Work conditions force me to switch to a 3 day split - ABCbodybuilding

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Old 12-28-2012, 11:34 AM
SaturnuS SaturnuS is offline
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Join Date: May 2008
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Default Work conditions force me to switch to a 3 day split

Hey guys.
I recently got a promotion at work and have seen a considerable increase in the hours spent at the office. I was on a 5 day split that looked a bit like this:
Day 1: Legs
Day 2: Back / Abs
Day 3: Chest
Day 4: Shoulders / Traps
Day 5: Arms / Abs

Now i need to make a 3 day split. Considering my goal is mass gains do you think a 3 day split will be beneficial towards that goal, and if so can you guys suggest any 3 day splits i could use?
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Old 12-28-2012, 05:28 PM
Wizard24 Wizard24 is offline
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Join Date: Dec 2008
Location: North Cack
Posts: 487

If 3 days is what you have to work with there is no reason why you can't make it beneficial to gaining mass. Ask yourself, are you more likely to gain mass working 3 days a week, or working 0 days a week? I bet you're seeing the benefits already.

I would say combine Back & Chest; Arms & Shoulders; Legs seperate.
"Heaven and earth shall pass away, but my words shall not pass away." - Matthew 24:35

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Old 01-05-2013, 10:43 PM
Charles Izzo Charles Izzo is offline
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Join Date: Feb 2007
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You can do it. Many powerlifters do it based around their lifts on a 3 days split. It would look like this:
Day 1: Squats
Day 2: Bench
Day 3: Deadlifts
In powerlifting terminology, they call the other movements assistance exercises. Examples would be barbell rows etc..

Now if you did it bodybuilding style, here's how it might look:
Day 1: squats + other leg work such as stiffleged deadlifts and calf raises
Day 2: bench + other upper body work such as military presses and arm work
Day 3: deadlifts + upper back work, traps, and abs
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