Rate My 3 Day Split

Bigger Stronger Leaner
1

Yo!

What you think about this 3 split routine?

Workout: A
A: Front Squat 5x12-15
B: Walking lunges 4x 12-15
C: Dumbell RDL 4x12-15
D1: Lying Leg curl (Myo-reps)
D2: Leg extension (Myo-reps)
E: Calv raises dropset

Workout: B
A: Dumbell press 5x12-15
B: Incline smith press (Myo-reps)
C: Military press 4x12-15
D1: Power clean 4x12-15
D2: Dips 4x RPE 9
E: Tricepes overhead rope extension

Workout: C
A: Deadlift / Bent over row 5x10-12
B: Pull-ups 4x10-12
C: T-Bar row 4x10-12
D1: Suppinated pull-down (Myo-reps)
D2: High elbow row (Myo-reps)
E: EZ-Bicepscurl (Myo-reps)

Thanks! :slight_smile:

2

[quote]Clloyd wrote:
Yo!

What you think about this 3 split routine?

Workout: A
A: Front Squat 5x12-15
B: Walking lunges 4x 12-15
C: Dumbell RDL 4x12-15
D1: Lying Leg curl (Myo-reps)
D2: Leg extension (Myo-reps)
E: Calv raises dropset

Workout: B
A: Dumbell press 5x12-15
B: Incline smith press (Myo-reps)
C: Military press 4x12-15
D1: Power clean 4x12-15
D2: Dips 4x RPE 9
E: Tricepes overhead rope extension

Workout: C
A: Deadlift / Bent over row 5x10-12
B: Pull-ups 4x10-12
C: T-Bar row 4x10-12
D1: Suppinated pull-down (Myo-reps)
D2: High elbow row (Myo-reps)
E: EZ-Bicepscurl (Myo-reps)

Thanks! :)[/quote]

Workout A: I’d move the hamstring curls and leg extensions to the beginning of the workout. Also, y u no back squat?

Workout B: By Dumbell Press do you mean Dumbell Overhead Press? By Military Press do you mean Behind-the-neck Press? I’d remove the Behind-the-neck Presses if so. Add in rear delts. Why isn’t there a flat bench press in there (dumbells or barbell)? Power Cleans and Dips is an odd superset lol…

You’re working out each muscle group once a week for the most part with this routine, right? I never understood 3 day splits that require you to hit each muscle once a week, because I don’t think it allows you to have enough volume to really require a week’s worth of recovery…

3

Lol your program is silly. No low rep work (fuck not even any moderate rep work), and silly rep ranges for certain exercises. 12-15 TOTAL reps is a good rep range for power cleans, not per set.

I’m sure the Dumbbell press is off a flat bench? And to the anchor: Military press is just another word for overhead pressing. I normally think of military pressing as “the feet about hip width, the torso stationary, and using a wide grip along with pressing directly over head.”, or at the very least that is what it used to be.

4

[quote]DSSG wrote:
Lol your program is silly. No low rep work (fuck not even any moderate rep work), and silly rep ranges for certain exercises. 12-15 TOTAL reps is a good rep range for power cleans, not per set.

I’m sure the Dumbbell press is off a flat bench? And to the anchor: Military press is just another word for overhead pressing. I normally think of military pressing as “the feet about hip width, the torso stationary, and using a wide grip along with pressing directly over head.”, or at the very least that is what it used to be. [/quote]

Yeah the rep ranges are definitely out of wack. Some people use the word Military Press incorrectly to mean Behind the Neck presses, so I was just checking.

5

[quote]The Anchor wrote:

[quote]Clloyd wrote:
Yo!

What you think about this 3 split routine?

Workout: A
A: Front Squat 5x12-15
B: Walking lunges 4x 12-15
C: Dumbell RDL 4x12-15
D1: Lying Leg curl (Myo-reps)
D2: Leg extension (Myo-reps)
E: Calv raises dropset

Workout: B
A: Dumbell press 5x12-15
B: Incline smith press (Myo-reps)
C: Military press 4x12-15
D1: Power clean 4x12-15
D2: Dips 4x RPE 9
E: Tricepes overhead rope extension

Workout: C
A: Deadlift / Bent over row 5x10-12
B: Pull-ups 4x10-12
C: T-Bar row 4x10-12
D1: Suppinated pull-down (Myo-reps)
D2: High elbow row (Myo-reps)
E: EZ-Bicepscurl (Myo-reps)

Thanks! :)[/quote]

Workout A: I’d move the hamstring curls and leg extensions to the beginning of the workout. Also, y u no back squat?

