3-part split training plan for advanced users
Current, Muscle building, plans, Training

3-part split training plan for advanced users

20th July 2019 /

Welcome to a new post on my blog. Today I would like to introduce you to a 3-part split training plan for advanced users, which worked very well for me and with which I trained myself for some time.

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Content:

Why a 3 split?

As an advanced trainee you have meanwhile been able to increase your training weights significantly since the beginning. Now you want to train every muscle group much harder, but are you just tired and exhausted after 1 to 1.5 hours of strenuous training? A well-put together 3-way split will help you here.

The advantage of the 3 split is that all exercises with which you train your muscles are divided into 3 independent training days. Each day combines a large muscle group with a non-muscle group. Finally, you do something for your core with abdominal exercises, i.e. the middle of your body and your sixpack.

An Day 1 you train your chest along with biceps and abs.

Day 2 combines back exercises with exercises for the triceps and abs and

an Day 3 you train your legs, shoulders and abs.

Take a day or two off between the individual training days, as time allows and your body needs recovery.

For whom is a 3-way split worthwhile?

A 3-way split is definitely worthwhile for any advanced user. You should, though regularly 3 days a week go to the gym. Even with 2 training days per week, a 3 split can make sense. The prerequisite is of course that the respective muscle group is stimulated sufficiently hard during training. If you really can't manage to go to the gym at least 2 times a week or better 3 times, you are surely on a full-body training plan (Also read my article "Great results with this full-body training plan!") or a 2-way split better.

Now we come to the training plan:

Triple split for advanced / higher performance level

Back
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1. Deadlift2-3 warm-up sets, 1 heavy set, 10-20 reps
2. Wide grip lat pulldown2 warm-up sets, 3 heavy sets, 10 reps
3. Row lat pulldown with a tight grip2 warm-up sets, 3 heavy sets, 10 reps
4. Back extensor3 sets, 10-15 repetitions
5. Latzug Pushdown SZ Stange2 warm-up sets, 3 sets, 10-12 repetitions
6. Latzug Pushdown Seil2 warm-up sets, 3 sets, 10-12 repetitions
7. CrunchAs many reps as possible
8. Leg raisesAs many reps as possible
9. Ride a bikeAs many reps as possible

The second training day of the 3-way split combines exercises for the back and triceps muscle groups.

Warm up before each exercise, don't start with a heavy weight right away. Warming up means that you do the sequence of movements of an exercise with a light weight first before you start with your training weight.
The back training consists of 3 exercises:
1. Deadlift: You don't necessarily have to deadlift to get an athletic, muscular back. If I were you, I would definitely give the deadlift, and more precisely the deadlift, a chance. Deadlift means that when you deadlift, you pull the weight off the floor while resting. You take it off completely after each repetition, without using a movement impulse when you stop to accelerate upwards again. This will help you use a better technique, which will tend to be healthier for your back. Pay particular attention to a slightly hollow back when performing the movement. NO ROUND BACK, NO CAT HUMP! You want to strengthen your back muscles, not puncture your intervertebral discs.
2. Wide grip lat pulldown: You grasp the bar of the lat pulldown more than shoulder width apart, lean back slightly and pull it in one flowing movement towards your nipples or your sternum. The wide handle ensures that the large lat on the sides of your back is particularly stressed. It ensures the V-shape of your upper body.
3. Rowing lat pulldown with a tight grip: The third exercise for your back is a tight grip lat pull. You sit relatively upright on the bench and pull the handle towards your stomach. It is better to take a little less weight and take less momentum. Focus on feeling the movement more in your back and not in your upper arms. This exercise targets the inner area of ​​your back between your shoulder blades more. This way you not only get a broad, but also a thick back.
4. Back extensor: To train your back extensor, you raise and lower your upper body. You can increase the difficulty by placing your hands on the sides of your head or even stretching out forward. The back extensor is the lower part of your back. It makes sense to train him, because many people, especially those who sit down, have pain in the lumbar region.
The triceps training consists of 2 exercises:

5. Latzug Pushdown SZ Stange: The first of two exercises for your triceps, i.e. the back of your upper arm, you do on the lat pulldown with pushdowns on the SZ bar. You grip less than shoulder width in the overhand grip. The curved shape of the SZ bar allows you to position your hands so that the strain on your wrists is less.

6. Latzug Pushdown Seil: The second exercise for your triceps is a rope pulldown pulldown. The rotated hand position allows you to strain your triceps in a different way than in pushdowns with an SZ bar.

The abdominal training consists of 3 exercises:

7. Crunch: When crunching, you lie on your back with your thighs and calves angled about 90 degrees to each other. You only lift your upper body off the floor so that your lumbar vertebrae are always on the floor. This exercise targets the straight abdominal muscles with a focus on the upper muscles.

8. Leg raises: In leg raises, you lie on your back with your arms on the floor next to your body. Unlike crunch, you don't lift your shoulders, but move your legs up and down. This will target the lower part of your abs.

