An important condition for training in bodybuilding is the distribution of the training load in accordance with the level of training and goals of the person.
Today we will talk about such an indicator of intensity as the frequency of pumping each muscle group in a weekly cycle.
In other words, about split training. Namely, what is a three-day split?
What is a split?
A split is a training program in which each body part has a separate day of the week.
As a rule, 1-3 muscle groups are targeted at a time. It all depends on the number of days in a particular scheme.
A person has about 620 muscles, which, for convenience, are combined into 8 muscle groups. Among them are larger ones, such as legs, back, and chest, as well as small ones, such as shoulders, biceps, triceps, abs, and neck.
Beginners at the first stages train the whole body in one session, and after 4-6 weeks the turn of the first split comes – a two-day one. Here, muscle work is divided into two days.
After a couple of months of training, the level of training rises, which means that it’s time to move on to a three-day muscle separation.
It is believed that the 3-day training program is the most suitable for amateur bodybuilding. The standard is to train one large muscle group and 1-2 small groups in one day.
There are a lot of options for combining muscles in one session. This parameter depends on the goals set, the level of training, and the individual characteristics of the organism.
Example of a three-day split for mass
The three-day training program fits perfectly into the muscle mass work regimen.
For people who are not professional bodybuilders, it is problematic to use the more advanced four, five, or six-day splits. This requires much more time and physical costs.
Only athletes will make such “sacrifices”. Well, amateurs choose the “golden” split – workouts three times a week.
Below are examples of training programs for each level of athlete.
1. For beginners
The three-day split for beginners has the following features:
- Most exercises are performed on machines or cables.
This helps to reduce the risk of injury, as well as better feel the technique of movement and muscle work.
- Light and medium weights are used, in a high-rep range
Again, to work out the correct technique, which is first of all at the initial stage.
- The emphasis is on the development of the back and the abs (they are trained in every session)
These exercises are used actively for the formation of the muscular corset of the spine.
Now let’s move on to the program.
Day 1 – chest, triceps:
1. Bench press
2 sets of 10 – 12 reps
2. Incline bench press on the Smith Machine
2 sets of 10 – 12 reps
3. Butterfly machine
2 sets of 12 – 15 reps
4. French press
2 sets of 10 – 12 reps
5. Cable tricep extensions
2 sets of 12 – 15 reps
6. Hyperextension
2 sets of 10 – 20 reps
7. Incline crunches
2 sets of 15 – 30 reps
Day 2 – back, biceps:
1. Pull-ups
2 sets of 8 – 10 reps
2. Lat pulldown
2 sets of 10 – 12 reps
3. Cable rows
2 sets of 12 – 15 reps
4. Biceps curls
2 sets of 10 – 12 reps
5. Scott Bench biceps curl with one arm
2 sets of 12 – 15 reps
6. Boat exercise
2 sets of 10 – 20 reps
7. Knee crunches
2 sets of 15 – 30 reps
Day 3 – legs, shoulders:
1. Leg press machine
2 sets of 15 – 20 reps
2. Leg extension machine
2 sets of 15 – 20 reps
3. Leg curl machine
2 sets of 15 – 20 reps
4. Seated dumbbell press
2 sets of 10 – 12 reps
5. Dumbbell lateral raises
2 sets of 12 – 15 reps
6. Hyperextension
2 sets of 10 – 20 reps
7. Twist crunch
2 sets of 15 – 30 reps
For the intermediate level
The intermediate level has a classic three-day split for mass.
Basically, basic exercises with free weights (barbell, dumbbells, own body weight) are used.
It is these movements and the force orientation of the load that stimulate the growth of muscle mass as much as possible.
Day 1 – Chest, biceps, triceps:
1. Bench press
3 sets of 8 reps
2. Dips
2 – 3 sets of 10 reps
3. Dumbbell fly
3 sets of 12 – 15 reps
4. Barbell biceps curl
3 sets of 8 – 10 reps
5. Hammer curls
2 sets of 12 – 15 reps
6. Close grip bench press
3 sets of 8 – 10 reps
7. French seated dumbbell press
2 sets of 12 – 15 reps
Day 2 – back, shoulders:
1. Pull-ups
3 sets of 8 – 10 reps
2. Bent over row
3 sets of 8 – 10 reps
3. Dumbbell row
2 sets of 12 – 15 reps
4. Hyperextension
2 sets of 10 – 20 reps
5. Military press
3 sets of 8 – 10 reps
6. Upright barbell rows
2 sets of 12 – 15 reps
7. Leg raises
2 – 3 sets of 15 – 30 reps
Day 3 – legs:
1. Squats
3 sets of 8 – 10 reps
2. Barbell lunges
2 – 3 sets of 10 – 12 reps
3. “Good morning” exercise
2 – 3 sets of 10 – 12 reps
4. Leg curl machine
3 sets of 12 – 15 reps
5. Smith machine calf raises
3 sets of 20 – 30 reps
6. Twist crunches
2 – 3 sets of 20 – 30 reps
For advanced athletes
This three-day training program for experienced athletes is not a dogma, but only an example of how you can organize the load.
As a rule, advanced gym visitors know their bodies well, which allows them to independently compose three-day splits, taking into account individual characteristics.
Day 1 – legs:
1. Squats
3 sets of 6 – 8 reps
2. Front squats
3 sets of 8 – 10 reps
3. Romanian deadlift
3 sets of 8 – 10 reps
4. Leg curl machine
2 – 3 sets of 10 – 15 reps
5. Lunges with a barbell
2 sets of 30 – 40 reps
6. Calf raises machine
3 sets of 20 – 30 reps
7. Hanging leg raises
2 – 3 sets of 15 – 30 reps
Day 2 – chest, shoulders, triceps:
1. Incline bench press
3 sets of 6 – 8 reps
2. Incline dumbbell press
2 – 3 sets of 8 – 10 reps
3. Skull crushers
3 sets of 12 – 15 reps
4. Alternate dumbbell shoulder press
2 – 3 sets of 8 – 10 reps
5. Dumbbell lateral raise
2 – 3 sets of 12 – 15 reps
6. Incline dumbbell rows
3 sets of 12 – 15 reps
7. Triceps push down on the cable machine
3 sets of 12 – 15 reps
Day 3 – back, biceps:
1. Deadlift
3 sets of 6 – 8 reps
2. Pull-ups
3 sets of 8 – 10 reps
3. Bent over barbell row with a reverse grip
3 sets of 6 – 8 reps
4. EZ Bar curls on the Scott bench
3 sets of 8 – 10 reps
5. Hammer curls on the cable machine
2 – 3 sets of 12 – 15 reps
6. Hyperextension
2 sets of 10 – 15 reps
7. Twist crunches
2 – 3 sets of 20 – 30 reps
The three-day split is another type of training load distribution for ordinary gym visitors.
Of course, it is not without flaws, which is why competitive bodybuilders choose four, five, and six-day programs. But for gym lovers, training sessions three times a week will be a suitable option.
Be sure to experiment with programs and loads to get the result that suits you. Good luck!