One other thing I found is that the 3 day split routine is too short. I was completing the 3 day split in about 45 minutes, including the stretches at the end. Since this isn't efficient use of my time, I have moved towards a 2 day split as of yesterday, starting with the B phase of the rotation. I have summarised the two splits below so you can see the difference:
3 Day Split
This will land accordingly: Mon A1, Wed A2, Fri A3, Mon B1, Wed B2, Fri B3, Mon C1, Wed C2, Fri C3, Mon A1, and so on...
| Name | Function |
|---|---|
| A1 | CHEST |
| DELTS | |
| TRICEPS | |
| A2 | BACK |
| TRAPS | |
| BICEPS | |
| A3 | HAMSTRINGS |
| CALVES | |
| QUADS | |
| B1 | CHEST |
| DELTS | |
| TRICEPS | |
| B2 | BACK |
| TRAPS | |
| BICEPS | |
| B3 | HAMSTRINGS |
| CALVES | |
| QUADS | |
| C1 | CHEST |
| DELTS | |
| TRICEPS | |
| C2 | BACK |
| BICEPS | |
| C3 | HAMSTRINGS |
| CALVES | |
| QUADS |
2 Day Split
| Name | Function |
|---|---|
| A1 | CHEST |
| SHOULDERS | |
| TRICEPS | |
| BACK (WIDTH) | |
| BACK (THICK) | |
| A2 | BICEPS |
| FOREARMS | |
| CALVES | |
| HAMSTRINGS | |
| QUADS | |
| B1 | CHEST |
| SHOULDERS | |
| TRICEPS | |
| BACK (WIDTH) | |
| BACK (THICK) | |
| B2 | BICEPS |
| FOREARMS | |
| CALVES | |
| HAMSTRINGS | |
| QUADS | |
| C1 | CHEST |
| SHOULDERS | |
| TRICEPS | |
| BACK (WIDTH) | |
| BACK (THICK) | |
| C2 | BICEPS |
| FOREARMS | |
| CALVES | |
| HAMSTRINGS | |
| QUADS |
Here is the full detail for the 2 day split routine:
| Name | Function | Exercise | Rep Max | Rest Pause? | X-Reps? | Sets |
|---|---|---|---|---|---|---|
| A1 | CHEST | Incline bench press | 15 | Yes | Yes | 1 |
| SHOULDERS | Front shoulder press | 13 | Yes | Yes | 1 | |
| TRICEPS | Close grip bench press | 15-20 | Yes | Yes | 1 | |
| BACK (WIDTH) | Behind head pull-ups | 18 | Yes | Yes | 1 | |
| BACK (THICK) | Deadlifts | 12-20 | No | No | 1 | |
| A2 | BICEPS | Dumbbell curls | 20 | Yes | Yes | 1 |
| FOREARMS | Hammer curls | 15 | Yes | Yes | 1 | |
| CALVES | Hack squat style with 20 second negative phase | 12 | No | No | 1 | |
| HAMSTRINGS | Glute ham raises | 15-20 | Yes | Yes | 1 | |
| QUADS | Hack squat | 20 | No | No | 1 | |
| B1 | CHEST | Flat hammer press | 15 | Yes | Yes | 1 |
| SHOULDERS | Seated Arnold press | 13 | Yes | Yes | 1 | |
| TRICEPS | Rope push downs | 15-20 | Yes | Yes | 1 | |
| BACK (WIDTH) | Rows | 18 | Yes | Yes | 1 | |
| BACK (THICK) | Cable rows | 12-20 | Yes | Yes | 1 | |
| B2 | BICEPS | Preacher curls | 20 | Yes | Yes | 1 |
| FOREARMS | Zotterman curls | 20 | Yes | Yes | 1 | |
| CALVES | Leg press machine - rest stretch on first set | 12 | No | No | 2 | |
| HAMSTRINGS | Stiff leg deadlifts | 12-20 | No | No | 1 | |
| QUADS | Squats | 20 | Yes | Yes | 1 | |
| C1 | CHEST | Hammer incline | 15 | Yes | Yes | 1 |
| DELTS | Rear laterals | 15-20 | Yes | Yes | 1 | |
| TRAPS | Shrugs | 20 | Yes | Yes | 1 | |
| TRICEPS | Bodyweight extensions | 20 | Yes | Yes | 1 | |
| BACK (WIDTH) | Chin-ups | 18 | Yes | Yes | 1 | |
| BACK (THICK) | Deadlifts | 12-20 | No | No | 1 | |
| C2 | BICEPS | Cable curls | 20 | Yes | Yes | 1 |
| FOREARMS | Inverted EZ curls | 15 | Yes | Yes | 1 | |
| CALVES | Standing calf raises | 12 | Stretch | No | 2 | |
| HAMSTRINGS | Glute ham raises | 15-20 | Yes | Yes | 1 | |
| QUADS | Leg curls | 20 | Yes | Yes | 1 | |
| ADDUCTORS | Adductor machine | 15 | Yes | Yes | 1 |
