting for 7 weeks was looking for a good program. Going to see how this works for a 62 year old guy
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Getting back into lifting after 32 years of dealing with work related injuries. Have been lifting for 7 weeks was looking for a good program. Going to see how this works for a 62 year old guy
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Roman
I don't see calves being addressed in this split.
Lying leg curls (workout #2) barely activate these very important leg muscles.
Otherwise, seems like a decent routine.
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I don't see calves being addressed in this split.
Lying leg curls (workout #2) barely activate these very important leg muscles.
Otherwise, seems like a decent routine.
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kOZMIK
Beginner tip for squats, drag a bench to the squat rack and use it as your point of reference as you squat. Remove the bench when you're comfortable with correct squat form.
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Beginner tip for squats, drag a bench to the squat rack and use it as your point of reference as you squat. Remove the bench when you're comfortable with correct squat form.
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rotten
Im new to working out and I used to do my own workouts and never saw improvement. Been doing this same workout 3 day split for 2 weeks now and my God what a difference!
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Im new to working out and I used to do my own workouts and never saw improvement. Been doing this same workout 3 day split for 2 weeks now and my God what a difference!
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