Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

3 Day Split Gym Program

3 Day Split Gym Program

Generally speaking I’m big fan of 5 day split programs, working a new body part / muscle group each day. Recently I’ve been using some 2 day split programs (actually my “double” 2 day split) as well for variety. As I’m now adding more cardiovascular training into my routine, I’m a little wary of over training, so I’ve decided to adopt a 3 day split program starting next week.

So, the 3 day split is new, but also the selection of muscle groups will be different to how I’ve trained in the past.

I’ve never really been a fan of combining chest & biceps, back & biceps, although this is quite a popular approach. To my mind, if I’ve trained chest & biceps on day one, and then progress to a back workout, the already fatigued biceps muscles will fail before the targeted back muscles are adequately stimulated. This is why I have always grouped chest with triceps and back with biceps up until now.

Of course there is quite a simple solution to this issue. Train chest & biceps on day one (Monday), and back & triceps on day five (Friday). This gives adequate recovery of the biceps and tricep muscles in between their respective training days.

So my plan for the coming month is; Chest & Biceps on Mondays, Legs & Shoulders on Wednesdays, and Back & Triceps on Fridays. In between (Tuesday and Thursdays) I’ll be jogging, as well as abdominal work and a little extra training on the bosu in my home studio. Also on Sundays I have my cardio-kickboxing group which is a great cardio workout with some bodyweight resistance thrown in.

I usually revise my programs after the first week and sometimes make some changes, but here’s what I have planned so far:

Day 1:
Cable Incline Pec Dec   2 x Warm Up

DB Fly         3 x 12
DB Press     superset

Incline BB Press 1 x 16 – 18
Incline BB Press 1 x 10
Incline BB Press 1 x 8
Incline BB Press 1 x 6

Cable Cross Over 3 x 12
Cable Cross Over 1 x 18

EZ Bar Curl 1 x 16 – 18
Concentration Curl 3 x 12

Day 3
Lunges Warm Up
Bodyweight Squats 1 x 25

Barbell Squats 1 x 16 – 18
Barbell Squats 1 x 12
Barbell Squats 1 x 10
Barbell Squats 1 x 8

Standing Calf Raises 3 x 12
Standing Calf Raises 1 x 25

Side Lateral Raise 3 x 12
DB Shoulder Press superset

Rear Delt Machine 3 x 16 – 18
Rear Delt Machine 1 x 25

Day 5
Back Hyper Extension 2 x 25

Deadlift 1 x 16 – 18
Deadlift 1 x 12
Deadlift 1 x 10
Deadlift 1 x 8

Seated Cable Row 1 x 16 – 18
Seated Cable Row 3 x 10 – 12

Lat Pulldown 1 x 16 – 18
Lat Pulldown 3 x 10 – 12

HS Shrug Machine 1 x 16 – 18
HS Shrug Machine 3 x 10 – 12

Tricep Pushdown 3 x 8 – 12
Tricep Pushdown 1 x 25

Yep, I think this will do nicely!

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