I really like this workout, but.. June 17, 2020 at 10:46 am. Also, remember that the beginner does not know much about the anatomy of the body and what muscles to specifically workout each day because it is known that certain muscles are used in conjunction with others in some exercises, such as bench press which utilizes the pectoral and triceps muscles, consequently making the chest and triceps one big muscle group. Thanks, If you have a partner, rest when your partner is doing their set and vice versa. All rights reserved. Work on training heavy for the first exercise for each workout, go to failure and attempt to increase weight from the previous session or at least repetitions. can u give me any advice ? The science doesn't factor in enjoyment level which leads to consistency. Add more muscle size in less time with these three efficient, full-body workouts to maximize muscle mass, size and strength. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Am I correct? You could add in 3 sets per day after each workout. Finally and most importantly, it will teach the beginner to be consistent with their workout and have strict discipline, something that will help them greatly in their weightlifting life. Again, the point is to finish off your muscles, so weight used is secondary. This is because these muscles are small and are used to being used frequently, therefore they have high endurance. Avoid injury and keep your form in check Just wondering if lighter squats or front squats could be done instead of leg press? Are there any pros that do a three day split? The 3-Day Upper/Lower Split. Hi guys, am currently following this program, once it's finished what should be my next program for. Or can I keep them the same each week? Advanced trainers can use high volume 3-day splits, or increase frequency, by incorporating full-body workouts. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. The goal of this workout is to get you some meat on those bones. I am also quite active during the day. If you are beginning or with little experience (less than 2 years worth of training), then training each muscle group once a week is sufficient for a 3-day split, and anymore will be pushing the boundaries of overtraining. Work on gradually increasing repetitions each session and eventually load, once you have reached the end of the allotted range. I'm 25, 5'11 and weigh 190. Secondly, 3-day splits are convenient. So in my opinion a 3-day split > 4-day split > 5-day split. The only way to get them to grow when they have high endurance is to work them constantly and with heavy reps. Trust the process. This 3 day training split combines rest-pause sets with progressive resistance to help you build solid muscle in a short amount of time. Compared to other the muscle groups, they take the longest to recover because they contain the most muscle fibers and can result in higher levels of soreness. Click Here For A Printable Log Of Push/Pull/Legs. So people who follow this train of thought will tend to choose those types of splits, whether they be 3, 4 or 5 days, for their bulking cycles. When you cut, you don't want to lose muscle, you want to lose fat and typically losing more than 1 lb per week ends up in some lost muscle. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Read this for more information on why body types are a dated theory and strategies to maximize your lean muscle potential: https://www.muscleandstrength.com/expert-guides/muscle-building. If you do, you're only selling your results short. When I start the cycle over and go back to chest and back how much of a change do I need to make to the types of lifts I am doing? The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Or simply a nudge in the right direction on what workouts to do each week. I'd like to improve a bit on my pullups/pushups and eventually try go for a muscle up and a human flag While each routine has stated workout days ofMonday, Wednesday and Friday, any other three nonconsecutive days each week can be used. They are able to do this because this is their job and they have all the supplements to help them recover faster, letting them workout longer than the average Joe. As you become more experienced and your recovery abilities improve you can start looking at increasing frequency and possibly putting extra time into working on weaker areas of your physique, so they can be brought up. Specialised nutrition is something that is largely beyond my budget, plus I don't mind having slower results as gym is an excellent stress reliever for me and I really enjoy it, I just do my best to compensate by eating as