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Forum » A good way into splitting these exercises 3x a week full body workout?
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Thread: A good way into splitting these exercises 3x a week full body workout?

post 1667013613 08-30-2022, 10:13 AM
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A good way into splitting these exercises 3x a week full body workout?

Bench Press
Shoulder Press
Row
Pullup
Squat
Deadlift
Dips

plus 2x a week cardio including heavy bag jump rope, shadowboxing etc
post 1667013963 08-30-2022, 10:19 AM
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#2
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bench press & row on one day

squat, dips on another day

Pull ups, deadlift, shoulder press on one day


just taking a crack at it honestly that many compounds should be split over 4 workouts.
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post 1667014643 08-30-2022, 10:32 AM
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bump
post 1667014793 08-30-2022, 10:34 AM
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Gotta do back together.

Rest before squat or deadlift.

The rest whenever
post 1667015313 08-30-2022, 10:47 AM
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Monday:

Squat
Bench
Pullup
Shoulder press

Wednesday:

Squat
Bench
Row
OHP

Friday:

Deadlift
Dips
Row


Cardio: Thursday and Sunday

So Tuesday and Saturday rest


how about this?

just made this randomly
post 1667015383 08-30-2022, 10:49 AM
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You really can’t find 1 more day? Upper Lower is really good.
post 1667016623 08-30-2022, 11:09 AM
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Originally Posted By AdvancedDreamer⏩
You really can’t find 1 more day? Upper Lower is really good.
No I cant unfortunately
post 1667016813 08-30-2022, 11:13 AM
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I'd add in lateral raises and curls. And would probably do this format.

Monday: Squat. Dips. Row.
Wednesday: Overhead press. Pull ups. Lateral raises.
Friday: Benchpress. Deadlifts. Curls.
post 1667016943 08-30-2022, 11:17 AM
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#9
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Push, Pull, Legs. /thread
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post 1667017033 08-30-2022, 11:18 AM
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Originally Posted By SoulBlazer470⏩
Push, Pull, Legs. /thread
but dont u need to hit the bodyparts twice a week?
post 1667017213 08-30-2022, 11:21 AM
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Week 1

Mon
Bench, rows, squats

Tues
Cardio

Weds
Pullups, shoulder press, deadlift, dips

Thurs
Cardio

Friday
Bench, rows, squats

Sat/sun rest


Week 2

Mon
Pullups, shoulder press, deadlift, dips

Tues
Cardio

Weds
Bench, rows, squats

Thurs
Cardio

Fri
Pullups, shoulder press, deadlift, dips

Sat/sun off



And if worn out on a cardio day skip it and makeup on weekend. But two day recovery is important to me when I’m wearing out full body 3 times a week.
post 1667017253 08-30-2022, 11:23 AM
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Originally Posted By SoulBlazer470⏩
Push, Pull, Legs. /thread
Why would you do that split If you had a rest day or 2 between every session?

Chest/biceps, back/triceps, legs/shoulders is a far better split If ur gonna train 3 times a week hitting each bodypart once a week.
Follows Chestbrah's training routine crew
post 1667018083 08-30-2022, 11:36 AM
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No wait how about

Monday:
Squat
Bench Press
Pullups
OHP

Wednesday:
Squat
Bench Press
Dips
Row

Friday:
Deadlift
OHP
Row


Thursday and Sunday cardio

Tuesday and saturday rest

dont wanna hit the heavy bag day after I do OHP gonna put too much stress on shoulders
post 1667018133 08-30-2022, 11:37 AM
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do it all on one day and then do fukkall for the rest of the week
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post 1667018583 08-30-2022, 11:44 AM
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D1:
Squat
Shoulder Press
Pullup

D2:
Squat
Bench
Row

D3:
Deadlift
Dips
Pullup

Would do Mon/Wed/Fri lifting
Tue/Thur cardio

Sat/Sun off to recover from DLing.


D1 and D2 utilize opposing muscle groups/movements.

D3 has DL (the toughest on lower back and core) and then a push/pull combo where you are in the air, lower back and core not stressed even more.


Compound-only workouts work best with good recovery time - adding in cardio twice per week will make it more difficult if you are genuinely going hard on lifting days so you'll have to compensate by reducing volume, hence only three movements per day.

JMHO.
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