Changing up 5Day Split to a 3 day split advice?

[Atarii]

Hey, so I've been on Layne Nortons power/Hypertrophy routine for a while now to be exact 9 weeks.

Dramatic gains defiantly but now I feel like I need a good solid 3 day split.

Just wondering if there is a good split out there a lot of people can vouch for.

I'm natural so...No crazy routines please lol....

[Ritch]

Sorry, can`t vouch for any 3 day splits dude. If you did the split Norton recommends, I think you can handle a "crazy routine". No way could I pull of Norton`s split...

[benP]

I don't like doing a 3day but it seems that alot of the people who do have a routine like chest/tris back/bis shoulders/legs.

[ironwill]

3 day splits are awesome bro.....The biggest and hardest ive been is doing a 3 day split.....
DC style trng for this type of trng...
Monday, chest , shoulders, tris, back thickness, and back width.....
Wed do back and biceps, do bis first, do 2 exercises for back....
Friday, legs...do abs or calves at each workout....
Just do 1 all out exercise on all bodyparts, and try and make them compound movements whenever possible, like chest do presses...For back do 1 back width exercise, and 1 back thickness exercise...You will hit all bodyparts 2 times in 8 days like this...Be consistent, get your calories in and you will grow in a big way....
You see on monday the first exercise will prefatigue the second exercise and if all compound moves then you will really work thos bodyparts thoroughly...By the time Friday hits, you will welcome the days off...

[Aaron_37]

I really packed on strength doing a 3 day. I did a modified version of Starting Strength by Rippletoe. Highly recommend it... take a look somewhere on here or elsewhere.

[White-Tiger]

Wow.
Just looked up Norton's routine you referenced...that's an insane routine. I like it.

Going to give that a try later this year...

[chiplin]

3 day splits are awesome bro.....The biggest and hardest ive been is doing a 3 day split.....
DC style trng for this type of trng...
Monday, chest , shoulders, tris, back thickness, and back width.....
Wed do back and biceps, do bis first, do 2 exercises for back....
Friday, legs...do abs or calves at each workout....
Just do 1 all out exercise on all bodyparts, and try and make them compound movements whenever possible, like chest do presses...For back do 1 back width exercise, and 1 back thickness exercise...You will hit all bodyparts 2 times in 8 days like this...Be consistent, get your calories in and you will grow in a big way....
You see on monday the first exercise will prefatigue the second exercise and if all compound moves then you will really work thos bodyparts thoroughly...By the time Friday hits, you will welcome the days off...

You do back on both Monday AND Wednesday ?

[AlbertaBeef]

I think he just got ahead of himself. I'm doing this routine and it's
Day 1- chest, shoulders, triceps
Day 2- biceps, back width, back thickness, forearms
Day 3- quads, hamstrings, calves
Routine takes about an hour DC style and works great for me.

[Marauder63]

I think he just got ahead of himself. I'm doing this routine and it's
Day 1- chest, shoulders, triceps
Day 2- biceps, back width, back thickness, forearms
Day 3- quads, hamstrings, calves
Routine takes about an hour DC style and works great for me.

that would be the 3 way split, there is a 4th day which would be whatever day 1 is and so on. I am pretty sure for day 3 its calves hamstrings quads.


The other split (which the advise most people to do) is M/W/F, A1/B1/A2 and so on.

A-Chest/Delt/Tri/Backwidth/Backthickness
B-Bi/Forearm/Calve/Hamstring/Quad

3 variations/exercise selections and it is constantly rotated, dont forget the stretches etc. Great split.. I am giving the M/W/F a go just over a week from now.

[metis boy]

I'm a Huge fan of the three day split!!! That's when I started make huge changes to my physique... Bf wise and size wise.... One my favorite splits for example would be Monday : chest and bis Tuesday: off wensday: back and tris Thursday: off Friday: legs and shoulders weekend: off in the summer I'll go for run Saturday morning on a empty stomach... The extra days off allows me to go balls to the wall at the gym and allows for proper rest and nutrition between workouts.