T Nation

Lift Specific Split 3x Per Week?

Coach, how could you layout the Lift Specific Split for just 3 training days per week?

If I were to do:
Day One: Squat
Day Two: Horizontal Press
Day Three: Deadlift

Could I stick some vertical pressing in as isolation work on the deadlift day?

I’m also in the same situation. Can train in the gym only three times per week. My idea is like this:

Mon:
Vertical press mainlift
Vertical secondary
Row
Isolation for quads
Isolation for press

Wed:
SGHP
Squad
Face pull
Isolation for quads and hamstrings

Fri:
Horizontal main lift
Horizontal secondary lift
Pull ups
Isolation for delts
Isolation for lower back

Sat:
Mobility
Sprinr 8

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I was thinking:

Monday
Horizontal press
Assistance
Horizontal pull
Iso work

Wednesday
Squat
Squat assistance
Vertical pull
Iso work

Friday
Vertical press
Vertical press assistance
Rack deadlift for my pull
Hamstring iso work

Interested in what Coach thinks of your example and mine.

Considering it’s an upper-lower split you can just keep going through all four workouts consecutively in the same way if you continued every other day instead of three days. You’ll just have one more off day per week.

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Personally I don’t like to rottate. I need a plan on this day do this etc

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That’s what I would personally do.

But if you don’t like to rotate I actually like this one which was posted:

Monday
Horizontal press
Assistance
Horizontal pull
Iso work

Wednesday
Squat
Squat assistance
Vertical pull
Iso work

Friday
Vertical press
Vertical press assistance
Rack deadlift for my pull
Hamstring iso work

1 Like