3 and 1 split

JesseTX

Well-known member
I am considering a 3 on and one off split...or maybe a 4 and 1.
Ideally, I aim to hit chest and legs 2x a week.
I have an idea that day 1 will look something like:
Chest- flat bench, machine flyes, DB flat. press.
Legs- Quads/calves....leg press, extensions, lunges, standing calf. raises.
Day 2: Back- pulldowns, single arm cable. pulls, low row, single arm cable row.
Shoulder- machine press, DB press, DB lateral and front raise, shrugs, rear delt flyes.
Day 3: Chest- incline press, incline DB. flye,dips.
Legs- Hams, calves....leg curls, DB. rdl's, hack squat, seated calf raise.


Feedback on 3 day split or better 4 day split
 

unclem

Well-known member
I am considering a 3 on and one off split...or maybe a 4 and 1.
Ideally, I aim to hit chest and legs 2x a week.
I have an idea that day 1 will look something like:
Chest- flat bench, machine flyes, DB flat. press.
Legs- Quads/calves....leg press, extensions, lunges, standing calf. raises.
Day 2: Back- pulldowns, single arm cable. pulls, low row, single arm cable row.
Shoulder- machine press, DB press, DB lateral and front raise, shrugs, rear delt flyes.
Day 3: Chest- incline press, incline DB. flye,dips.
Legs- Hams, calves....leg curls, DB. rdl's, hack squat, seated calf raise.


Feedback on 3 day split or better 4 day split
4 day as i know you aint got much time good job. go by how the muscles feel.
 

JesseTX

Well-known member
4 day as i know you aint got much time good job. go by how the muscles feel.
I'm on day 3 now and I can already feel that I am wearing down.
It's going to be tough getting used to this schedule but hopefully in time I'll be more adapted.
 
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