3x Week Split Workout Suggestions

Hello everyone,


I've been working out for 6 months now by using AllPro's Beginner workout. I've followed the routine by increasing reps and weight and for the past 6 months I noticed some results.
I gained a lot of strength, back then I am having a hard time carrying 5kg dumbbells and I gained weight but the muscle is not that noticeable at all.

Can you suggest a 3 Day Split Workout Plan, here's the draft of split workout plan the I have been researching:


Day 1 - Chest, Shoulders, Triceps:

- DB Bench Press - 3x12
- Incline DB Bench Press - 3x12
- Overhead Barbell Press - 3x12
- DB Side Lateral Raise - 3x12
- DB Front Raise - 3x12
- Triceps Dips - 3x12
- Triceps Pushdown - 3x12


Day 2 - Backs, Biceps, Core:

- Bent over barbell rows - 3x12
- DB Biceps Curl - 3x12
- Hammer Curls - 3x12
- Crunches - 3x12
- Can you suggest other workout variations?



Day 3 - Legs, Core

- Squats - 3x12
- Hamstring Curls - 3x12
- Quad Extensions - 3x12
- Crunches - 3x12

Since you’ve been training each muscle group 3 times per week on a fb program the next logical step would be to train everything twice per week. Since a 4 day upper lower doesn’t meet your criteria I’d do a lower/upper/fb split. The split you listed is generally run 3 on 1 off.. but you need way way way more back work since it’s a massive muscle group..

[QUOTE=TAWS6;1683136893]Since you’ve been training each muscle group 3 times per week on a fb program the next logical step would be to train everything twice per week. Since a 4 day upper lower doesn’t meet your criteria I’d do a lower/upper/fb split. The split you listed is generally run 3 on 1 off.. but you need way way way more back work since it’s a massive muscle group..[/QUOTE]

For a four day split workout, what would you recommend?

[QUOTE=kenchao;1683141743]For a four day split workout, what would you recommend?[/QUOTE]

[url]https://forum.bodybuilding.com/showthread.php?t=162916931[/url]

The Intermediate Upper/Lower

I'll check this out thanks!

OP, regardless of the arguments of frequency, that plan is just bad for many reasons.

You should follow a proven upper/lower or continue on full-body style training (proven routines) for at least a year or two.