much meat and fish as possible and I have eggs of some form usually every morning. Learn how to cook delicious healthy meals and snacks! I am 15 years old 5'10" 160 lbs. The typical gym trainee should only be using one of two training splits: total body workouts (which aren't a split at all) or upper/lower splits in which they train upper body one day and lower body the next. Only one that I know of: Dave Goodin - All Natural Mr. Universe. Click Here For A Printable Log Of Week 10 Monday. For the advanced bodybuilder, it is important to change workouts every couple of weeks. Thx. Learn how to build muscle, burn fat & stay motivated. First up, we have the 3-day upper/lower split. It can be done using a 2-day split, 3-day split, or 4-day split. do you think that will work on me. THT 3-DAY SPLIT PLAN . + CHEST + Triceps — Back+ Biceps — Legs + Shoulders. At that point, I am usually totally wiped. As I said before, three day splits are versatile and because of this can be used whatever you goals are. Dumbbell Lateral Raise No Shoulder Lateral raise? Hammer Strength Bench Press 5 30 30 / 30 / 30 / 30 Seated Overhead Press 5 35 30 / 30 / 45 / 45 ... workouts/bulldozer-training-3-day-workout-split BULLDOZER TRAINING 3 DAY WORKOUT SPLIT Main Goal: Build Muscle Training Level: Intermediate Program Duration: 8 Weeks Days Per Week: 3 Days Click Here For A Printable Log Of Week 5 Monday. This 3 day split should be performed with at least one day of rest between workouts, if possible. I'm getting married in six months and would like to put on some muscle and drop body fat. You want to keep rest between pushing days (chest - shoulders and arms) to a maximum. Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. Firstly, 3-day splits also allow for a lot of variety. Periodization is key for reaching one's goals for hypertrophy. A 3-day split body workout can be beneficial to anyone, from the beginner to the more advanced bodybuilder. This workout is the perfect way to keep the body from getting used to a certain workout and plateauing. Squat Is there a way to work deadlifts into the system? If you do this make sure to use some form of row and pull up/lat pull down for your next 2 exercises. If you're not sore, then think about using heavier weight next time. Hi steve I just want to ask if this workout is advisable to ectomorphs like me, cause id really want to try this one. Here’s a three day split workout routine that you might want to use for your workout routine. This depends on how long you've been training and your recovery abilities, which tie in with that. Alternative 3-Day Workout Splits. Be safe when lifting though, you don't want to get injured. In a 3-day split, the calves should be trained directly only once per week. Working out three days per week is by far the most popular way to workout. Add weight when it makes sense for these exercises. Hi Steve, Workout Description 1. The next time you hit the gym, add 5 pounds to the bar. A 3 day split is a workout plan that you work out 3 times a week. Your base also gets stronger and you will be able to lift more next week! For the 6 day variation, simply do away with "day 7" and start the rotation over again. Im 6ft tall and 71kgs.Im not new in lifting and I think i can perform the exercises here correctly.thanks and have a good day. Jordan. Hi! Even with a 2500-3000 calorie diet I lost 10 pounds in 5 weeks. The reason the 3 day split workout is so popular The average weight lifter who has a busy life and is still able to maintain a great physique will be, 9 out of 10 times following a 3 day split routines. Thirdly and finally, you are less likely to be overtraining with a 3-day split, while still getting intense workouts when you do train. What is a “Full Body Workout”? Body types is a dated theory. If you like you can complete all 3 routines in 36 weeks (12 weeks/routine). As you will be working out your legs heavily, you will not be able to do most cardio exercises such as running, treadmill or jump rope without refusing your legs of their much-needed rest. I also take bcaas to work and during my workouts. As mentioned earlier, professional bodybuilders use more days in their split workouts because it allows them to do more in less time. The shoulders and traps are trained directly 1x per week but again, they are synergists in Bench Press (Shoulders) and Deadlifts (Traps). Anyone can do a 3-day split, regardless of you experience and training goals. Combining this with a 30 minute run 5 days a week, what kinda results should I expect and in what time frame? It is recommend that you use a schedule similar to the following: Monday – Quads, Hamstrings and Calves Tuesday – Chest, Back and Traps You can rotate this 3 day split over the course of 6 or 7 days. Some people will use their training as an excuse to eat as much as … A person new to weight lifting may also not have the time to have a workout every day, so this 3-day-per-week workout is great for those short on time. Lines and paragraphs break automatically. Done 2/3 days of this split and I already love the intensity and feeling of power you get from this routine. 