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Im so confused5045

Jwalker497 private msg quote post Address this user
I do 3 day split: With a heavy and light workout

Day 1 Power Chest & Arms,
day 2 Hypertrophy Legs,
Day 3 Off,
Day 4 Power back & Delts,
Day 5 Hypertrophy Chest & Arms,
Day 5 off,
day 6 Power legs,
Day 7 Hypertrophy Back/delts.
Day 8 off
Day 9 repeat day 1


I do this on a 2 days on 1 day off so every muscle gets hiteveru 3-4 days. I prefer using a power day with rep ranges in the 4-7 range and then a lighter day in the 8-11 range

But since i hit a muscle ever 3 days how many sets should i be doin for each muscle?

I cant find any info on volume and sets when you train and hit every muscle group every 3 days and then 4 days.

Anyone help?
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NorIda private msg quote post Address this user
Sounds to me like you aren't an experienced lifter, and if that is the case, You should probably try following a structured program. Not trying to be rude, but its the reality.
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Jwalker497 private msg quote post Address this user
I am experienced been lifting long time but i am always tweaking things.

Im just trying to incorporate the principles i like heavy/light rep ranges, 2 on 1 off, 3 day split, etc

So how many sets per muscle group if i do the schedule above?

Chest/Bis/Tris
Legs/Abs
Back/Delts/Traps
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Jwalker497 private msg quote post Address this user
Anyone pleasw help how mqny sets owe muscle
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TheBangBus private msg quote post Address this user
Quote:
Originally Posted by Jwalker497
Anyone pleasw help how mqny sets owe muscle


good god, I sure hope you dont lift like you spell
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BaiTu private msg quote post Address this user
One rule of thumb is to shoot for 25 reps per exercise and three exercises per muscle.

You can hit that roughly with three sets of 8, four sets of 6, or five sets of 5 or if you're doing singles (25) or doubles (12) a whole lot more sets.

So, you can take that idea, play with it, see if it helps give you the results you want.
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Jwalker497 private msg quote post Address this user
I was thinking more like 3 exercises 3 sets for the large groups and then 2 exercises 3 sets for the small muscles that would be 9 total sets for large muscles and 6 total sets for small miscles

Sound good
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Jwalker497 private msg quote post Address this user
Anyone help? Would 3 exercises 3 sets for larger muscles and 2 exercises 3 sets for smaller ones be enough, too much, or not enough?
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Jwalker497 private msg quote post Address this user
HEREs what I am doing now

Day 1 = POWER CHEST/BICEPS/TRICEPS
Flat DB Press: 3 sets 4-7 reps
Incline DB Press: 3 exercises, 3 sets 4-7 reps
Inc Flyes: 2 sets 4-7 reps
Weighted Closegrip Chinups: 3 sets 4-7 reps
Incline Hammer Curls 2 sets 4-7 reps
Weighted Dips 3 sets 4-7 reps
Dec Skull Crushers 3 sets 4-7 reps

Day 2 = HYPERTROPHY LEGS
V-Squats: 3 sets 8-11 reps
Leg Press 3 sets 8-11 reps
Lunges 2 sets 8-11 reps
Leg Extensions 2 sets 8-11 reps
SLDL 3 sets 8-11 reps
Lying Leg Curls 3 sets 8-11 reps
Seated Leg Curls 2 sets 8-11 reps
Stand Calf Raise 3 sets 8-11 reps
Seated Calf Raise 3 sets 8-11 reps

Day 3 = OFF

Day 4 = POWER BACK/DELTS
Deadlifts 3 sets 4-7 rep
Bent Over Rows 3 sets 4-7 rep
weighted Paralel Grip pullups 3 sets 4-7 rep
DB Press 3 sets 4-7 rep
1 Arm Lat Raise 2 sets 4-7 rep
Wide Grip Rows 2 sets 4-7 rep
DB Shrugs 3 sets 4-7 rep
Machine Shrugs 3 sets 4-7 rep

Day 5 = HYPERTROPHY CHEST/BICEPS/TRICEPS
Flat DB Press 3 sets 8-11 reps
Incline DB Press 3 sets 8-11 reps
Dec Pushups 2 sets 8-11 reps
Inner Pec Flyes 2 sets 8-11 reps
Weighted CLosegrip chinups 3 sets 8-11 reps
Hammer Curls 2 sets 8-11 reps
EZ Bar Curls 2 sets 8-11 reps
Weighted Dips 3 sets 8-11 reps
Dec Skull Crushers 3 sets 8-11 reps
Rope Extensions 3 sets 8-11 reps

