This routine might be for you if you practice other physical activities for recreation or competitively. Here you train each muscle group only once a week, thus giving it enough time to recover until the next time you do the same muscle group.
Intermediate Three-day Split Routine I might also be for you if you are on a restricted calorie diet, since on such a diet your body will take longer to recover.
How often you should do it: 3 times per week: Mo-Wed-Fri or Tue-Thu-Sat
Duration of a session: 45 – 60 min
What weights to use: Last rep should feel difficult. You can go to complete failure in one set of every exercise. If it gets too easy increase the weights.
Three-day split:
- Back, Shoulders, Abs
- Chest, Quads, Hamstrings
- Biceps, Triceps, 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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OFF
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OFF
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OFF
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