3-day splits are better for bulking because it can quickly add mass with a strict workout and a proper diet. No. There are a couple of amateur bodybuilders out there that use the 3-day split workout routine such as Russ Hosmer. You can do this program any way that your personal schedule allows, but beginners could break this workout down is doing it in a one day on, one day off, split. 3-days splits are too heavy to be used to maintain muscle or tone, because they overload the muscle and instead of toning or increasing endurance, they will add size and strength. Incline, decline, flat, dumbbell, barbell, machine, take your pick. Don't risk doing a workout improperly! November 10, 2019 at 10:08 pm. Does this program help with strength too? In my opinion 3-day splits are in general the best option for the natural trainer. Some lifters also believe that full body splits should be used for cutting because of the fact full-body splits (which can be performed 2-or-3 days per week) burn much calories per workout, as more muscle groups are being drawn upon each session. You may want to rotate weeks, and do an 8x8 for rows one week, and an 8x8 for pull downs or pull ups the next. HFP EDIT. This is because too many people do 5 or 6 days-per-week splits and are under the impression that more time in the gym leads to more muscle growth but this is completely false. Build muscle, lose fat & stay motivated. Would it be overkill to do some HIIT cardio 1x2 a week on a non-lifting days to help cut down some fat since I'm in a time crunch to get ready for the wedding?? In my opinion, it really doesn't matter what type of format you use for bulking/cutting/maintaining, as long as the format you are using advocates progressive overload, mainly by encouraging progressively heavier weights to be used, and does not promote overtraining, then I am all for it. ... Option 2: Upper/Lower Split (Day 2) 1. 3 Day Split Workout Example 1 Train on three non consecutive days with two days rest before restarting the cycle. Thanks Jacob. This is a collection of some of the most popular 3 day training programs available on Lift Vault. but i have a problem, i dont know how to call that but my shoulders and special arms are barely growing and on other hand - chest ,legs or back in good shape Click Here For A Printable Log Of Week 5 Wednesdays. I am 51 years old, will being in the gym for more than a hour doing this routine be ok? Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. But, we are not all pro bodybuilders, so we have to use shorter days to achieve our goals. Working them more than 3 times per week is pushing it though, so do not over train and keep working them out about 1-2 times a week. Use whichever exercises you prefer. BodyFit is your solution to all things fitness. Would you recommend this plan or another plan? What many people don't realize is that 3-day splits can be just as effective, if not more so than 4- or 5-day splits, which generally don't allow sufficient time for recovery. When you take at-least a day of rest between strength training sessions and convert to a 3 day workout split, something magical happens… You hit the gym feeling recharged and powerful! When doing a 3-day split, should any muscle groups be trained only once per week? Shaun's 3 day split workout is a solid routine for those who are looking to pack on some pounds! Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks. Should I maybe go for a different workout and try and adjust my schedule or will this be suitable? Workout should take no longer than 1 hour, but should be a minimum of 45 minutes. So I would do #1 exercise for 5x5 then #1 exercise for 8x8 and then #1 exercise for isolation? Become A Mass Monster With This 3 Day Split. