3-Way Split Workout

Fitness & Exercise

Bodybuilding

Weight Lifting

Weight Lifting Programs

Sport Training

Newsletter Subscription

Home :: Weight Lifting :: Weight Lifting Programs :: 3 Way Split Workout

3-Way Split Workout

Aim of 3 Way Split Workout

This program is designed to increase muscle size and strength and should be followed for a minimum of six months before incorporating 3 way split workout (advanced). It involves a greater exercise volume than the foundation program (see here), as the objective is to work the muscles to exhaustion (or failure) in order to stimulate as many muscle fibres as possible and bring about muscle growth.

Progression during 3 Way Split Workout

The number of sets per exercise and muscle group is increased and heavier weights and lower repetitions are used. It is important that you reach failure on each set in order to reach overload. It is only when your muscles have achieved overload that the various bio­chemical changes will take place that result in muscle fibre growth. If you do not train to failure or overload, you will experience slower gains. The pyramid-training method is used in this program, so the weight increases and the repetitions decrease progressively with each set (click for information on pyramid training). You divide your body into three parts, performing two upper-body workouts (one for chest and back and one for shoulders and arms) and one lower-body workout.

3 Way Split Workout

Perform the three workouts in rotation but not necessarily on consecutive days. Train 3-5 times a week, allowing at least two rest days per week. The important rule is to perform the three split workouts in the same order so that each muscle group is worked once every 5-7 days. For example, your workout diary might look like this:

Monday: Workout 1 (chest and back).
Tuesday: Workout 2 (shoulders and arms).
Wednesday: Rest.
Thursday: Workout 3 (legs and abdominals).
Friday: Rest.
Saturday: Workout 1 (chest and back) Sunday Rest.
Monday: Workout 2 (shoulders and arms) .

The above workouts are given below.

The last repetition of each set should feel extremely hard, and you should be unable to complete another one in proper form. Maintain strict form for each repetition, using the complete range of movement. Rest for approximately 60-90 seconds between sets and 1-2 minutes between exercises.

Months 1-6: 3-Way Split Workout

Frequency: 3-5/week (rotate workouts).
Leave a minimum of two rest days per week.

Workout Time: Approx. 45 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: Allow approx. 60-90 s between all sets, except squats, dead lifts and leg presses, which require 2-3 min rest, and 1-2 min between exercises.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

3-Way Split Workout 1: Upper Body (chest and back)

Note : Only more advanced weight trainers, with at least one year's training experience, may choose two exercises.

3-Way Split Workout 2: Upper Body (shoulders, biceps and triceps)

Note : Only more advanced weight trainers, with at least one year's training experience, may choose two exercises.

3-Way Split Workout 3: Lower Body

Note: Only more advanced weight trainers, with at least one year's training experience, may choose two exercises.

Back to Weight Lifting Programs

Related Articles

Split Workout - Perform this split workout designed to increase your overall strength, symmetry, and muscular endurance.

3-Way Split Workout (advanced) - If you are a advanced trainer you could go for this workout, but this workout should be performed atleast 6 months after performing above workouts. This program is designed to increase your muscle growth and to avoid training plateaux.

2-Way Split Workout (advanced) with supersets - Month 6 onwards you can also go for this workout. This workout emphasise on superset training.

2-Way Split Workout (advanced) with pre-exhaustion training - Month 6 onwards you may go for this workout also which emphasises on pre-exhaustion training. This program works by dividing your whole body into 2 parts and then working on them seperately.

Nutrition programs exclusively for body builders.
As you are beginner you must know what what nutrition you need for getting the best results. There are some nutritional tips also there exclusively for you.

Warm Up - You should do a proper warm before starting an weight lifting program. Don't forget to see these warm up tips.

Beginning Weight Lifting - This is for the people who are beginners to weight lifting. It consists of reasons to weight lifting, myths of weight lifting, selecting appropriate gym.