Anyone got a good big 3 split??

[KurtyJ99]

My whole goal for quite some time will to be to make my body much larger.

Does anyone have a good split for getting larger using bench,squat,rows etc.?

I like the concept of DC training but it's still unknown to me what the specifics of DC training are....Future Posted something about "Hard Gainer Training" on Intense muscle, has any one tried this?? I love to workout , so that has always been my downfall (high volume). I'm ready to give lower volume a try.

[gdbear65]

5x5

why are you interested in hard gainer workouts? how's your diet?

[TrashMan]

I do this with my prop/tren cycle... It drains you out.

Day 1:
Leg Extensions: 2 sets 15-20 reps (warm-ups)
Front Squat: 3 sets 6-8 reps
Hack Squat: 3 sets 6-8 reps
Stiff-Leg Dead Lifts: 3 sets 6-8 reps
Leg Curls: 3 sets 8-12 reps
Calf Raises: 3 sets 15 reps (toes in, toes straight and toes out)
Seated Calf Raises: 3 sets 15 reps ( 15 toes in, 15 toes straight and 15 toes out)
Lateral Raises: 3 sets 8-12
Military Press: 3 sets 8-12
Hammer Dumbbell Press: 3 sets 8-12

Day 2:
Incline Dumbbell Press: 4 sets 8-12 reps
Flat Bench Press: 4 sets 8-12 reps
Straight-Arm Dumbbell Pullover: 2 sets 8-12 reps
Rotated Incline Flys: 2 sets 8-12
Overhead Tricep Barbell Presses: 3 sets 8-12 reps
Reverse Bench press: 3 sets 8-12 reps
Front Raises: 3 sets 8-12

Day 3:
Bent Barbell Row: 4 sets 8-12 reps
Under-hand Pulldowns: 4 sets 8-12 reps4
Seated Cable Row: 2 sets 8-12 reps
Hammer Pulldowns: 2 sets 8-12 reps
Standing Barbell Curls: 3 sets 8-12 reps
Barbell Scott Curl: 3 sets 8-12 reps
Rear Delt Cable Pulls: 2 sets 8-12 reps
Trap Bar Shrugs: 3 sets 8-12 reps

[KurtyJ99]

How does this look??

How about...

Bench Press 4x10
Close Grip Bench 3x12
Incline DB Press 3x10
Chest DB Flys 3x10 (switch back and forth between incline and flat every time you do this workout)
Dips 3x10 (weighted)
Shrugs 3x15


Squat 4x10 (parallel)
Leg Press 3x12 (full range of motion)
Glute kick backs 3x15
GHR 3x10
Leg Extensions 3x12
DB Shoulder Press 3x10
Bent Over Laterals 3x12


Deadlift 4x10,8,8,6
One arm seated rows 3x8
Bent over rows 3x10
Pull ups (weighted) 2x10 -wide grip
Bicep Curls (use variety of different curls) 8 sets total
Forarm curls 3x10


Do it on a template such as this...

mon: bench day
tues: off
wed: squat day
thurs: off
friday: pulling day
sat: off
sun: off

Then you'd wanna get the abs in, so using exercises such as russian med ball twists, general crunches, both weighed and none weighted, leg raises, leg drops, oblique crunches, side crunches, incline crunches and that type of stuff. Do some push ups, both clapping and none clapping, and variety of stances so wide and close on days different than your bench day. Do body weight exercises on other days to supplement your workouts and promote recovery.

So final template:

mon: bench day
tues: abs
wed: squat day
thurs: abs
fri: pulling day
sat: abs
sun: rest

[hossjob]

Don't even think about DC training unless you are advanced. Stick to the basics bro. That is the best thing. Here is something that helped me when transitioning from beginner tointermediate:

Day 1 - Chest & Shoulders
Day 2 - Legs & Triceps
Day 3 - Off
Day 4 - Back & Biceps
Day 5 - Chest & Shoulders
Day 6 - Legs
Day 7 - Off
Day 8 - Back
Day 9 - Chest & Shoulders
Day 10 - Legs & Triceps
Day 11 - Off
Day 12 - Back & Biceps
Day 13 - Legs
Day 14 - Off

This way you hit everything 3 times in 2 weeks. I feel beginners/early intermediates can train with a little more volume because they have yet to tap their potential and understand HOW to reach TRUE failure.

[KurtyJ99]

Don't even think about DC training unless you are advanced. Stick to the basics bro. That is the best thing. Here is something that helped me when transitioning from beginner tointermediate:

Day 1 - Chest & Shoulders
Day 2 - Legs & Triceps
Day 3 - Off
Day 4 - Back & Biceps
Day 5 - Chest & Shoulders
Day 6 - Legs
Day 7 - Off
Day 8 - Back
Day 9 - Chest & Shoulders
Day 10 - Legs & Triceps
Day 11 - Off
Day 12 - Back & Biceps
Day 13 - Legs
Day 14 - Off

This way you hit everything 3 times in 2 weeks. I feel beginners/early intermediates can train with a little more volume because they have yet to tap their potential and understand HOW to reach TRUE failure.

I've been training a long time bro..I got up 240 once. I'm by not any means like saying I am good, but I know my stuff I would like to think. Thanks for the response.

[Lock_it_Up]

Just do a 5x5. It can be done for quite a while, and nothing is better than building thickness than a routine based around the squats, deads, and heavy pressing.

[Ninja Loco]

So what's a good 5x5 routine?

[hossjob]

5 X 5? That is a basic, newbie routine. If Northman is advanced, then he should try something like P/RR/S.

[gdbear65]

5 X 5? That is a basic, newbie routine. If Northman is advanced, then he should try something like P/RR/S.

P/RR/S?

Couldn't some of the principles of DC Training, such as slower eccentric and extreme stretching apply to other routines?

[hossjob]

P/RR/S?

http://forums.musculardevelopment.co...ad.php?t=12218

[TrashMan]

My split gets you 5 workouts in 3 weeks. Good for getting the most out of short ester cycles.

[moreps]

Digging up an old thread. How does 5x5 work for the natural. Zero anabolics except for creatine mono and HMB.

M - squat 5x5, BB row 5x5, Flat Bench or Dips 5x5
W - Leg Press 5x5, RDL 5x5, Flat Bench or Dips 5x5
F - Squat or Leg press 3x5, Decline Bench or Gironda Dips 3x5, Cable Rows 3x5, Skulls 2x10, DB Curl 2x10, DB Lateral 2x10

Mass gain as a goal. Eating above maintenance with zero cardio.

[USEALITTLE]

lol..... 4 years old.

doin that will not work for a natty guy. way to much...... 5x5 is ment to be done 1 x wk. you would have to be on alot! for that to be able work for you.

[Mini Forklift Ⓥ]

Bradon Lilly's 'The Cube Method' seems to fit into what you want, have a look on their Facebook page or Google it for some more info.

I've been running it for about a month now, I have yet to hear from anyone that has anything bad to say about it. FWIW Konstantinovs is also about to start on the same programme so there must be something to it.

It's basically 3 days a week rotating between squats/bench/deads and you also rotate between speed/reps/max effort (often referred to as ME). Fourth day is hypertrophy, weak point training, assistance movements etc or whatever you want really.