Workout B: By Dumbell Press do you mean Dumbell Overhead Press? By Military Press do you mean Behind-the-neck Press? I’d remove the Behind-the-neck Presses if so. Add in rear delts. Why isn’t there a flat bench press in there (dumbells or barbell)? Power Cleans and Dips is an odd superset lol…

You’re working out each muscle group once a week for the most part with this routine, right? I never understood 3 day splits that require you to hit each muscle once a week, because I don’t think it allows you to have enough volume to really require a week’s worth of recovery…[/quote]

You’d move BOTH hamstring curls and leg extensions to the beginning? Why? So he can be tired and perform sub-optimally when he gets to his compounds? Great idea. Also, there’s nothing wrong with front squatting instead of back squatting. Front squats are good for developing form and have superior carryover to things like cleans.

While on the subject of cleans, OP, you have your power cleans set up in a very weird way. Generally, low rep sets are preferred for any kind of Olympic lift in order to maintain technique. I don’t like going above 3 reps/set. Also, Oly lifts should be moved up to the beginning of the workout. You want to avoid doing them when you’re already tired. I would also move power cleans to the leg day, since they make a great warm up for squatting.

I agree with the comment about varying rep ranges for different exercises.

This isn’t the worst routine I’ve seen posted on here, by far, but it does need some work.

6

[quote]Apoklyps wrote:

[quote]The Anchor wrote:

[quote]Clloyd wrote:
Yo!

What you think about this 3 split routine?

Workout: A
A: Front Squat 5x12-15
B: Walking lunges 4x 12-15
C: Dumbell RDL 4x12-15
D1: Lying Leg curl (Myo-reps)
D2: Leg extension (Myo-reps)
E: Calv raises dropset

Workout: B
A: Dumbell press 5x12-15
B: Incline smith press (Myo-reps)
C: Military press 4x12-15
D1: Power clean 4x12-15
D2: Dips 4x RPE 9
E: Tricepes overhead rope extension

Workout: C
A: Deadlift / Bent over row 5x10-12
B: Pull-ups 4x10-12
C: T-Bar row 4x10-12
D1: Suppinated pull-down (Myo-reps)
D2: High elbow row (Myo-reps)
E: EZ-Bicepscurl (Myo-reps)

Thanks! :)[/quote]

Workout A: I’d move the hamstring curls and leg extensions to the beginning of the workout. Also, y u no back squat?

Workout B: By Dumbell Press do you mean Dumbell Overhead Press? By Military Press do you mean Behind-the-neck Press? I’d remove the Behind-the-neck Presses if so. Add in rear delts. Why isn’t there a flat bench press in there (dumbells or barbell)? Power Cleans and Dips is an odd superset lol…

You’re working out each muscle group once a week for the most part with this routine, right? I never understood 3 day splits that require you to hit each muscle once a week, because I don’t think it allows you to have enough volume to really require a week’s worth of recovery…[/quote]

You’d move BOTH hamstring curls and leg extensions to the beginning? Why? So he can be tired and perform sub-optimally when he gets to his compounds? Great idea.[/quote]

Squats always feel so much better after having done hamstring curls and leg extensions first (they serve as a great warm-up, even if you are doing work sets of leg curls and extensions). If your legs are already tired and exhausted from doing leg curls and extensions, I feel really bad for you because you have some weak legs.

7

[quote]The Anchor wrote:

[quote]Apoklyps wrote:

[quote]The Anchor wrote:

[quote]Clloyd wrote:
Yo!

What you think about this 3 split routine?

