Looking for a 3 Day Split for the Working Gym Bro

Hi all, I have been lifting for 3 years now, with the intention of increasing my lifts and I really enjoy this sport! I know I am not very strong, but I do try to push myself hard everytime I am in the gym. Please do continue to read to the end of this post and give me some advice!

Here is my background info
23, Male, Asian, 175cm (5ft 8in), 77kg (169lb)

Current 1RM:
Low bar Squat: 175kg (385lb)
Bench Press (paused on chest for 1s): 110kg (242lb)
Conventional Deadlift: 180kg (396lb)
Strict Overhead Press: 70kg (154lb)

For the last few months, the program that I have been doing is a four day split as follows: (A typical week goes: Day 1, Day 2, rest, Day 3, rest, Day Four, rest)

Day One
Squat: 1 set x 3 reps
2 sets x 2 reps
3 sets x 1 rep (I follow the weights progression in this excel template for T1 movement (http://forum.bodybuilding.com/attachment.php?attachmentid=6539541&d=1389479557)
Front Squats: Work up to a heavy triple @ RPE 9.5
Dumbbell Rows: 3 sets x 8 reps
Ab work depending on energy levels

Day Two
Bench Press: 90kg (198lb) x 5 sets x 5 reps
Closed Grip Bench Press: 4 sets x 5 reps
Cable Crossovers: 4 sets x 15 reps
Skull crushers: 4 sets x 8 reps
Rope Pushdowns: 3 sets x 10 reps
Face Pulls: 4 sets x 20 reps

Day Three:
Deadlift: 1 set x 3 reps
2 sets x 2 reps
3 sets x 1 rep (I follow the weights progession in this excel template for T1 movement (http://forum.bodybuilding.com/attachment.php?attachmentid=6539541&d=1389479557)
Squat: 142.5kg (315lb) x 4 sets x 5 reps (I add a kilo plate each side every 8 weeks)
Dumbbell Rows: 3 sets x 8 reps
Ab work depending on energy levels

Day Four
Bench Press: 100kg (220lb) x 5 sets x 2 reps
80kg (176lb) x 2 sets x 8 reps
Weighted Dips: 4 sets x 5 reps
Weighted Pull ups: 4 sets x 3 reps
Pull ups: AMRAP x 1 set
Face Pulls: 4 sets x 20 reps

I like this split and I have been making progress in terms of week to week bar speed and bar weight. However, I will be starting a 9-5 job very soon and I will not be able to have the luxury of time and energy to workout. I estimate that I can only have two days to workout in the night after work, and another day to train fresh on the weekend.

As such, I would like some help and advice on a suitable 3 day split with the goal of increasing my squat, deadlift and bench press.

Thank you so much for reading!

Why can’t you train in the am like get up at 5 etc or train after work? Looks like plenty of time to me…

As for the energy thing thats stupid. With food and time your body will adjust.

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Supposedly you squat more than double your bodyweight and you want an anonymous person to give you a workout program without an in person diagnostic or assessment?

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Go to bed before 2200, get up at 0400, train 0500 to 0700. Problem solved

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I’m interested on the depth of his squat

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So the term gym bro isn’t a derogatory term anymore ?

If it’s working, keep doing it. If your time is limited during this Lifestyle change, you don’t want to be messing around trying to figure out a new scheme in the gym, too.

Instead of going to the gym 4 times per week, just do 3 sessions per week. Run the same plan, except your “week” is like 8 days.

Do that for 6 weeks while you adjust to the new job. Keep progressing weight and bar speed. See how you feel. Are you recovering, are you gaining? After that, you can make adjustments to your routine if you need to.


@FlatsFarmer have you real advice, but most of us probably won’t. This is a little whiny. You only have the one job, no family, no school, and it looks like it’s only 40 hours a week. Maybe I’m cranky today, but suck it up man. Expect something from yourself.


Agree he sounds lazy !I’m going on 20 years in a foundry environment and raised 2 son’s and im amused he’s freaking out over having to balance a job and the gym . Pretty sure a large amount on here do it daily .

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Can you train on Sunday? If so keep the same split run it WED, THUR, SAT, SUN.

I love how 4 of the grumpiest dudes around came out for this question!

Go to bed earlier! Squat Deeper!


For the record i am a ray of freaking sunshine :grin:

@FlatsFarmer Im not trying to be a dick… But having a hard time mustering sympathy for a 23 year old regarding working 40 hours a week and than lifting. My oldest son worked 40 hour weeks going into the summer of his Sr year of High School at 17 years old than turn around and did lifting on top of practice for Football. Not to mentioned he worked this summer as a CNA and lifted after his job , mind you at even at a younger age than the OP…


Hmm. OP and I are the same age.

So I’m gonna chime in and agree on him just not wanting to do anything. I think it’s more of a life adjustment. At first it seems like a lot to us youngsters.

I think he’ll get the groove in. I don’t have kids yet, but I’m married, and a full time student with ~35 hours of work a week. And train somewhere close to 5ish times a week, and STILL find time to be lazy lol. Sleep schedule is all types of messed up too lol


Last fall my girlfriend was busy with work and school so she decided to just lift 3 days a week. We go to the gym together, so I just went 3 times too. It was nice. I was well recovered and had great workouts. At the time I was using the ultra hard core Westside Method, so you know I’m tough. Also, it was really easy to auto regulate and just work harder/faster to make up for the “missing” day with more intensity.