Weight Training Tips and Articles

3 Way Weight Training Split Routines

May 15, 2009 on 3:28 pm | In Build Muscle, Weight Training Routines |

Once you’ve built some strength and size through a basic weight training routine and learn how to properly perform the exercises involved, you may decide that you want to do some more training for each muscle group. To avoid overtraining you don’t want to spend too much time doing each workout, but training the whole, or half of, the body during each workout just isn’t going to cut it any longer. Now’s the time to start a weight training split routine.

At this point, it’s common to start following a 3 way weight training split routine. You’ll basically train a few muscle groups during each workout, while the others to get more recovery time. This is a great way to train each muscle with more sets and exercises without overtraining.

One of the most common 3 way weight training split routines is known as a push-pull routine. It’s set up like this:

Day 1 - chest, shoulders, and triceps

Day 2 - back and biceps

Day 3 - legs

Doing a 3 day weight training split routine like this will allow you to train the upper body muscles that “push” weight during one workout, and train the muscles that “pull” weight during another, with the legs trained during the last workout. You can do some abdominal work during every, or every other, workout. Since you’ll be training the larger upper body muscle groups (chest and back) with the smaller muscles that assist in their lifts, you’ll get plenty of rest and recovery for each muscle even though you’ll actually train each one more.

Another 3 way weight training split routine that works wellis one like this:

Day 1 - chest and back

Day 2 - arms (shoulders, triceps, and biceps)

Day 3 - legs

Try out both of these 3 way weight training split routines to see which one works best for you.