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Polar Pop
USA Fan
Member since Feb 2012
10126 posts

Is the classic 3 day split dead?
Is the age-old chest/tri, back/bi, shoulders/legs plan still used?

Im a skinnyfat that is just trying to look good naked and this seems to be my favorite routine style. I like the amount of volume and the chance to focus on the groups and really hit them hard.

Just wondering if anyone else is using this method also.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16258 posts

re: Is the classic 3 day split dead?
Think of it like this: bench/OHP, squat, deadlift. Those with accessories.


CorkSoaker
LSU Fan
Member since Oct 2008
9042 posts

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30
lsu777
LSU Fan
westlake
Member since Jan 2004
10967 posts

re: Is the classic 3 day split dead?
Yea I tend to think main lifts instead of body parts. But means is a 3 way split dead. It's the best split for 95% of guys. I think full body is better though.


lsu777
LSU Fan
westlake
Member since Jan 2004
10967 posts

re: Is the classic 3 day split dead?
Oh and looking good naked requires getting down to below 12% so long as you have some muscle already.

And why not follow a proven program instead of making up your own?

Might wanna take a look at the kinobody programs if all you care about is looking good naked. Search for my Google drive


LSUfan20005
LSU Fan
Member since Sep 2012
5070 posts

re: Is the classic 3 day split dead?
After doing Starting Strength, 5x5, and 531, I've found that a push/pull/legs split works best for me - especially as I get a little older.


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20
arktiger28
LSU Fan
Member since Aug 2005
3213 posts

re: Is the classic 3 day split dead?
quote:

Oh and looking good naked requires getting down to below 12%


This is pretty relative. After my wife had to look at my 30% body fat arse for 18 years she is pretty thrilled with my 16% frame right now. Maybe after this reverse and maintenance I’ll try to get it on down to 12%.


lsu777
LSU Fan
westlake
Member since Jan 2004
10967 posts

re: Is the classic 3 day split dead?
quote:

This is pretty relative. After my wife had to look at my 30% body fat arse for 18 years she is pretty thrilled with my 16% frame right now. Maybe after this reverse and maintenance I’ll try to get it on down to 12%


touche


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Fe_Mike
Mississippi St. Fan
Member since Jul 2015
705 posts

re: Is the classic 3 day split dead?
quote:

Is the age-old chest/tri, back/bi, shoulders/legs plan still used?

Im a skinnyfat that is just trying to look good naked


Naw man, you can tear it up doing this. Just gotta stay at it. All these fancy programs are huge now because nobody makes money on promoting an easy 3 day program that you can master in under a week. Not saying the fancy stuff doesn't work better, but it certainly isn't the only way.

Early last year I realized I could barely button up my pants. Then realized I hadn't been to the gym in months. Had a belly, very little tone/definition, and wasn't filling out medium shirts. Weighed myself in at 170 lbs and 23% body fat, the highest I've ever been, and I said "nope, time to get back at it". I started eating more purposefully (not tracking intake or anything, just being responsible like replacing lunch at the burger place with grilled chicken and broccoli) and hitting the gym at least 4-5 times a week, strictly cycling that 3 day split. My first day out I tried to do my typical chest day warmup and couldn't get 135 up on the bench 10 reps. I was feeling awful weak.

Fast forward three months after starting (no cardio in any of this), I had dropped down to 155 lbs and 14% body fat. Was able to rep 225 4-6 times on the bench depending on the day, so I'd gained significant muscle and strength. I wasn't prancing around Chris Evans style shredded, but I certainly fit in my pants again.

I will say that I kind of plateaued at that point, so I've been incorporating a more purposeful program now to try and hit that next level. But if you're just trying to look good naked? Yeh, that 3-day split will get the job done easily.


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12
SabiDojo
South Alabama Fan
Open to any suggestions.
Member since Nov 2010
79203 posts

re: Is the classic 3 day split dead?
My days are typically push, pull, legs, and shoulders.


Neauxla
New Orleans Saints Fan
New Orleans
Member since Feb 2008
32325 posts

re: Is the classic 3 day split dead?
quote:


My days are typically push, pull, legs, and shoulders.

I do this but then have a day for arms w/ 30 sec treadmill intervals between each set


SabiDojo
South Alabama Fan
Open to any suggestions.
Member since Nov 2010
79203 posts

re: Is the classic 3 day split dead?
quote:

I do this but then have a day for arms w/ 30 sec treadmill intervals between each set



Word. My push (chest and tris) and pull (back and bis), so I don't have a need to do them (arms) on a separate day.

I REALLY need to start doing more ab work and at least SOME cardio (rowing, bike, burpees, jump rope).
This post was edited on 2/1 at 10:34 am


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11
BilJ
Kansas State Fan
DANGA ZONE
Member since Sep 2003
142329 posts
 Online 

re: Is the classic 3 day split dead?
I go...

Chest/Bis
Legs
Tris
Shoulders
Back/ lighter bis

so the old split but break it up more so I have time for more cardio


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03
DarthRebel
USA Fan
Member since Feb 2013
8234 posts
 Online 

re: Is the classic 3 day split dead?
Did the 3 day split forever.

After about 5 years off went into 5x5 and now 531.

I dig 531 now, might stay here in various forms for awhile.


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10
Homey the Clown
LSU Fan
Member since Feb 2009
3400 posts

re: Is the classic 3 day split dead?
I go this route:

Chest
Back
Shoulders
Legs
Arms

If i cant get to the gym 5 times in the week, i switch to this:

Chest
Back/bis
Shoulders/tris
Legs

I like chest and legs by themselves bc those workouts wear me out the most.

I start all my workouts with the main lifts, i.e. presses, squats, or deadlifts. From there i go to the secondary lifts.



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3nOut
Houston Astros Fan
Central Texas, TX
Member since Jan 2013
14111 posts
 Online 

re: Is the classic 3 day split dead?
i still do a 3 day split. not a lot of leg days but i intermingle them with the other lift days and running.

my wife doesn't look away when i'm naked so i guess it's working.


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biglego
LSU Fan
Ask your mom where I been
Member since Nov 2007
49749 posts

re: Is the classic 3 day split dead?
With my schedule, I want my workouts to be 30mins or less. So I do a 4 day split. But since I bought a few pieces of equipment to work out at home, i can do that. I can always make it to the gym now that it’s in my garage.

Chest/tri
Back/bi
Legs
Shoulders

Pretty standard.


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