Workout: A
A: Front Squat 5x12-15
B: Walking lunges 4x 12-15
C: Dumbell RDL 4x12-15
D1: Lying Leg curl (Myo-reps)
D2: Leg extension (Myo-reps)
E: Calv raises dropset

Workout: B
A: Dumbell press 5x12-15
B: Incline smith press (Myo-reps)
C: Military press 4x12-15
D1: Power clean 4x12-15
D2: Dips 4x RPE 9
E: Tricepes overhead rope extension

Workout: C
A: Deadlift / Bent over row 5x10-12
B: Pull-ups 4x10-12
C: T-Bar row 4x10-12
D1: Suppinated pull-down (Myo-reps)
D2: High elbow row (Myo-reps)
E: EZ-Bicepscurl (Myo-reps)

Thanks! :)[/quote]

Workout A: I’d move the hamstring curls and leg extensions to the beginning of the workout. Also, y u no back squat?

Workout B: By Dumbell Press do you mean Dumbell Overhead Press? By Military Press do you mean Behind-the-neck Press? I’d remove the Behind-the-neck Presses if so. Add in rear delts. Why isn’t there a flat bench press in there (dumbells or barbell)? Power Cleans and Dips is an odd superset lol…

You’re working out each muscle group once a week for the most part with this routine, right? I never understood 3 day splits that require you to hit each muscle once a week, because I don’t think it allows you to have enough volume to really require a week’s worth of recovery…[/quote]

You’d move BOTH hamstring curls and leg extensions to the beginning? Why? So he can be tired and perform sub-optimally when he gets to his compounds? Great idea.[/quote]

Squats always feel so much better after having done hamstring curls and leg extensions first (they serve as a great warm-up, even if you are doing work sets of leg curls and extensions). If your legs are already tired and exhausted from doing leg curls and extensions, I feel really bad for you because you have some weak legs.[/quote]

I agree with this. I don’t back squat but front squat in all my leg sessions and they feel much better after doing leg curls and leg extensions beforehand. I usually superset them and ramp up to a top set of 8-10 and then do a big drop set so my legs are pretty pumped up and there’s plenty of blood in my knees so they feel really good while squatting. I find that doing this makes me hit my hams and quads much more throughout the session too and takes a bit of focus of my flutes that normally get hit and grow much more easily than my thighs. It also forces me to use a bit less weight while still hitting my legs hard and being able to progress in weight.

Apologies for the block of text and any spelling/punctuation mistakes I’m posting this on my iPhone.

8

[quote]The Anchor wrote:

[quote]Apoklyps wrote:

[quote]The Anchor wrote:

[quote]Clloyd wrote:
Yo!

What you think about this 3 split routine?

Workout: A
A: Front Squat 5x12-15
B: Walking lunges 4x 12-15
C: Dumbell RDL 4x12-15
D1: Lying Leg curl (Myo-reps)
D2: Leg extension (Myo-reps)
E: Calv raises dropset

Workout: B
A: Dumbell press 5x12-15
B: Incline smith press (Myo-reps)
C: Military press 4x12-15
D1: Power clean 4x12-15
D2: Dips 4x RPE 9
E: Tricepes overhead rope extension

Workout: C
A: Deadlift / Bent over row 5x10-12
B: Pull-ups 4x10-12
C: T-Bar row 4x10-12
D1: Suppinated pull-down (Myo-reps)
D2: High elbow row (Myo-reps)
E: EZ-Bicepscurl (Myo-reps)

Thanks! :)[/quote]

Workout A: I’d move the hamstring curls and leg extensions to the beginning of the workout. Also, y u no back squat?

Workout B: By Dumbell Press do you mean Dumbell Overhead Press? By Military Press do you mean Behind-the-neck Press? I’d remove the Behind-the-neck Presses if so. Add in rear delts. Why isn’t there a flat bench press in there (dumbells or barbell)? Power Cleans and Dips is an odd superset lol…

You’re working out each muscle group once a week for the most part with this routine, right? I never understood 3 day splits that require you to hit each muscle once a week, because I don’t think it allows you to have enough volume to really require a week’s worth of recovery…[/quote]

You’d move BOTH hamstring curls and leg extensions to the beginning? Why? So he can be tired and perform sub-optimally when he gets to his compounds? Great idea.[/quote]

Squats always feel so much better after having done hamstring curls and leg extensions first (they serve as a great warm-up, even if you are doing work sets of leg curls and extensions). If your legs are already tired and exhausted from doing leg curls and extensions, I feel really bad for you because you have some weak legs.[/quote]

Perhaps this is more of a matter of different training philosophies. I train for powerbuilding but with a greater emphasis on powerlifting, so this type of setup doesn’t strike me as productive for heavy squatting. I much prefer warming up with dynamic stretching, power cleans, and light squats. If I were to add leg isolation movements (I haven’t done leg extensions in a while and much prefer GHRs to leg curl) , they would be at the end of my workout. But whatever works for you I guess.

