Get off that fancy machine! Its time for squats, deadlifts, and chin-ups with this no nonsense 3-day split workout.
This workout is designed for an intermediate bodybuilder that has done a two-day split for some time and wants to take advantage of the three-day split. Not only will you be able to gain some heavy muscle mass and increase your max for the big lifts, but you’ll also workout your entire body completely.
While some people like to concentrate only on the heavy compound lifts, I think its not such a bad idea to include some isolation exercise for your arms, calves, and etc.
Heres the workout that I have personally used before:
Day 1 – Leg Day
- Squats X 4 sets
- Deadlifts X 2 sets
- Leg Curls X 2 sets
- Leg Extension X 2 sets
- Standing Calf Raises X 3 sets
Day 2 – Chest and Back Day
- Chin-ups X 3 sets
- Bench Press X 2 sets
- Dips X 3 sets
- Incline Bench Press X 2 sets
Day 3 – Shoulder, Arms, and Traps Day
- DB Shoulder Press X 3 sets
- Upright Rows X 3 sets
- BB Bicep C*url X 3 sets
- Overhead Triceps Extension X 3 sets
- Alternate DB Bicep C*url X 1-2 sets
- One-arm Triceps Extension X 1-2 sets
And that’s it! You may be surprised at how little sets they are, but trust me, if you take each set to failure, you’ll shock and stimulate your muscle into a new level of growth! I used to try to do those 16-24 set workouts however it always felt like a marathon and I ran out of breath in a set before I reached muscle failure. So then I would wait around for a few minutes between each set, but if you do that those
16-24 set workouts would take around an hour and a half!