Barbell Standing Calf Raises: 3 sets of 6-10 reps.Romanian Deadlifts/Barbell Good Mornings: 3 sets of 6-10 reps.
Barbell Front Squats/Barbell Lunges: 4 sets of 4-6 reps.This means decreasing your volume/intensity/frequency for 1 week, so your body has a period in which it can recuperate from hard intense training. Note: Make sure you deload at least every 6 weeks.
Here is a suggested warm-up you do not have to follow this but at least make sure you warm-up by first by raising your body temperature slightly (till you break a light sweat) and then performing some dynamic stretching and mobility drills:ġ set, 10 reps (alternating, 5 reps per side) Deloading Note: Before all your workouts I encourage you perform a proper warm-up to prevent the chances of an injury occurring and also to 'loosen you up' and get you both mentally and physically prepared to perform at your best. If you like you can complete all 3 routines in 36 weeks (12 weeks/routine). Best 3-Day SplitĪs I always do, I will not include one workout that I feel is THE best for the category, but rather, give you 3 different routines, which are my favorite 3-day splits, that have been proven to yield solid results in both strength and hypertrophy gains. So if you're just starting out, have been experiencing difficulty in choosing a new split or have reached a plateau of late, then you've come to the right place. 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. With 4-day and 5-day workout splits becoming more and more popular amongst the bodybuilding and fitness community, it seems that 3-day splits are slowly dying away.