This routine might be for you if you practice other physical activities for recreation or competitively. Here you train each muscle group only once a week, thus giving it enough time to recover until the next time you do the same muscle group. 

Intermediate Three-day Split Routine I might also be for you if you are on a restricted calorie diet, since on such a diet your body will take longer to recover.

How often you should do it:
3 times per week: Mo-Wed-Fri or Tue-Thu-Sat

Duration of a session:
45 – 60 min

What weights to use:
Last rep should feel difficult. You can go to complete failure in one set of every exercise. If it gets too easy increase the weights.

Three-day split:

#1 Back, Shoulders, Abs
#2 Chest, Quads, Hamstrings
#3 Biceps, Triceps, Calves, Abs

Example:

Training routine videos available in the private area. Click here to find out more

Back to "Training Routines "