BFFM classic muscle 3-day split

Plan Details

The BFFM classic muscle 3-day split routine by ivomarchione is a 5 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

One “microcycle” is 3 days long (Your whole body is trained over this 3-day period, using a 3-day bo... Read More

One “microcycle” is 3 days long (Your whole body is trained over this 3-day period, using a 3-day body part split). • One “block” is 18 workouts long (6 microcycles X 3 day split = 18 workouts). • This chart shows one block of the muscle and strength 1 training program. • Repeat this block (“undulate”) 3 times, for a total of 18 microcycles and 54 workouts. A 4th block is optional if you are still making progress, but generally, you have completed the program after the 18 microcycles / 3 blocks. • The weight lifted on compound, multi-joint exercises must be increased with each passing microcycle in the same block. • For compound multi-joint exercises, follow this rep ladder system (decreasing reps, increasing weight each microcycle). • For isolation and single-joint exercises, you have the option of staying in the 8 reps and higher brackets because these exercises are not as well-suited very low reps. • Calves may be trained in higher rep brackets (10 – 20). • Abs can be trained in a higher rep bracket (10 – 25) and reps increased for progression.