If you’re going to call someone else out for being weak, though, generally there’s a certain matter of etiquette here called putting your own pics up first.

EDIT: Just noticed you’re 15. Never mind, it’s all good then.

9

[quote]Apoklyps wrote:

[quote]The Anchor wrote:

[quote]Clloyd wrote:
Yo!

What you think about this 3 split routine?

Workout: A
A: Front Squat 5x12-15
B: Walking lunges 4x 12-15
C: Dumbell RDL 4x12-15
D1: Lying Leg curl (Myo-reps)
D2: Leg extension (Myo-reps)
E: Calv raises dropset

Workout: B
A: Dumbell press 5x12-15
B: Incline smith press (Myo-reps)
C: Military press 4x12-15
D1: Power clean 4x12-15
D2: Dips 4x RPE 9
E: Tricepes overhead rope extension

Workout: C
A: Deadlift / Bent over row 5x10-12
B: Pull-ups 4x10-12
C: T-Bar row 4x10-12
D1: Suppinated pull-down (Myo-reps)
D2: High elbow row (Myo-reps)
E: EZ-Bicepscurl (Myo-reps)

Thanks! :)[/quote]

Workout A: I’d move the hamstring curls and leg extensions to the beginning of the workout. Also, y u no back squat?

Workout B: By Dumbell Press do you mean Dumbell Overhead Press? By Military Press do you mean Behind-the-neck Press? I’d remove the Behind-the-neck Presses if so. Add in rear delts. Why isn’t there a flat bench press in there (dumbells or barbell)? Power Cleans and Dips is an odd superset lol…

You’re working out each muscle group once a week for the most part with this routine, right? I never understood 3 day splits that require you to hit each muscle once a week, because I don’t think it allows you to have enough volume to really require a week’s worth of recovery…[/quote]

You’d move BOTH hamstring curls and leg extensions to the beginning? Why? So he can be tired and perform sub-optimally when he gets to his compounds? Great idea. Also, there’s nothing wrong with front squatting instead of back squatting. Front squats are good for developing form and have superior carryover to things like cleans.

While on the subject of cleans, OP, you have your power cleans set up in a very weird way. Generally, low rep sets are preferred for any kind of Olympic lift in order to maintain technique. I don’t like going above 3 reps/set. Also, Oly lifts should be moved up to the beginning of the workout. You want to avoid doing them when you’re already tired. I would also move power cleans to the leg day, since they make a great warm up for squatting.

I agree with the comment about varying rep ranges for different exercises.

This isn’t the worst routine I’ve seen posted on here, by far, but it does need some work.[/quote]

I do both of those exercises at the start of every squat day at very high rep to get the muscle tight and full before going in to squats. Sucks and makes it harder, but damn does it work.

10

If you only have time to workout 3 times a week I would suggest doing a full body routine and focus on your big compound movements. It looks like you have 3 movements per body part so I would re-organize your routine into 3 full body workouts and put everything you have into that day. From what I have researched the old school guys like Steve Reeves did 3 full body workouts and he had an awesome physique.

Never do you want to take an explosive movement like a Power Clean or Snatch for 4x12-15 unless you are using a VERY light weight and just doing some conditioning. If you are using the Power Clean for strength put it at the start of your routine and do 5x3. If you want high volume in the movement, use 8x3 and use as much weight as possible with good form.

Also I don’t know your goals. I did 3 full body workouts for high reps and was able to lose a lot of weight. I dropped about 75lbs with a full body routine adding cardio on my off days. If you are looking for a good strength program look into Stronglifts 5x5 or Starting Strength. Those are very good programs for working out 3 days a week.

11

I think the most important factor in this is, what is the goal? Hypertrophy? I think you would get more goal specific suggestions if we actually knew the goal.