3 Day Split (Beginner/Intermediate/Advanced)

[Kelei]

The original version of the routine can be found here: http://forum.bodybuilding.com/showth...hp?t=146471313

I've made several changes, the most significant of which happens to be the abandonment of strict rest-pause, although I still believe in training to/near failure. If you're unable to perform particular exercises due to equipment/injury issues you'll need to incorporate similar alternative exercises, the exercises I've listed are in accordance with my personal preferences. The advanced version is my personal routine in case any of you are wondering.

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Beginner D1:

Bench press
Tricep pressdowns
Cable side lateral raises

Beginner D2:

Chin-ups
Chest-supported rows
Lying cable curls

Beginner D3:

Front squats
Romanian deadlifts
Standing calf raises

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Intermediate D1:

Dips
Incline bench press
Tricep pressdowns
Cable side lateral raises

Intermediate D2:

Chin-ups
Pull-ups
Chest-supported rows
Lying cable curls

Intermediate D3:

Front squats
Romanian deadlifts
Leg extensions
Leg curls
Standing calf raises

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Advanced D1:

Dips
Incline bench press
Flat dumbbell flyes
Tricep pressdowns
Cable side lateral raises

Advanced D2:

Chin-ups
Pull-ups
Chest-supported rows
Prone Y raises
Lying cable curls

Advanced D3:

Front squats
Romanian deadlifts
Hack squats
Hyperextensions
Leg extensions
Leg curls
Standing calf raises
Seated calf raises

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Pick a 10RM and perform 3-5 sets to failure (as many full reps as possible), rest 90 seconds between sets, add more weight once you can complete 12 reps in your first set. For calves pick a 15RM and add more weight once you can complete 20 reps in your first set.

You should cycle through D1, D2 and D3 no matter what day of the week it is, if you performed D2 the last time you were in the gym you should perform D3 the next time you're in the gym etc. Rest days are taken whenever they're needed, you can also take days off for special occasions etc, this should be flexible enough for most people.

I expect beginners to have spent at least a few weeks learning proper/safe form before starting this routine properly, it's not safe to jump straight into training to/near failure.

I recommend a 3/1 week loading/deloading schedule, during a deload you should perform only your first set of each exercise.

[CSP95]

Awesome, thanks

If I'm in the middle of the old program, should I wait to deload then start this program?

Looks great.

Also, still a 3/1 deload schedule?

Appreciate it

[octaviansan]

So... this is a PPL. Looks good.

Why no more rest-pause ?

[MichielN]

In.

[davo26]

also interested in the reasons for stopping rest/pause.

do you believe this routine is better than the full body A/B or just different?

[ThatOneLurker]

Why have you become more lenient in your view towards strict rest pause sets?

[Jonesman59]

In on first page. Thanks Kelei!

[reinvdw]

Thanks Kelei.

In terms of pure results, what is best?
Revision 1 or this one?

[ThatOneLurker]

Revision 1 will provide faster results because the frequency is higher if run 6x a week.

[Jonesman59]

Lying cable curls? Do you do this where you would normally do a seated row?

[reinvdw]

Revision 1 will provide faster results because the frequency is higher if run 6x a week.

And this is only because of learning the movements?

[captainquarters]

this looks interesting. been a fan of kelei's programs.

[coltivatore]

In.

[klaximilian]

Sticking with A/B for now, but this setup is intriguing for when I can dedicate more than 4 days to the gym. Good stuff Kelei!

[klaximilian]

Advanced D3 looks like straight torture. Ahhhhhh, how do you do that Kelei??

[Corpsez]

Good stuff, thanks for releasing it before sunday!

[64509chvl]

Good deal! Thanks for putting the time in!

[ThatOneLurker]

And this is only because of learning the movements?

Increased frequency will allow you to put weight on the bar faster due to the SAID principle.

Advanced D3 looks like straight torture. Ahhhhhh, how do you do that Kelei??

I remember him saying legs were his favorite bodyparts to work out.

[Alyion]

Thanks for posting this Kelei, was looking forward to a new routine by you.

I suppose the obvious question - why the pretty big drop in volume? The previous routine asked for 40 intense reps, whereas this is only around 10 (barring the first set).

Do you still stand by your opinion on frequency? I only ask because the first routine (beginner) looks like it would make a good daily fullbody routine going off the previous routines.

[1fatoldman]

Thanks Kelei
As always, the information is appreciated.

[coltivatore]

Should the prone Y raises be done on a flat bench/floor or an incline bench?

[davo26]

Should the prone Y raises be done on a flat bench/floor or an incline bench?

kelei once recommended these to me, so ive dug it out from my log.

Prone trap raises on a low incline are a suitable alternative although I recommend using an overhand grip (thumb and pinky same heght) rather than the usual thumbs up (ends of dumbbell pointing at ceiling and floor) grip.
he also said to be in same position as reverse dumbell fly, but go to 10 and 2 rather than 9 and 3.

hope that helps.

[Webtec]

To add to the few questions, this routine hit muscles once a week, is that enough as opposed to twice/three times?

[64509chvl]

To add to the few questions, this routine hit muscles once a week, is that enough as opposed to twice/three times?

Once a week? I believe it's intended 6 days a week or what ever you can get in, but preferably 6. Obviously less days...less progress !

[swedalex]

Setting up dips in my home gym is a pain in the a**. Would perhaps flat dumbbell bench be a suitable substitution?

EDIT: Giving this a go! Will report later on progress

[BoilerUpIndy]

I personally prefer the original P/P/L rest-pause routine, but I'll keep an eye on this thread to see how others are doing with it. I guess I've just gotten so accustomed to the concept of the rest-pause "money reps" and find it hard at the moment to go back to straight sets. Monday is the first week back from my deload, but I may consider this routine after the next deload once I see how people fare with this.

[coltivatore]

kelei once recommended these to me, so ive dug it out from my log.

Prone trap raises on a low incline are a suitable alternative although I recommend using an overhand grip (thumb and pinky same heght) rather than the usual thumbs up (ends of dumbbell pointing at ceiling and floor) grip.
he also said to be in same position as reverse dumbell fly, but go to 10 and 2 rather than 9 and 3.

hope that helps.

Thanks!

[nbachaser]

Thanks for this routine Kelei.

I'm going to stick with this program as a beginner. I'll be on calorie deficit. Is there any suggs for cutting with this routine?

[Wakafc86]

I Tried the advanced routine (chest) two days ago.
I went the 100 rep total volume route. Felt pretty amazing, and sore right about now.

Do you suggest sticking with the high volume if I can maintain it? Or reducing significantly and increasing the weight as per this program?

Cheers for the program mate.

[Joshyb90]

In on this! Love when kelei makes a new revision. Will be doing this asap. Thanks kelei!