Advanced 3-day Split, 5 days Cycle

If you choose to use this advanced training routine you will be training one muscle group every 5 days. You will be doing only three workouts for these 5 days. Each week you will have either 4 or 5 training days. You will be recovering faster since you will be having two days off every five days.

The Advanced 3-day Split, 5 days Cycle is good for you if you can’t devote 6 days a week to the gym but still want some serious results.

How often you should do it:Start with day #1 and #2 and then take a day off, proceed with #3 and again 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:

1. Chest, Quads, Abs
2. Back, Shoulders, Hamstrings
3. Biceps, Triceps, Calves, Abs

Example:

 and

Feel free to move muscle groups around if you need to further adjust the routine, so that it corresponds better to your personal needs.