What are your thoughts on a three day a week workout split? How would you structure it?
A three day per week workout split can be a great option for individuals who have limited time to dedicate to exercise. It allows for sufficient training volume and recovery time, and can help to improve strength, power, and cardiovascular fitness.
Sample three day split:
Day 1: Upper body push
- Bench press
- Overhead press
- Incline dumbbell press
Day 2: Lower body
- Barbell squat
- Leg press
- Hamstring curls
Day 3: Upper body pull
- Pull ups
- Barbell row
- Dumbbell fly
Frequency & sets:
- Each exercise should be performed for 8-12 repetitions
- 3-4 sets per exercise
- Rest for 60-90 seconds per set
Progression:
- Gradually increase the weight or resistance
- Increase the number of sets or repetitions
FAQs
1. Is a three day split effective? Yes, a three day split can be effective for improving strength, power, and cardiovascular fitness.
2. How often should I train each muscle group? Each muscle group should be trained once per week.
3. Should I do cardio on my rest days? Yes, incorporating cardio on rest days can help to improve cardiovascular fitness and aid recovery.
4. What is the best type of warm up for a workout? A dynamic warm up that includes movements that will be performed in the workout is best.
5. How much rest should I get between sets? Rest for 60-90 seconds between sets.
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