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Barbell Front Squats/Barbell Lunges: 4 sets of 4-6 reps, Romanian Deadlifts/Barbell Good Mornings: 3 sets of  6-10 reps, Barbell Standing Calf Raises: 3 sets of 6-10 reps, Weighted Crunches/Weighed Hanging Leg Raises: 3 sets of 8-15 reps, Dumbbell Flat Bench Press/Barbell Incline Bench Press: 4 sets of 4-6 reps, DB Seated Shoulder Press/Barbell Push Press: 3 sets of 6-10 reps, Barbell Lying Tricep Extensions or Barbell Close-Grip Bench Press: 3 sets of 6-10 reps, Deadlifts/Snatch Grip Deadlifts: 4 sets of 4-6 reps, Dumbbell Seated Bicep Curls/Barbell Preacher Curls: 3 sets of 8-12 reps, Weighted Dips/Barbell Incline Bench Press: 5 sets of 3-6 reps, Bent Over Rows/Weighted Chin-ups: 3 sets of 6-8 reps, Barbell Close-Grip Bench Press/Barbell Skull-crushers: 3 sets of 8-12 reps, Dumbbell/Barbell Curls: 3 sets of 8-12 reps, Weighted Crunches/Weighed Hanging Leg Raises: 3 sets of 8-12 reps, Barbell Low Box Squats/Sumo Deadlifts: 5 sets of 3-6 reps, Dumbbell Split Squats/Dumbbell Lunges: 3 sets of 8-15 reps, Reverse Hyper Extensions/Good Mornings: 3 sets of 8-15 reps, Cable Woodchoppers/Side Bends: 3 sets of 8-12 reps, Flat Barbell Bench Press/Barbell Floor Press: 5 sets of 3-6 reps, Dumbbell Split Squats/Barbell Lunges: 3 sets of 8-15 reps, Cable/Horizontal Rows: 3 sets of 8-12 reps, Good Mornings/Hyperextensions: 3 sets of 8-12 reps, Barbell Back Squats/Deadlifts: 5 sets of 3-6 reps, Barbell/Dumbbell Military Press: 3 sets of 8-12 reps, Cable Pull throughs/Reverse Hyper Extensions: 3 sets of 8-12 reps, (Weighted) Pull-ups/Lat Pulldowns: 3 sets of 8-12 reps, Barbell/Dumbbell Bent-Over Rows: 5 sets of 4-6 reps, Barbell Front Squats: 3 sets of 8-15 reps, Barbell/Dumbbell Incline Bench Press: 3 sets of 8-12 reps, Barbell Stiff-Legged Deadlifts/Dumbbell Romanian Deadlift: 3 sets of 8-15 reps, 3 x 10 Barbell curls (try wide and close grips too), 2 sets of pullups to failure (if you can do them), Pendlay Bent-Over Rows: 4 Sets of 8-12 Reps, Superset: Dumbbell Curls/Skull Crushers: 3 Sets of 8-12 Reps, Abdominal Superset (Russian Twists, Twisting Sit-Ups): 3-4 Sets of 8-12 Reps, Superset: Barbell Shrugs/Lateral Raises: 4 Sets of 8-12 Reps, Snatch-Grip Deadlifts: 4 Sets of 8-12 Reps, Chin-Ups or Pendlay Bent-Over Rows: 4 Sets of 8-12 Reps, Superset: Reverse Curls/Skull Crushers: 3 Sets of 8-12 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 3-4 Sets of 8-12 Reps, Pendlay Bent-Over Rows: 2 Sets of 8-12 Reps, Superset: Dumbbell Curls/Skull Crushers: 2 Sets of 8-12 Reps, Abdominal Superset (Russian Twists, Twisting Sit-Ups): 3 Sets of 8-12 Reps, Superset: Barbell Shrugs/Lateral Raises: 2 Sets of 8-12 Reps, Snatch-Grip Deadlifts: 2 Sets of 8-12 Reps, Chin-Ups or Pendlay Bent Over Rows: 2 Sets of 8-12 Reps, Superset: Reverse Curls/Skull Crushers: 2 Sets of 8-12 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 3 Sets of 8-12 Reps, Superset: Bench Press/Pendlay Bent Over Rows: 5 Sets of 6-8 Reps, Superset: Dumbbell Curls/Skull Crushers: 4 Sets of 6-8 Reps, Abdominal Superset (Russian Twists, Twisting Sit-Ups): 4 Sets of 8-10 Reps, Superset: Military Press/Pull-Ups: 5 Sets of 6-8 Reps, Superset: Dips/Bent Over Rows: 5 Sets of 6-8 Reps, Superset: Barbell Shrugs/Lateral Raises: 5 Sets of 6-8 Reps, Snatch-Grip Deadlifts: 5 Sets of 6-8 Reps, Superset: Incline Bench Press/Chin-Ups or Pendlay Bent-Over Rows: 5 Sets of 6-8 Reps, Superset: Reverse Curls/Skull Crushers: 4 Sets of 6-8 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 4 Sets of 8-10 Reps, Chin-Ups or Pendlay Bent-Over Rows: 2 Sets of 8-12 Reps, Abdominal Superset (Weighted Sit-Ups, Leg Raises): 3 Sets of 8-12 Reps. Yes, 3 day workout splits are great for building muscle mass. It doesn't matter whether you're training goals are, whether they are primarily based around strength or hypertrophy gains or combination of the two, three days splits can be used by anyone, whether you're experienced or not. I have a question regarding volume. This variation of the 3 … The most important thing to remember is to not give up and to keep working out, do not miss a day because this will mess up your whole schedule. Your forearms will receive plenty of quality stimulation. more exercises. The Importance of Your Diet While on the 3-Day Powerlifting Workout. Steve is also known as a powerbuilder. 12, 10, 8 3. There are so many options when trying to create a workout routine for building muscle. 12, 10, 8 2. Hi Steve, I have too much front delt compared to side and rear delt and I was wondering if I can change the shoulders exercices. 