T Nation

Looking for a Good 3-Day Split


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.

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Unfortunately , my routine is obsolete now: 3 days/week , 2 types of workouts A and B. First week ABA, second week BAB.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.


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


Cable Seated Row


Bench Press
DB shoulder press
Close grip Bench press
Triceps Pushdown


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 ....


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.


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


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.


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

You countingballs need to STFU!


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





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.


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


read this
page 10 there is a 3-way also the tons of great info in the whole thread definitely worth reading


Madcow's 5x5 Program.


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