Here is the basic idea: muscles are split into groups, and each group is trained on a different day. This would be a 2-day upper-lower split. Many weightlifters prefer split training to full-body workouts for three reasons:. Simply put, you dedicate one day for pulling movements, one day for pushing movements, and one for legs. Pull Day: A day to train the muscles that activate when performing a pulling motion.
This includes all the muscles in your back, your biceps, and your rear delts. Push Day: A day to train the muscles used in pushing: chest, triceps, and shoulders.
To understand the logic behind PPL, try to come up with the most general way of splitting the your muscles into two groups. Now, try to come up with the next less generalized way of splitting the body. The most straightforward way to divide upper body is into groups of muscles that are used in pulling and pushing. With 3-day PPL, you train the muscles used in pushing and pulling, and your legs muscles, on three different days.
The next logical question is, on which days do we train each group and in what order? Because the muscles used in pushing and pulling are much more interconnected than with the muscles of the legs, the best order is Push-Legs-Pull or the reverse. Instead, you should follow this schedule:. The exact days of the week are arbitrary, but it would be a good idea to make day 1 Monday so that you can rest over the weekend.
You might have observed this fact during your early days of working out or after taking a long break from the gym. These guidelines are not set in stone but are merely a way of optimizing this type of training.
Some people are able to recover so quickly that they could train push and pull on two consecutive days. But this is unnecessary. PPL is probably one of the most effective splits for beginners as it allows for optimal recovery and incorporates compound movements. Compound movements are exercises that target many muscle groups at the same time such as the bench press, squat, dead lift, etc.
As a rule of thumb, compound exercises are used for developing strength, while isolation exercises are used for obtaining a proportioned physique. Muscle is built through the application of one simple concept— progressive tension overload. Forget what anyone else has told you. Forget about the drop sets, burn-out sets, and all that nonsense. Korte 3x3 Spreadsheet. This is a standard, bread and butter powerlifting program put out by the good people at Powerlifting Academy German coaching site.
There is also a 20 week powerlifting program version available from the same author which is also 3 training days per week. Explanations for the movements in the 16 week powerlifting program :.
The Extended Russian Power Routine is a sparse peaking program for powerlifters. It only strictly programs the squat, bench press, and deadlift, leaving any accessory movements up to the individual lifter. If used for peaking, then accessory movements should be kept to a minimum, especially during the final few weeks leading up to the competition.
It is based on the Russian Squat Routine. Russian Power Routine LiftVault. The PHAT Power Hypertrophy Adaptive Training workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.
Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and…. One of the most popular novice lifting programs, Starting Strength is a textbook literally strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger.
If you're looking to start lifting and want something that works, this Google spreadsheet is a…. Known simply as "wave program" via Strongman Ontario. It is a 16 week program, run 4 days per week. As you bench twice per week, it has "1A" and "1B" workouts. The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts.
It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be…. If you are comfortable with barbell exercises, then just start with barbells for the big compound lifts above. Your plan can include a few isolation exercises. But, remember, you will get far better results with a 3 day split if you focus more on compound movements.
Compound movements just give you a better bang for your buck. The same applies to many muscles like the lateral delts , biceps, triceps, etc. Core exercises will be placed into the isolation category. Nevertheless, you should do one or two core focused exercise at the end of each workout. You can see this by looking back to our sample routines in the beginning of this guide. Pay attention to how we structured our 3 day workout routine samples.
You can see how each 3 day split had a different amount of main lifts and isolation exercises. This is because splits like the PPL and Classic Bodybuilder only have one or two main muscle groups per session, where splits like the upper lower and full body have multiple big muscle groups per session.
This means those session will have fewer isolation exercises as the compound lifts will allow the entire body or upper and lower body to be worked without spending hours in the gym like it would take with smaller more targeted movements. Both strength and endurance will greatly help your muscle building goals.
Generally speaking, for a 3 day workout split, you should be working in the rep range, depending on the exercise. You will get a good crossover of strength and hypertrophy gains in the rep range and a good crossover of hypertrophy and endurance in the rep range.
So, you can really train for all three size, strength, endurance in a single workout. Moreover, it will allow you to target both slow twitch and fast twitch muscle fibers. Fast twitch respond best to heavy loads with lower reps and slow twitch to higher reps.
