T Nation

3-Day Westside Split

Hey all, I am an elementary teacher and football coach and I realy have a difficult time fitting in 4 workouts a week with my busy schedule. Not to long ago I was doing the 4 day a week plan and I really hurt my rotator cuff. I am have rehabilitated and am in good shape but my weights are down and I need to get back in the gym. Just wondering what people think about a 3-day Monday, Wednesday, Friday westside program like this:

Day 1
ME Bench
Triceps
Lats
Delts
Pecs
Arm work (triceps or biceps)

Day 2
RE Squat
Hamstrings/single leg
core work
upper back
arm work (triceps or biceps)
Grip
prehabilitation
stretches

Day 3
DE Bench
Triceps
Lats
Delts
Pecs
Arm work (triceps or biceps)

Day 4
ME Squat
Hamstrings/single leg
core work
upper back
arm work (triceps or biceps)
Grip
prehabilitation
stretches

Day 5
RE Bench
Triceps
Lats
Delts
Pecs
Arm work(triceps or biceps)

Day 6
DE Squat
Hamstrings/single leg
core work
upper back
Grip
arm work (triceps or biceps)
prehabilitation
stretches

My supplemental and auxilery excercise total sets per week would be 6 sets for small muscles and 8 sets for large muscles. Reps would vary from 8-12 to 3-6 (light and heavy days). Comments are appreciated, will try to post about weights and progress.

Looks alright to me. Might be a little much at first if you have been out of the gym.

Take a look at this:

http://www.elitefts.com/documents/Triumvirate.htm

Hope the link works… If not got to elitefts.com and search the articles for triumvirate. Three days a week with 3 lifts a day.

This template works! It’s very basic with heavy lifting and you can always add in more accessory work (tris, bis, lats, etc) over time. I use a variation of it where on:
Day 1 (Mon) : ME shoulder press variant
Day 2 (Weds): ME Squat Variant
Day 3 (Fri) : RE or DE shoulder press variant
Day 4 (Mon) : ME DL variant
Day 5 (Weds): Me shoulder press variant…
Day 6 (Fri) : Etc…

Of course I have supplemental and accessory work in there but each person has their own ideas of what to do.

I don’t like DE work much for legs. It doesn’t seem to do much for me. I also have not been doing much bench work because in December I sustained a high grade pec strain. I throw in some DB presses now and then and have been experimenting with dips. My tris seem to get more work from the overhead pressing than I ever did doing bench. I’m one of those chest benchers and have had several strains (to the point of bruising) over time to show for it.

Happy Lifting!
Blake

Westside for Skinny Bastards is a 3 day program.

http://www.elitefts.com/ws4sb/default.asp

Check it out.