Day 6 = OFF

Day 7 = POWER LEGS
Squats: 3 sets 8-11 reps
Leg Press 3 sets 8-11 reps
Leg Extensions 3 sets 8-11 reps
Lying Leg Curls 3 sets 8-11 reps
Seated Leg Curls 3 sets 8-11 reps
Stand Calf Raise 3 sets 8-11 reps
Seated Calf Raise 3 sets 8-11 reps

DAY 8 = HYPERTROPHY BACK/DELTS
Rom Deadlifts 3 sets 8-11 reps
TBAr Bent Rows 3 sets 8-11 reps
Weighted Grip pullups 2 sets 8-11 reps
Seated rows 2 sets 8-11 reps
DB Press 3 sets 8-11 reps.
Up Rows 3 sets 8-11 reps
Lat Raise 2 sets 8-11 reps
DB Shrugs 3 sets 8-11 reps
Machine Shrugs 3 sets 8-11 reps

Day 9 = OFF

REPEAT

TOTALS
Power Chest = 3 exercises 8 sets, followed by 3 days rest, Hypertrophy Day= 4 exercises 10 sets = 18 Total sets
Power Bis = 2 exercises 5 sets, followed by 3 days rest, Hypertrophy Bis = 3 exercises 7 sets = 12 total sets
Power Tris = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Tris = 3 exercises 7 sets = 13total sets

Hypertrophy Legs = 4 exercises 10 sets, followed by 4 days rest, Power Legs 3 exercises 9 sets = 19 total sets
Hypertrophy Hams = 3 exercises 8 sets, followed by 4 days res, Power Day = 2 exercises 6 sets = 14 total sets
Hypertrophy Calves = 2 exercises 6 sets, followed by 4 days res, Power day = 2 exercises 6 sets = 12 toal sets

Power Back = 3 exercises 9 sets, followed by 3 days rest, Hypertrophy Back = 4 exercises 10 sets = 19 total sets
Power Delts = 3 exercises 7 sets, followed by 3 days rest, Hypertrophy Delts = 3 exercises 8 sets = 15 total sets
Power Traps = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Traps = 2 exercises 6 sets = 12 total sets
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Jwalker497 private msg quote post Address this user
Is this volume okay
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Jwalker497 private msg quote post Address this user
3 More QUestions and I really appreciate any input.

1)[U] Exercise Variations[/U] - Is it ok two have slight variations between 2 workouts. For example I use heavy bent over rows on Power Back day and then on hypertrophy Back day I use t bar rows with a V handle. Similiar movement slightly different position. I tried to keep the structure the same but wanted to have some variance to keep it fresh. The only thing that worries me is that If I do two different moves like this, then my numbers wont increase like they would if I kept it Bent over rows for both heavy and light days? Thouhts?

2) [U]Isolation movements[/U] - On my power day, I have an Iso movement here and there like incline flyes for Chest. Should I elimiate these form this day or keep them in. If I keep them, what is the rep range, should I keep it at the heavy range 4-7 or should I use a lighter rep range? On my hypertrophy days, should I keep them 8-11 or go even higher 12-15?

3) [U]Volume[/U]. Also any thoughts on my total volume for muscle groups on my hypertrophy days and my power days. Is this too much volume or not enough, just right?
Power Chest = 3 exercises 8 sets, followed by 3 days rest, Hypertrophy Day= 4 exercises 10 sets = 18 Total sets
Power Bis = 2 exercises 5 sets, followed by 3 days rest, Hypertrophy Bis = 3 exercises 7 sets = 12 total sets
Power Tris = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Tris = 3 exercises 7 sets = 13total sets

Hypertrophy Legs = 4 exercises 10 sets, followed by 4 days rest, Power Legs 3 exercises 9 sets = 19 total sets
Hypertrophy Hams = 3 exercises 8 sets, followed by 4 days res, Power Day = 2 exercises 6 sets = 14 total sets
Hypertrophy Calves = 2 exercises 6 sets, followed by 4 days res, Power day = 2 exercises 6 sets = 12 toal sets

Power Back = 3 exercises 9 sets, followed by 3 days rest, Hypertrophy Back = 4 exercises 10 sets = 19 total sets
Power Delts = 3 exercises 7 sets, followed by 3 days rest, Hypertrophy Delts = 3 exercises 8 sets = 15 total sets
Power Traps = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Traps = 2 exercises 6 sets = 12 total sets
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