3 Day Split (Beginner/Intermediate/Advanced)

[CollegiateTRACK]

I can't imagine doing straight sets! I love the RP's and it feels so intense. I am cutting still and think I will continue my RP until i start to do the 5 lb increments recommended instead of bulking (not trying to lose my abs once 'bulking') plus i'm starting to get into fitness modeling and need to be low BF year around.

For those who haven't followed Kelei before (pronounced 'Kelly' btw) he is EXTREMELY knowledgeable and has helped so many of the regulars for his routines. He has posted stretching routines, supp recommendations, diets, and basically any question you can imagine in the old thread. So before you ask a question PLEASE look at the old thread. It's a great read and I would highly recommend it.

[KeleiIsAQT]

Innnnnnnnnnnnn

[Kelei]

The primary reason for switching to straight sets is my own personal preference, you'll still be performing plenty of high effort reps due to the fact that every set is taken to failure.

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

Yes.

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

Passion and mental strength.

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

I live for it.

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.

Increasing your training frequency is the best way to bring up lagging muscles/exercises. In regards to volume I've intentionally been conservative with my recommendations but there's plenty of breathing room to add extra volume if you're feeling up to it, for example I perform 10 sets of front squats and Romanian deadlifts, 5 sets of hack squats and hyperextensions and 3 sets of leg extensions and leg curls.

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

Yes.

Is there any suggs for cutting with this routine?

Stick with no more than 3 sets per exercise.

[Idealius]

I can't imagine doing straight sets! I love the RP's and it feels so intense. I am cutting still and think I will continue my RP until i start to do the 5 lb increments recommended instead of bulking (not trying to lose my abs once 'bulking') plus i'm starting to get into fitness modeling and need to be low BF year around.

For those who haven't followed Kelei before (pronounced 'Kelly' btw) he is EXTREMELY knowledgeable and has helped so many of the regulars for his routines. He has posted stretching routines, supp recommendations, diets, and basically any question you can imagine in the old thread. So before you ask a question PLEASE look at the old thread. It's a great read and I would highly recommend it.

here are links to my copies of the notes from that guy that has the script that parses kelei's pause/rest routines

edit: nevermind

[GeorgesSaadeh20]

Is this a 3 days or 6 days split?

[Kelei]

Is this a 3 days or 6 days split?

It's a 3 day split but you simply repeat it over and over, ideally you want to average at least 5 workouts per week, if you can only manage 4 workouts per week I recommend a 2 day split instead.

[GeorgesSaadeh20]

It's a 3 day split but you simply repeat it over and over, ideally you want to average at least 5 workouts per week, if you can only manage 4 workouts per week I recommend a 2 day split instead.

I can manage to go 6 days per week but i was just wondering if its only 3 days per week

So D1,D2,D3,D1,D2,D3 off repeat?

[Wakafc86]

I can manage to go 6 days per week but i was just wondering if its only 3 days per week

So D1,D2,D3,D1,D2,D3 off repeat?

Yup, that's correct.

[AlwaysRemind]

Thank you so much Kelei for the new routine! I was just following your previous one but I'll go ahead and switch over to this. If you have a moment, or anyone who may be able to help, I just have two questions. I'm deployed and don't have access to a lot of machines where I'm at.

Q1: Is it okay to replace cable curls with regular curls/preacher curls, and is there an alternative to chest supported rows? Sadly I don't have access to a machine to support these two!

Q2: I struggle a lot with front squats and don't have someone to spot me when I go, and overall I'm just not comfortable with my form and the exercises. Should I stick with regular squats?

I'm not trying to modify your routine at all because I'd love to do it word for word because you know exactly what you're talking about. Sorry for trying to subsitute exercises, I'd just love to keep up with this style of routine!

Thank you so much for sharing everything that you do, can't wait to show you some pictures 9 months from now on where I'm at now!

[Luus]

Thank you so much Kelei for the new routine! I was just following your previous one but I'll go ahead and switch over to this. If you have a moment, or anyone who may be able to help, I just have two questions. I'm deployed and don't have access to a lot of machines where I'm at.

Q1: Is it okay to replace cable curls with regular curls/preacher curls, and is there an alternative to chest supported rows? Sadly I don't have access to a machine to support these two!

Q2: I struggle a lot with front squats and don't have someone to spot me when I go, and overall I'm just not comfortable with my form and the exercises. Should I stick with regular squats?

I'm not trying to modify your routine at all because I'd love to do it word for word because you know exactly what you're talking about. Sorry for trying to subsitute exercises, I'd just love to keep up with this style of routine!

Thank you so much for sharing everything that you do, can't wait to show you some pictures 9 months from now on where I'm at now!

Any curl is okay.

High bar back squats as a substitute.

The layout he posted was his personal preference, you should tailor the routine with what equipment you have.

[AlwaysRemind]

Any curl is okay.

High bar back squats as a substitute.

The layout he posted was his personal preference, you should tailor the routine with what equipment you have.

