T Nation

Looking for a Good 3-Day Split


#1

Hey everybody.
It's time for me to change up my routine, i'we been doing a slightly modified version of Stronglifts for the past 8 months.

Stats:
23 years old , currently only 158 lbs, i can squat 220 lbs, deadlift 300 lbs.

Unfortunately , my routine is obsolete now: 3 days/week , 2 types of workouts A and B. First week ABA, second week BAB. The weights are becoming too challenging for my BW, injuries starting to occur, my CNS gives me a lot of trouble. I manage to do the first 2 workouts of the week, but by the third workout i can barely drag myself to the gym.

I'm planning a bulk until the next spring, and i'm looking to find the best 3 days split for my goals. I reckon one day would be LEGS day, i only need squats+calf work in it.
If you could give me a few pointers (links,articles,etc)i will appreciate it, as i have no clue about what's the current trend regarding splits.
Thanks a lot.


#2

I'm thinking a basic push/pull/legs would be ok?

Pull


Deadlifts
Pullups
Cable Seated Row
Curls

Push


Bench Press
DB shoulder press
Close grip Bench press
Triceps Pushdown

Legs


Squats
Calf Raise
Ab Work

I have no ideea about rep scheme though. Any other exercises i should add along the main ones? Unfortunately i can't do dips due to shoulder issues ....


#3

I've been doing a 3 way bodypart split 2x a week and really like it. I've been doing chest/tri's, shoulders/legs, and then back/biceps.


#4

This looks great. Simple and you got good exercise selection.

Deadlifts 5 x 5 or 4 x 8
Pullups 3 x 12 or 4 x 8
Cable Seated Row 3 x 15/3 x 25
Curls 3 x 10

Bench Press 5 x 5/4 x 12/4 x 8
DB shoulder press 3 x 6/4 x 8
Close grip Bench press 3 x 12
Triceps Pushdown 3 x 15

Squats 10 x 10
Calf Raise you should check out thibs article on calf training
Ab Work


#5

This is why you shouldn't be giving advice dipshit. He said he has problems with recovery, and your telling him to do a 100 fucking reps of squats in a day?

You need to STFU already.


#6

What?! He's 5'7'' and 155@12% bf. This kid knows what he's talking about....

You countingballs need to STFU!


#7

My bad, I'm gonna go do 7,000 squats so I can drop down to a ripped 150.


#8

http://tnation.tmuscle.com/free_online_article//how_to_design_a_damn_good_program_part_1

http://tnation.tmuscle.com/free_online_article//how_to_design_a_damn_good_program_part_2


#9

On another note, when I first met our slow friend above he was 5'9" at his whooping 155lbs. So I guess he shrunk, or he stopped measuring himself in his mom's high-heels.


#10

LOL! I <3 countingbeans. I once counted to fourthteen.


#11

read this
http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding/cephalic_carnage_how_do_you_train
page 10 there is a 3-way also the tons of great info in the whole thread definitely worth reading


#12

Madcow's 5x5 Program.


#13

Waterbury method 4 sure, I just love Waterbury's programs, exceptionally this one.