All in all, reps is perfect if your main goal is hypertrophy, as you will be working towards size no matter what. Killing three birds with one stone kind of deal. Your big lifts will come at the beginning of the workout. You will need the most energy and strength levels for these lifts. Every workout will include at least 1 or 2 of these exercises as you can see from our sample routines at the beginning of this guide.
For your isolation exercises, you can work in a rep range. Ideally, you want to use a weight load that brings you to near failure on each set. By following the above advice, you should have enough weekly volume to see good improvements in strength, size and endurance. Progressive overload ensures that you are adequately stressing your muscle enough each week for them to be forced to continue adapting grow and get stronger.
For a single weight training cycle i. But assuming your range of motion is good, first increase reps, then increase weight load, then increase volume. From there, you can also add another set when you are feeling ready. After a training cycle, you will take a week break or a deload period. Once you start the next training plan, you can employ other forms of progressive overload depending on your goals.
You may want to increase the volume, decrease rest, and try newer, harder exercises. Related: Guide to Progressive Overload. Ideally, you should stick with the plan for weeks. After that, take a deload week. During your deload week, you can do full body workouts or your current routine at considerably less intensity longer rest, decreased speed, lower weight loads.
You may also want to just do a bodyweight workouts. This deload period is important for avoiding plateaus. So, we highly recommend that you employ this tactic between each training cycle. After your deload period, start a new training cycle. Your next plan can be the same i. It depends on your goals. But once you make a plan that works, stick with it for the duration of the training cycle for best results. For beginners, you will see great results after just one training cycle.
However, you will need to stick with this periodization of training , deloading, training, deloading for quite some time to achieve the dream body you want. It could take 6 months for some or years for others.
But, even if you were to always do a 3 day workout split, you can achieve your goals. Workouts for a 3 day split may be a little longer than they would be for 4 day , 5 day , or 6 day splits because you need to stuff a little more volume into your workouts.
On average, you workouts should take you about 60 minutes, plus whatever time it takes to warm up and cool down. Sleep - Get plenty of sleep. Ideally 8 hours per night. If you are having troubles getting 8 hours of sleep, you need to take this seriously. Follow the best practices for getting good sleep, such as avoiding blue light before bed, making your room dark, calming your mind, avoiding caffeine late in the day, etc.
Nutrition - You will need a healthy balanced diet. You can see our guide to bulking vs cutting as that goes more into the macros based on the goal, but generally speaking, you want to eat about. Note: If you are cutting , then you will need to alter the macros, by lowering the carbs and upping the protein. Hydration - Drink plenty of water. You will need more than if you were not working out.
You need to be drinking about half your bodyweight in ounces of water at a minimum. This is, again, a bare minimum. There are really on a few supplements we recommend. These are supplements that are proven to work. Protein Powder: Protein powder is simple. Creatine : Creatine is one of the most researched and proven supplements.
Studies show that it is one of the only supplements besides protein that actually supports sports performance. Creatine will help you improve strength, recovery, and lean mass. Caffeine: Everyone knows caffeine works. If you need a little boost before your workout, you can drink coffee or have a pre-workout mix.
Melatonin: If you are having trouble falling asleep at night, get some melatonin. It should help you get on a good sleeping schedule. Feel free to research it. You can absolutely do a 3 day bodyweight split. You can use all of the same splits we mentioned, you will just be doing bodyweight exercises and your progressive overload will focus on decreasing rest, increasing volume, and increasing intensity harder exercises, slower tempo, explosiveness, range of motion etc.
Keep your workouts to exercises and up the reps so that you are reaching near failure during sets. Format the workouts in the same way you would a 3 day split.
Related: 21 Bodyweight Chest Exercises. Related: 7 Bodyweight Back Exercises. Related: 9 Bodyweight Shoulder Exercises. Related: 26 Bodyweight Leg Exercises. Related: 30 Bodyweight Core Exercises. Have questions about 3 day splits?
Feel free to reach out to us anytime. We love to hear from our readers! I have been looking for a workout split and this is by far the most useful article I have found. Thank you! Great information.
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