9. Riding a bike lying down: The last exercise for the stomach and the end of the training day is riding a lying bike. With him you lie on your back and alternately bring your left elbow to your right knee and your right elbow to your left knee. This exercise mainly targets your obliques

1. Squat2-3 warm-up sets, 3 heavy sets of 10-15 reps
2. Standing calf raises2 warm-up sets, 4-5 heavy sets of 10-15 reps
3. Hamstrings2 warm-up sets, 3 heavy sets of 10-15 reps
4. Leg stretcher2 warm-up sets, 3 heavy sets of 10-15 reps
5. Shoulder press2 warm-up sets, 3 heavy sets of 10-15 reps
6. Side raise machine2 warm-up sets, 3 heavy sets of 10-15 reps
7. CrunchAs many reps as possible
8. Leg raisesAs many reps as possible
9. Riding a bicycle lying downAs many reps as possible

The third day of training of 3er Split combines exercises for the muscle groups legs and shoulders.

Warm up before each exercise, don't start with a heavy weight right away. Warming up means that you do the sequence of movements of an exercise with a light weight first before you start with your training weight.
The leg training consists of 4 exercises:
1. Squat: You start with a heavy leg exercise called the squat. Since you are rested, you can safely move a very heavy weight here without being guided. But concentrate on the execution of the movement and control the weight. Feel it in your thighs, not your back. The same goes for the squat that I recommended for the deadlift. Sure, you can do without a squat, but it's an incredibly effective and lifelike exercise. When you sit down, you crouch. When you lift something heavy, you do it from your legs and crouch. In addition, a large number of muscles are activated during the squat, which makes it very effective. When doing the squat, make sure that you no hunchback form. Stay in a light wooden cross. Your feet are flat on the floor, just go so low that your heels don't lift. Visualize yourself sitting down with the weight on your shoulders and then getting up again.
2. Standing calf raises: The second exercise for your legs is a standing calf raise. Nothing looks stranger when your legs grow, but your calves stay narrow. Remember, an athletic body is as productive as possible, from head to toe. After 2 warm-up sets I recommend 4 - 5 heavy sets with your weight. I used to make the mistake of training my calves too heavily but with too few repetitions. Pick a weight that's heavy for you, but always stick to 10-15 reps.
3. Hamstrings: The next two exercises isolate the front and back of your legs again. I recommend you start with the hamstrings. It represents the back of your leg and if you compare the leg anatomically with your arm, it roughly corresponds to the biceps. That is why one speaks occasionally of the "hamstrings". Often the front of the leg grows splendidly on its own, so the back is often neglected. Not only does it look weird when only the front of your leg gets thicker and stronger, it can also lead to muscular problems and improper strain. So train the hamstrings regularly.

4. Leg stretcher: The leg extensor is the front of your leg. You have already trained them very well with the squats, but she was able to recover well through the time-out with exercises 2 and 3. Isolate them again with the help of the leg extension machine.

The shoulder training consists of 2 exercises:

5. Shoulder press: Exercises for the shoulder are often underestimated. But they are especially important for men. If you want to look sporty and have a V-shape, your shoulders are important. They make your upper body wider and thereby make your waist appear narrower. In addition, the shoulders are involved in every movement of your arms! The first of two exercises for your shoulders is the shoulder press. You sit in the machine and push a weight upwards with your arms. This mainly goes to the large front shoulder head.

6. Side raise machine: Your second shoulder exercise is actually the more important one. Lateral raises hit the outside of your shoulder in particular, making you look wider. Exercise hard, but don't take too much weight. Rather, pay attention to good technique, little swing and a lot of repetitions.

The abdominal training consists of 3 exercises:

7. Crunch: When crunching, you lie on your back with your thighs and calves angled about 90 degrees to each other. You only lift your upper body off the floor so that your lumbar vertebrae are always on the floor. This exercise targets the straight abdominal muscles with a focus on the upper muscles.

8. Leg raises: In leg raises, you lie on your back with your arms on the floor next to your body. Unlike crunch, you don't lift your shoulders, but move your legs up and down. This will target the lower part of your abs.

9. Riding a bike lying down: The last exercise for the stomach and the end of the training day is riding a lying bike. With him you lie on your back and alternately bring your left elbow to your right knee and your right elbow to your left knee. This exercise mainly targets your obliques.

Back
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The advantage of this split

This 3-way split is put together in such a way that it offers as much relaxation for your muscles as possible. Because you know: Muscles grow after exercise, not during exercise. You train each muscle group hard once a week, while using them lightly for support on other training days. Let's take a closer look at this:

You train your chest and biceps on Monday for example (also jokingly called "International Chest Day", because for some inexplicable reason EVERYONE trains chest on Mondays. Be smart, train something different that day). Tuesday would then be training-free before you train your back and triceps on Wednesday on day 2. Here the pectoral muscles have a break and can recover. Thursday is another day off before you train your legs and shoulders on Friday or Saturday. Your chest is again slightly stressed during shoulder exercises, but has enough time to recover. After another 1 - 2 day break, she is fully rested again and you can train her again on training day 1.

Adjust this split to your needs

I trained for a long time myself after the 3-way split that I presented to you here. Chest with biceps and back with triceps were put together in order to be able to put more strain on the upper arms without pre-exhaustion. Of course, you can also train your chest and triceps and back and biceps if you want your arms to be pre-fatigued after the large muscle group. So you can take a longer break on the other days.

You can also adjust the number of sets and repetitions to suit your own needs. I myself vary phases with a little less weight and more repetitions and a little more weight and fewer repetitions.

I hope you were able to take a few tips and ideas for yourself from my 3-way split. Enjoy the training.

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