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3 day split schedule.

What is a good 3 day split? Which muscle should I train each day?
Day 1-
Day 2-
Day 3-
Day 4- Break
Day 5-
Day 6-
Day 7-

I am looking to gain muscle quickly.
Feel free to post workouts for each muscle.

Famous one used by tons of champions, including Lee Haney for his entire career essentially, and even Dorian Yates for a while; hell even Rachel Mclish Ms.Olympia used this:

Chest/Arms
Legs
Shoulders/Back
Off
Repeat

There are plenty of 3 splits out there, but one classic is the one from “the encyclopedia of modern day bodybuilding”

If I remember it correctly it looked something like this:

Day1: Chest/back.
Benchpress: 5 x 8-10 reps ( all sets ramped )
Incline press: 5 x 8-10 reps ( all sets ramped )
BB or DB rows: 5 x 8-10 reps ( all sets ramped )
Chins: a total of 50 reps. ( as many sets that you need to reach 50 reps )
pullovers: 5 x 8-10 reps. ( all sets ramped )

Deadlift: build up to some singles.

Day2: legs.
Squat: 5 x 8-10 reps. ( all sets ramped )
lunges: 5 x 8-10 reps. ( all sets ramped )
leg curls: 5 x 8-10 reps ( all sets ramped )

Stiff legged deadlift: build up to some singles.

Day3: shoulders and arms.
Clean and press: 5 x 8-10 reps. ( all sets ramped )
upright rows: 5 x 8-10 reps. ( all sets ramped )
Barbell curls: 5 x 8-10 reps. ( all sets ramped )
triceps: ( dont remember the movement arnold suggested )

PS. This is after memory, so it might look a bit different in the book.

[quote]bchavis25 wrote:
What is a good 3 day split? Which muscle should I train each day?
Day 1-
Day 2-
Day 3-
Day 4- Break
Day 5-
Day 6-
Day 7-

I am looking to gain muscle quickly.
Feel free to post workouts for each muscle. [/quote]

Ever try reading a bodybuilding book or article, or better yet, meeting and training with some bodybuilders?

[quote]bchavis25 wrote:
What is a good 3 day split? Which muscle should I train each day?
Day 1-
Day 2-
Day 3-
Day 4- Break
Day 5-
Day 6-
Day 7-

I am looking to gain muscle quickly.
Feel free to post workouts for each muscle. [/quote]

Read the beginner forum and the stickies on this forum. You cannot seriously expect people to do absolutely all of the leg work for you.

Or find KingBeef’s how to train thread and copy stuff from that.

[quote]florelius wrote:
There are plenty of 3 splits out there, but one classic is the one from “the encyclopedia of modern day bodybuilding”

If I remember it correctly it looked something like this:

Day1: Chest/back.
Benchpress: 5 x 8-10 reps ( all sets ramped )
Incline press: 5 x 8-10 reps ( all sets ramped )
BB or DB rows: 5 x 8-10 reps ( all sets ramped )
Chins: a total of 50 reps. ( as many sets that you need to reach 50 reps )
pullovers: 5 x 8-10 reps. ( all sets ramped )

Deadlift: build up to some singles.

Day2: legs.
Squat: 5 x 8-10 reps. ( all sets ramped )
lunges: 5 x 8-10 reps. ( all sets ramped )
leg curls: 5 x 8-10 reps ( all sets ramped )

Stiff legged deadlift: build up to some singles.

Day3: shoulders and arms.
Clean and press: 5 x 8-10 reps. ( all sets ramped )
upright rows: 5 x 8-10 reps. ( all sets ramped )
Barbell curls: 5 x 8-10 reps. ( all sets ramped )
triceps: ( dont remember the movement arnold suggested )

PS. This is after memory, so it might look a bit different in the book.

[/quote]

pretty close actually as I have been going through this book again recently. It doesn’t say anything about ramping though. Also Arnold recomended like 45 second to 60 seconds rests which makes ramping even that much more difficult unless you start with the bar.

[quote]DJS wrote:

[quote]florelius wrote:
There are plenty of 3 splits out there, but one classic is the one from “the encyclopedia of modern day bodybuilding”

If I remember it correctly it looked something like this:

Day1: Chest/back.
Benchpress: 5 x 8-10 reps ( all sets ramped )
Incline press: 5 x 8-10 reps ( all sets ramped )
BB or DB rows: 5 x 8-10 reps ( all sets ramped )
Chins: a total of 50 reps. ( as many sets that you need to reach 50 reps )
pullovers: 5 x 8-10 reps. ( all sets ramped )

Deadlift: build up to some singles.

Day2: legs.
Squat: 5 x 8-10 reps. ( all sets ramped )
lunges: 5 x 8-10 reps. ( all sets ramped )
leg curls: 5 x 8-10 reps ( all sets ramped )

Stiff legged deadlift: build up to some singles.

Day3: shoulders and arms.
Clean and press: 5 x 8-10 reps. ( all sets ramped )
upright rows: 5 x 8-10 reps. ( all sets ramped )
Barbell curls: 5 x 8-10 reps. ( all sets ramped )
triceps: ( dont remember the movement arnold suggested )

PS. This is after memory, so it might look a bit different in the book.

[/quote]

pretty close actually as I have been going through this book again recently. It doesn’t say anything about ramping though. Also Arnold recomended like 45 second to 60 seconds rests which makes ramping even that much more difficult unless you start with the bar.[/quote]

Perhaps I am mistaken, but I seem to remember that he recommended that one where to add weight for each set. Then again I havent read it in like 3-4 years so I might be wrong.