Three Day Split Routine

May 4, 2014

Monday (Chest/Back/Legs, Heavy)

Circuit 1

• Flat Barbell Bench Press: 6 repetitions at six repetition max weight
• Bent Over Barbell Row: 6 repetitions at six repetition max weight
• Barbell Back Squat: 6 repetitions at six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

WATER BREAK

Circuit 2

• Incline Barbell Bench Press: 6 repetitions at six repetition max weight
• Lat Pull Down: 6 repetitions at six repetition max weight
• Deadlift: 6 repetitions at six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

WATER BREAK

Circuit 3

• Standing Barbell Shoulder Press: 6 repetitions at six repetition max weight
• Single Arm Dumbbell Row: 6 repetitions (each arm) at six repetition max weight
• Barbell Lunge: 6 repetitions (each leg) at six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

STRETCH

REHYDRATE

Wednesday (Chest/Back, Moderate)
Circuit 1

• Flat Barbell Bench Press: 6 repetitions at 60% of six repetition max weight
• Bent Over Barbell Row: 6 repetitions at 60% of six repetition max weight
• Perform both exercises in a row over the course of two minutes
• Do the super set five times through without resting

WATER BREAK

Circuit 2

• Incline Barbell Bench Press: 6 repetitions at 60% of six repetition max weight
• Lat Pull Down: 6 repetitions at 60% of six repetition max weight
• Perform both exercises in a row over the course of two minutes
• Do the super set five times through without resting

WATER BREAK

Circuit 3

• Standing Barbell Shoulder Press: 6 repetitions at 60% of six repetition max weight
• Single Arm Dumbbell Row: 6 repetitions (each arm) at 60% of six repetition max weight
• Perform both exercises in a row over the course of two minutes
• Do the super set five times through without resting

STRETCH

REHYDRATE

Friday (Chest/Back, Heavy, Legs, Moderate)

Circuit 1

• Flat Barbell Bench Press: 6 repetitions at six repetition max weight
• Bent Over Barbell Row: 6 repetitions at six repetition max weight
• Barbell Back Squat: 6 repetitions at 60 % of six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

WATER BREAK

Circuit 2

• Incline Barbell Bench Press: 6 repetitions at six repetition max weight
• Lat Pull Down: 6 repetitions at six repetition max weight
• Deadlift: 6 repetitions at 60% of six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

WATER BREAK

Circuit 3

• Standing Barbell Shoulder Press: 6 repetitions at six repetition max weight
• Single Arm Dumbbell Row: 6 repetitions (each arm) at six repetition max weight
• Barbell Lunge: 6 repetitions (each leg) at 60% of six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

STRETCH

REHYDRATE

This program goal is Increased Strength, but can easily be modified for a different goal. For Muscle Growth, adjust the goal repetitions to be 8-12, the loads to be 8-12 repetition max weight (respectively) and perform all exercises in a row over the course of 90 seconds. For Maximum Strength, adjust the goal repetitions to be 1-5, the loads to be 1-5 repetition max weight (respectively) and perform all exercises in a row over the course of 4-5 minutes.

Until next time, may your journey be rich in spirit and sport!
Mitchel

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