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Critique my 3 on 1 off split15639

ParkerHenry private msg quote post Address this user
Day 1: Chest/Arms
Incline Bench Press 3x6-8
Incline Flyes 3x8-10
Dumbbell Bench Press 3x6-8
Weighted Dips 3x8-10
Barbell Curls/Skullcrushers 3x6-8
Incline Curls/Pushdowns 3x8-10
Concentration Curls/One-Arm Extensions 3x10-12

Day 2: Legs
Front Squats 3x6-8
Leg Press 3x8-10
RDL 3x6-8
Lying Leg Curl 3x8-10
Standing Calf Raise 3x12-15
Seated Calf Raise 3x12-15

Day 3: Back/Delts
Pullups 3x6-8
T-Bar Row 3x6-8
Close-Grip Chins 3x8-10
One-Arm Dumbbell Row 3x8-10
Seated Dumbbell Press 3x6-8
Side laterals/Lying Rear-Delt Raises 3x8-10
Upright Row 3x6-8
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The Dark
Knight
eknight private msg quote post Address this user
Too much "push," not enough "pull"; upright rows are the worst conceivable shoulder movement ever, not even sure why or how they were created; you have 18 total sets for everything from the waist down and 42 for everything from the waist up. That's bad. What are the exercises with the "/" between them? -3X
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ParkerHenry private msg quote post Address this user
supersets
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The Dark
Knight
eknight private msg quote post Address this user
Also not a fan of those. -3X
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Beastmode1607 private msg quote post Address this user
My current split is back/bis chest/tris legs/shoulders
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Rawsteel private msg quote post Address this user
As said, way to much pushing, 12 sets for a muscle group per workout is usually what you see in low frequency brosplits.
And don't forget that your anterior deltoids gets hammered in chest presses and dips, especially incline ones.
If you're going to run a 3 on 1 off split do a pull/push/legs, because what you have there looks like a routine that most likely will give you both shoulder and elbow problems with time.
I recommend you to read this article and Lyle Mcdonalds categories of weight training.
Also, get some inspiration from proven programs out there (PHUL, 5/3/1, Lyle Mcdonalds generic bulking routine, Tri-phase etc).

http://www.bodyrecomposition.com/training/categories-of-weight-training-part-1.html/ (part 1 of 18)
http://www.aworkoutroutine.com/optimal-workout-volume/
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ParkerHenry private msg quote post Address this user
What about something like this?
Push
Incline Press 3x6-8
Incline Flyes 3x8-10
Seated Dumbbell Press 3x6-8
Side Laterals 3x12-15
Skullcrushers 3x8-10
Pushdowns 3x12-15
Pull
Pullups 3x6-8
T-Bar Rows 3x6-8
Close-Grip Chins 3x8-10
One-Arm Dumbbell Row 3x8-10
Lying Rear Delt Raises 3x12-15
Barbell Curls 3x8-10
Incline Curls 3x12-15
Legs
Front Squats 3x6-8
Leg Press 3x8-10
Leg Extensions 3x12-15
RDL 3x6-8
Lying Leg Curl 3x8-10
Seated Leg Curl 3x12-15
Standing Calf Raises 3x12-15
Seated Calf Raises 3x12-15

3 on 1 off repeat
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Rawsteel private msg quote post Address this user
Quote:
Originally Posted by ParkerHenry
What about something like this?
Push
Incline Press 3x6-8
Incline Flyes 3x8-10
Seated Dumbbell Press 3x6-8
Side Laterals 3x12-15
Skullcrushers 3x8-10
Pushdowns 3x12-15
Pull
Pullups 3x6-8
T-Bar Rows 3x6-8
Close-Grip Chins 3x8-10
One-Arm Dumbbell Row 3x8-10
Lying Rear Delt Raises 3x12-15
Barbell Curls 3x8-10
Incline Curls 3x12-15
Legs
Front Squats 3x6-8
Leg Press 3x8-10
Leg Extensions 3x12-15
RDL 3x6-8
Lying Leg Curl 3x8-10
Seated Leg Curl 3x12-15
Standing Calf Raises 3x12-15
Seated Calf Raises 3x12-15