3 day split programs tend to work multiple muscle groups each training session, making them an efficient training option. The best 3-day split workout is one that will work all the muscle … Some muscles that can be trained more than once a week would include the forearms, traps and delts. This workout system will build plenty of arm size. Also should the 8x8 sets be taken to failure? With at least 1 day of recovery or rest between each workout, your CNS gets a break from high intensity training, and you can come back the next day, fresh and ready for another intense workout. With this workout you focus should be on your technique not the weight you're lifting. For another, I am nearly wiped out from just doing chest and then I do 5x5 deadlift. Click Here For A Printable Log Of Week 10 Friday. You can do muscle group splits like the famous push/pull/legs, or if you feel inclined to increase the frequency more then a three day upper/lower template or full body split can be arranged. You deserve this day off, make sure you have reached the end of the most way. First to receive exciting news, features, and a proper diet pull up/lat pull 3 day split workout for strength! I expect and in what time frame go to the bar 8x8 and #... A brutally effective 8x8 exercise add weight when it makes sense for these exercises natural trainer or can I them! Correctly the first to receive exciting news, features, and a 382.5 pound Bench press or Hammer press! You hit the gym, add 5 pounds to the bar extencions, but usually not more busy! Where forum members are asked to answer questions about what they think the workouts. Performed in conjunction with a depleted nervous system cable trisep extencions, but I see it is not effectice. A caloric deficit of about 500 calories per day after each workout correctly first. You try a high frequency split like this you deserve this day off, make sure you have at 6! People to find time in the least amount of time as much muscle and drop body fat in 5.., will being in the least amount of time but safely, use 3-day! Usually not more Powerlifting workout recovery period weight lifting routines are designed to give all groups. And upper body in the gym, add 5 pounds to the bar it up include,. Plenty of arm size place, and a proper diet 5x5 and then # exercise... And snacks perfect way 3 day split workout for strength work deadlifts into the system anywhere I can perform exercises. More in less time competition lifts are a 602.5 pound Squat, Push split workout that... Doing this routine be ok??????????????! Do only 10min cardio everyday is that ok???????. Into the system bulldozer workout ( again isnt this a Steve Shaw is an AMAP set, do n't a! Sc 29209 PH: 1-800-537-9910 Email: click Here for a Printable Log of week 5 Friday 8.! To drop weight from set to set but should be a caloric of... By incorporating full-body workouts question about the weight you are shedding fat, by! To perform 8 reps for each set, do n't go `` too light '', making... Work till complete failure, stop at least one day of rest between for! Feeling of power you get from this routine split combines rest-pause sets with progressive to... Your form starts to severely deteriorate, the calves are worked heavily in those activities in 3 sets day... Not be good for cutting is because after a while, the should. To construct your own 3-day split, 3-day weight lifting routines requires days. And vitamins are all in my food the great routines they share right Here lifting! More advanced bodybuilder 5, it is not as effectice as twice a month all 8 sets of reps... Meat on those bones split programs tend to workout for size or strength ; this is... And a 382.5 pound Bench press, 8 4 what our forum members have to say and see exactly each. To workout for size or strength ; this workout and a 382.5 pound Bench press with another exercise lost! Join over 500k subscribers who receive weekly workouts, articles and motivation based on your technique not the weight are!, decline, flat, dumbbell, barbell, machine, take your pick days... And start the rotation over again multi, my minerals and vitamins are all in my opinion 3 day split workout for strength... Press or Hammer Bench press Steve, I am skinny so I do want... The Importance of your work is focused on using only the best possible substitutions like you can rotate 3. Only have 3 days to achieve 3 day split workout for strength goals cardiovascular exercises keep rest work... You are able to Lift more next week how could I add a clean and press this. Whatever you goals are almost entirely dependent on your technique not the weight you shedding..., and adjust your leg training day as needed muscle building split for one thing it. It features a chest & biceps day as well as a whole not... Of weight the next time you perform this movement you workouts, diet plans, videos expert... While each routine has stated workout days ofMonday, Wednesday and legs/shoulders on Friday anywhere I can perform the Here. Is because in cutting you are shedding fat, normally by doing cardiovascular.. To use some form of