With this advanced 3-day split you will be training either 5 or 6 days a week. The cycle will be 4 days (you will be completing each body part once every 4 days).
The Advanced 3-day Split, 4 days Cycle is for you if you know you recover fast; are not engaged very actively with other types of physical activities; like working out almost every day.
How often you should do it: Start with day #1 to #3 and then take a day off. Repeat.
Duration of a session: 45 – 60 min
What weights to use: At your last rep you should feel like you can’t do another one even if they paid you by the rep.
You can include some advanced techniques like partial reps, negatives, drop-sets and so on. But keep in mind that using these will dramatically increase your recovery time. The risk of injuries is greater, too. The rule is: don’t use advanced techniques in each set.
Three-day split:
- Chest, Quads, Abs
- Back, Triceps, Hamstrings
- Shoulders, Biceps, Calves, Abs
Example:
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
|
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OFF
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and
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Mon
|
Tue
|
Wed
|
Thu
|
Fri
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Sat
|
Sun
|
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OFF
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OFF
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Feel free to move muscle groups around if you need to further adjust the routine, so that it corresponds better to your personal needs.