My 3 Part Training Split


As promised below is the current split I use where I apply the 3 part training regimen (or program whatever you wanna call it). NOTICE that I labeled each training day as Day 1, Day 2, and Day 3 respectively – contrary to other regimens that plot each training day with days of the week. This is because I find this more realistic – so regardless of your availability, you will have 3 training days and it’s up to when you are going to do them.

TAKE NOTE: Again these training days are not plotted specifically for any day of the week, what I do with this is I just do day 1 whenever I am available, then rest up do day 2, and then day 3 whenever is good. It doesn’t matter if you cannot manage to do day 2 until next week or day 3 until 5 days, it doesn’t matter. Just make sure that you always continue from where you left off. You can also do these training days consecutively if your recovery ability is up to par and you have much free time it’s up to you; but for best results I recommend a rest day of at least one day in between each training session.

Day 1 – Chest, Deadlifts, Shoulders
Note: Deadlifts are optional and I add it outside the program for any bodyparts because it’s THAT SPECIAL

Part 1 Chest: 4 Sets Bench press (incline, flat, or decline)

Part 2 Chest: Hammer strength press for 3 sets (then continuous drop sets on the last set) – if no machines are available then you can do dumbbells since it would be easier to isolate your chest with dumbbells and then do some continuous drop sets on the last set HELL YEAH!!

*Special: Deadlifts 5-6 power sets (I just try to max out and always go heavy) I also alternate deadlifts with Farmer walks – I just do 5 laps from point A to point B then back to point A (that’s one lap) note: This is the BADASS lift part. The lift I chose to do on this part are the ones that stimulate the most muscles as possible – Walking With weighs is also great and is one of the BIG 5. Needless to say that this is a crucial part if your goal is overall growth in strength and size even though this is just going to be JUST ONE LIFT for 4 or 6 sets, this will do. And since shoulders and chest aren’t as demanding as legs and back so I chose to insert this part here. You are free to skip this part if you are a beginner.

Part 1 Shoulders: 5 sets of standing military presses. I also utilize other forms of barbell or dumbbell shoulder presses for straight sets

Part 2 Shoulders: 3 failure sets of Mid-grip cable upright rows. You can also use a barbell to failure and strip off the bars from each end on the last set to do drop sets. I also sometimes use this part to do lateral raises but to failure then do some form of drop sets with it. That goes without saying that if I did lateral raises here off course I would do front raises for the third part instead.

You can also do some stretch position lateral raises by lying on your sides and doing one side at a time – you can apply this either in part 2 or part 3:

one arm side lateral raise on incline bench arnold

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Part 3 Shoulders: Either lateral raises or Front raises 4 straight sets. I would do a form of lateral raises here if I didn’t already in part 2 but only this time I won’t apply the intensity moves.

Day 2 – Back, Legs
Note: Besides the protocols for the 3 part regimen, for back you should also take into consideration the two necessary parts of back training which are width emphasis and thickness-emphasis (as we have discussed before) and avoid doing redundant moves in that regard (you have already done upright rows then you’d do machine rows next – that would not make much sense since you already did a thickness emphasis move beforehand)

Part 1 Back: Either alternating heavy Dumbbell one-arm rows or any form of bent-over rows. You can also chose to do straight sets of pull ups and chins but that would better fit for the next part.

Part 2 Back: I would do 50 reps of chins. Off course I would reach failure multiple times while trying to complete this (like what I wrote in the basic program). You can take as many tries as you need to. You can also do some drop sets with lat pulldowns.

use a stool to spot yourself when you cannot raise yourself anymore so you can do some NEGATIVE CHINS:

stool negative chins

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Part 3 Back: I usually just do some cable pullovers here or simply add another version of cable pulldowns (for example I did wide grip on part 2 I would do close grip for this) but this time I will just focus on doing straight sets.

Part 1 Quads: Squats of any type for 5 sets. Simple as that

old school deep squats

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Part 2 Quads: leg presses 3 sets to failure then some intensity technique at the end if I am still up to it.

Part 3 Quads: 4 sets of leg extensions. I can also opt to just do straight sets in part 2 and turn these leg extensions into a grueling drop sets.

Sissy Squats are also great for part 3:

sissy squats TOM PLATZ

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Part 1 Hams: RDLs or good mornings

Part 2 Hams: Lying leg curls 3 sets to failure then drop sets. Alternate with seated leg curl if your gym has one on the next session – I don’t usually do a third exercise for hams. I don’t think it’s needed unless it’s a problem area for you – in my case it isn’t.

Calf: I simply do 5-6 sets of any form of calf raises – usually on the heavy side since I find my calved responding better that way.

Day 3 – Biceps and Triceps

Part 1 Biceps: Drag curls or Standing Barbell bicep curls with straight sets.

Part 2 Biceps: Spider curls 3 sets to failure or some incline bench dumbbell bicep curls drop sets. You can also do some cheating barbell curls then negatives, or some 21s.

larry scott with spider curls

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Part 3 Biceps: Any form of cable bicep move like unilateral cable bicep curls on the upper cables of the cross over machine. You can also do alternating concentration curls.

Part 1 Triceps: Close grip bench press or bodyweight dips or skull crushers

Part 2 Triceps: Triceps dips machine is the best for this part but if it’s not available where you train you can also do some cable triceps press down (make it on the heavy side then do some drop sets later on).

Part 3 Triceps: This is perfect moments for some alternating one arm overhead triceps extensions with dumbbells either lying down or seated or some cable triceps extensions.

Till next time. Eat your eggs, A lifters!

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