That was quick, thank you so much man!

[KeleiIsAQT]

This revision seems like it's a lot more gym-partner friendly

[krysix]

What would you recommend for a 2 day split, do pull and push together as an upper/lower or split leg work in push and pull? Thanks

[CollegiateTRACK]

This revision seems like it's a lot more gym-partner friendly

Definitely. I never let anyone work in with me doing RP because they would ruin my workout. When I switch over to this routine I can stop being a dick :P

[Jonesman59]

Definitely. I never let anyone work in with me doing RP because they would ruin my workout. When I switch over to this routine I can stop being a dick :P

Lol I totally know what you mean. Had to turn people down several times. I don't like being that guy hahaha

[klaximilian]

Definitely. I never let anyone work in with me doing RP because they would ruin my workout. When I switch over to this routine I can stop being a dick :P

Hahahaha. Exactly how I feel doing RP. Any time someone wants to work in, I just tell them "sorry man, my rest period is probably much shorter than one of your working sets."

They look at me like I'm nuts, until they see me lift the weights and pound out the next 4 reps.

[64509chvl]

Damn...my endurance is in the toilet, lol! I guess that's to be expected from rest pausing for the past 14-15 months. Still cutting & my day 2 looked like this...

Chins +52.5
11, 8, 7

Pulls +37.5
10, 7, 6

Chest supported rows DB 45's
11, 8, 8

Lying cable curls 40
15, 12, 11

Standing calfs (do them every day)
16, 12, 11
Only rested 60 seconds between sets here.

Workout took about 40-45 minutes

[glossin]

Going to start on this Tuesday, how long do you think each workout lasts?

[dexdizzle]

Can tricep pushdowns be done with a V-bar?

[dexdizzle]

Should chest supported rows be done with a neutral/hammer grip, supinated or pronated?

[DoWorkSon515]

Tempted to try this... but I'm not sure how I'll fair on straight sets after doing rest-pause training for the past 4 months. This setup will probably get me in and out of the gym much quicker but I always feel bad doing less volume. I'm the guy who the feels the need to hit biceps and all the heads with a number of exercises. I'll probably throw in hammer curls

[ThatOneLurker]

I always feel bad doing less volume.

I thought I was the only one lol. This hit me right in the feels.

Damn it Kelei. You DID THIS TO ME MAN.


"Hi my name is Lurker and I'm a volume-holic."

[69cam]

Going to start this Monday.

[usertag]

I can't imagine doing straight sets! I love the RP's and it feels so intense. I am cutting still and think I will continue my RP until i start to do the 5 lb increments recommended instead of bulking (not trying to lose my abs once 'bulking') plus i'm starting to get into fitness modeling and need to be low BF year around.

For those who haven't followed Kelei before (pronounced 'Kelly' btw) he is EXTREMELY knowledgeable and has helped so many of the regulars for his routines. He has posted stretching routines, supp recommendations, diets, and basically any question you can imagine in the old thread. So before you ask a question PLEASE look at the old thread. It's a great read and I would highly recommend it.

i would be more interested to see kelei's body photo before following this.

[Joshyb90]

i would be more interested to see kelei's body photo before following this.

Kelei has explained in past threads why he doesnt display a photo, and it hasnt got anthing to do with physique I don't think.

[Sharkanana]

So no real reason aside from personal preference for straight sets vs rest/pause?

And why the abandonment of full body every day?

[gymratbum]

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.

-------------------------------------------------------

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

-------------------------------------------------------

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

-------------------------------------------------------

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

-------------------------------------------------------

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.

Love it. I'm going to try this

[CSP95]

In the long run will this provide better results?

And what constitutes which level to run it at?

[xxx_jfb_xxx]

How often do you change the exercises Kelei? Just whenever you plateau?

I like the looks of this a lot better than the 30 second rests.

[gingersgym]

How do you keep tabs on total weekly volume and adjust accordingly unless hitting a certain rep/set range? e.g. 50 reps...?

Im on the old PPL routine and hitting

150 reps for chest
250 reps for back
300 reps for legs

(not including accessory work)

how would i switch to this routine and maintain current volume levels? (add up my total sets?)

This has been my workout for however long i can remember

D1:

Flat bench press (50 reps rest pause)
Incline bench press (4 x 10)
Flat dumbbell flyes (3 x 10)
Tricep pressdowns (100 reps rest pause)
Overhead tricep (5 x 10)
Cable side lateral raises & superset 100 reps

D2:

Chin-ups (60 reps rest pause)
Pull-ups ( 3 x 10)
Chest-supported rows (30 reps rest pause)
Cable rows (30 rest pause/ 3x10 narrow)
Dumbbell curls (50 reps rest pause)
Cable curls (5 x 10)

D3:

Front squats (50 reps sets of 5)
Romanian deadlifts (5 x 10)
leg press (5 x 10)
Leg extensions (50 reps rest pause)
Leg curls (50 reps rest pause)
Standing calf raises (failure)
Seated calf raises (failure)