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
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05-21-2023, 04:37 PM #1
3x Week Split Workout Suggestions
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05-21-2023, 04:52 PM #2
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..
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05-21-2023, 06:34 PM #3
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05-21-2023, 06:59 PM #4
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
https://forum.bodybuilding.com/showt...hp?t=162916931
The Intermediate Upper/Lower► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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05-24-2023, 11:34 AM #5
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05-24-2023, 05:05 PM #6
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,537
- Rep Power: 12227
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.https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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