3 on 1 off repeat


Still to much in my opinion, hitting the weights 6 days a week is hard on the central nervous system, so it's better to start low and with time slowly add volume, also, when training so often i strongly recommend you to have scheduled deloads or times when you take 3-5 days off.
When to do this and how much volume you can handle requires some experimentation, everyone is different.
I have been on different p/p/l routines the last 3 years and currently i run it 3 on, 1 off, 2 on, 1 off, repeat, below is how my routine looks, it might give you some inspiration.
Also, im 25 years old (6 years lifting), on a calorie surplus, sleeps 8-9h and have no stress or other physical work in my daily life and the volume below is almost to much for me.

• 3-4 Cycles -> Deload workout (70% of normal weights) -> 3 Cycles -> 3 Days Rest -> repeat.

D1 - Pull B
D2 - Push A
D3 - Legs A
D4
D5 - Pull A
D6 - Push B
D7

D1 - Legs B
D2 - Pull A
D3 - Push A
D4
D5 - Legs A
D6 - Pull B
D7

D1 - Push B
D2 - Legs A
D3 - Pull A
D4
D5 - Push A
D6 - Legs B
D7

/3', /2' etc are the amount of rest i use between sets

Abs
Do them on pull day.

A
Hanging leg raise: 3x10/1.5'
Crunches: 3x12/1'

B
Hanging leg raise: 3x6/1.5'
Crunches: 3x10/1'
________________________________

Pull A
Pull-ups: 3x8/2.5'
Hammer strength row: 3x10/1.5'
Close grip pulldown: 2x12/1.5'
Rear delt row: 3x10 + Rear delt flyes: 1x13-15/1.5'
Preachercurl: 3x10/1.5'
Incline hammercurl: 2x12/1.5'

Pull B
Pull-ups: 3x5/3'
Hammer strength row: 3x8/2'
Close grip pulldown: 2x10/1.5'
Rear delt row: 3x8 + Rear delt flyes: 1x8-10/1.5'
Preachercurl: 3x8/2'
Incline hammercurl: 2x10/1.5'
________________________________

Push A
Bench press: 3x8/2.5'
Incline dumbbell press: 2x10/1.5'
Dumbbell shoulder press: 2x12/1.5'
Cable flyes: 2x12/1.5'
Cable lateral raise: 3x10 + 1x13-15/1.5'
Tricepsextension: 3x10/1.5'
Pushdowns: 2x12/1.5'

Push B
Bench press: 3x5 + Pause bench (1s): 1x8/3'
Dumbbell shoulder press: 3x8/2'
Dumbbell flyes: 3x10/1.5'
Dumbbell lateral raise: 3x8/1.5'
Tricepsextension: 3x8/2'
Pushdowns: 2x10/1.5'
________________________________

Legs A
Squat: 3x10/2.5'
Leg press: 2x12/1.5'
Single leg leg extension: 2x13-15/1.5'
Romanian deadlift: 3x10/2'
Seated leg curl: 2x12 + 1x13-15/1.5'
Standing calf raise: 3x10 + 2x15-20/1'

Legs B
Squat: 3x5 + Pause squat (1s): 1x8/2.5'
Leg press: 3x10/1.5'
Romanian deadlift: 3x5/3'
Seated leg curl: 3x10/1.5'
Standing calf raise: 3x6 + 2x10-15/1'

As you see the majority of sets are straight sets, so i up the weight when i either hit the rep goal in the last set or when i can do 1 more then the rep goal in the last set, i usually stick to the second method in most of the exercises, especially in the ones where only 2 sets are done.
And i never intentionally train to failure, the last set in every exercise is stopped ~1 rep from it, so i struggle to complete it but it is completed.
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by eknight
Too much "push," not enough "pull"; upright rows are the worst conceivable shoulder movement ever, not even sure why or how they were created; you have 18 total sets for everything from the waist down and 42 for everything from the waist up. That's bad. What are the exercises with the "/" between them? -3X


Basically hes saying its rubbish...
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ParkerHenry private msg quote post Address this user
Think I might give phat a try
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340621 10 10
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