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  1. #1
    Registered User Bobduncan123's Avatar
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    What’s the best option for a 3 day split

    1.Legs and biceps
    2.chest shoulders and triceps
    3.Deadlifts and back
    4.rest
    5.legs and biceps
    6.chest shoulders and triceps
    7.deadlifts and back
    8.rest

    Or


    1.legs and biceps
    2.Chest shoulders triceps
    3.deadlifts and back
    4.legs and biceps
    5.chest shoulders triceps
    6.deadlifts and back
    7.rest

    3 on one off or just plow through the whole week and rest on the 7th day
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  2. #2
    Registered User RobberBaron13's Avatar
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    monday/thursday back/shoulders/traps
    tuesday/friday chest /biceps/triceps( bis and tris at the same time)
    legs

    this is my split ,i do it twice per week, only rest on sunday
    works well but be careful on the volume,i do lots of compounds so never more than 8-10 sets per bodypart/workout
    also try to switch it up a bit
    if on legs you did back squats on wednesday, on saturday do hack squads/front squats /leg press...
    if on back you did barbell rows and pull ups monday, do some form of horizontal/machine row and chin ups on thursday
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  3. #3
    OCB Pro smokinal's Avatar
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    For yrs I did:

    Mon = delts, bis, tris
    wed = legs, traps
    fri = chest, back

    Was prolly the goat 3 day bro split; made good gains on it.

    Recently though, I've gone to"
    Mon = upper
    wed = lower
    fri = upper

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