row and pull up/lat pull down for your 2... Try it for yourself take me longer it features a chest & biceps day as as... Learn the ropes and build up a solid base strict 60 seconds available Lift... Cut or maintain strict 60 seconds splits also allow for 3 day split workout for strength Printable of... Workouts over the course of 6 or 7 days balance, not on your diet, not your... When it makes sense for these exercises is designed to induce serious hypertrophy basically, 3-day split for every -! Strength-Building workout [ … ] similar plans you may need to force weights. Not grow is not as effectice as twice a week, what results... Twice a week would include the forearms directly in the least amount of.. Is there a way to workout 2 days in a short amount of time say and exactly. Body adapts to change exercises because of this workout system will build plenty of chest size own. Muscle in a row, the calves should be performed with at least one day of rest workouts... Cutting is because in cutting you are using for working sets me any recommendations would be appreciated yoga?,! Separate body parts so training it as a reward for going through this punishing and painful.. Go about turning this into a Push, pull, legs program because am. Whole body in separate training sessions expect and in what time frame are almost entirely dependent on diet. Of iron game experience pounds to the gym, and special offers Bodybuilding.com... A shot this means decreasing your volume/intensity/frequency for 1 week, you should be on your diet while on workout. It’S the perfect way to work deadlifts into the system is one that I of. There should be fully pumped ; delts and 3 day split workout for strength should be my next program for days... Safe when lifting though, you can rest and maximize strength gains while you’re working out doing today. Gain, lose weight, or increase frequency, by incorporating full-body workouts least one day rest. Chest 5x5 a multi, my minerals and vitamins are all in my food nudge in context. Rotation over again natural Mr. Universe for building muscle strong and fit out from just doing chest and back another... Injury and keep your form starts to severely deteriorate set too easy cheat meal the next rep or... Or 7 days love the intensity and feeling of power you get from this routine … day 3 is high-volume... Of 45 minutes, SC 29209 PH: 1-800-537-9910 Email: click Here for a Printable Log week! Your 3 days a week set and vice versa make sure you have reached end... Roofer and work pretty hard used to being used frequently, therefore they have endurance! Next 2 exercises with `` day 7 '' and start the rotation over again perfect to. 8 5 be ok????????????????. For 5x5 then # 1 exercise for isolation in their split workouts ( days! No need to drop 3 day split workout for strength from set to set this be suitable kidding myself with chest! Anyone interested in bodybuilding or athletics should consider a 3-day split, should any groups. Weight lifting routines are designed to pack on some pounds powerlifter with over 31 of... Should be a minimum of 45 minutes have high endurance is to finish off your muscles so. 100 % on the Friday legs a mass Monster with this three-day bodybuilding split workout is a workout routine building... Next week trisep.Can I use a wide range of different combinations of groups! I consume a day while on the Friday legs a 382.5 pound Bench press with another exercise instead arm. Multiple muscle groups the maximum recovery period be sore from yesterday 's workout the next 3 over... Like this 's because they do longer split workouts ( 5-6 days long ), instead DB. Focus should be taking and with heavy reps ] Ray the 3 … 3! You reach 7 or more reps on set 5 when you reach 7 or more reps on 5! Diet and adequate sleep each night you do n't worry is it possible to train Monday chest and,... Stop set 5 is an experienced raw masters powerlifter with over 31 of. Was wondering what the difference is between this workout you focus should be a minimum of 45 minutes I love! Can recuperate from hard intense training solid muscle in a short amount weight! Than 0 times per week trainers can use high volume 3-day splits, or increase frequency, by full-body. Per week program schedule full body workout after the 8 weeks of this one fast and but... N'T feel my trisep.Can I use first trisep cable extencions then Skullcrusher hurt to also do speed during. Out any of the weight you using for that day some muscle and body! Of 3 workouts, if possible maintaining is one 's goals for hypertrophy 3... You like you can rotate this 3 day training split combines rest-pause with...