A major goal for competitive bodybuilders is to build muscle hypertrophy. Most in this group like to perform split routines.Continue reading
One of the most often used strength training programs is the classic 3-day split barbell workout. This particular exercise program has long been considered a true classic among bodybuilder and novice a like. There are different split day options for 2-3-4-5 days routines. A split routine refers to a workout that is divided up by muscle groups. Specific exercises are used to train these major muscles groups on different days. The majority of movements come in the form of compound exercises. The workout is ideal if you have limited time to workout (an hour or less). Someone on this type of routine still has a strong desire, though, to gain lean muscle and strength. The length of time needed before noticing small gains is typically 6-12 weeks. This is dependent of course on age, training history, nutritional intake, recovery etc.
A Suggested Training Schedule
There are many layout options for a 3-day barbell workout in terms of how someone can “split” the routine up over the course of the week. A new Jefit training program features the following split routine, using a push day, a pull day and on day three, everything else. The push days includes exercises for chest/shoulder/tricep, while the pull day highlights the back and bicep. The third day focuses on legs and core. The weekly layout looks like this:
3-Day Split Barbell Workout
Monday: Chest Shoulders and Triceps
Tuesday: Rest day (mobility work)
Wednesday: Back and Biceps
Thursday: Rest day (mobility work)
Friday: Legs and Core
Saturday: Active rest day
Sunday: Rest day
Barbell Workout: Exercise Program Design
Let’s discuss in a little more detail the make-up of each of these workouts. The Jefit program, Barbell Workout (3-day Split), is an intermediate level program. The program uses a (45-lbs.) barbell for all exercises except some of the core exercises found in day 3. The resistance used will depend on the training ability of the person. If you are new to strength training, you could still try this program. In this case, the person would start out using the weight of the bar only for all exercises. See how your body responds and progress from there.
The majority of the exercises in this barbell workout require 4 sets following a repetition sequence of 10,8,8,6. This type of repetition format takes advantage of using a lighter weight for the first set (warm-up set). The weight is then increased for each subsequent set. There are 5 exercises featured for each workout day and many of the movements used are compound exercises. The recovery time between sets is two-minutes, a novice though may need an extra minute or two. A set that involves 8-repetitions as an example, means it’s an 8-RM (repetition maximum). A person will need to lift the most weight they can handle, using good form. If you end up performing more than the suggested amount of repetitions, increase the load by 5 percent for upper and 10 percent for lower body exercises.
Day-1: Push Movements
Day 2: Pull Movements
Day 3: Legs & Core
One of the great things about this 3-day split barbell workout is each workout is about an hour. Also, you need minimal equipment, only a bar and weight. In addition, since you work only a few muscle groups per workout, you can really target that area with a higher intensity that usual. Also, there is a recovery day following each workout, so the body gets plenty of recovery time to repair itself, adapt and get stronger. This is a good time – by the way – to work on improving your mobility. Putting this together with a solid nutrition plan coupled with plenty of recovery is a recipe for gains in both strength and mass. Stay Strong!
Use Jefit to Record and Track Your Strength Workouts & More
Jefit app was named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.
The benefits of strength training performed on a weekly basis are well documented in the scientific literature, magazines and on the web. There are many digital health & fitness companies who have apps that enable you to build strength training programs. With so much information coming your way, it can be difficult to choose the best plan that fits your needs. In this case, when talking about results, we’re referring to gains in both strength and muscle development.
15 Benefits of Strength Training
- Increases muscular strength
- Builds lean muscle mass
- Improves a muscle’s ability to take in and use glucose (blood sugar).
- Weight management
- Decreases body fat level (Improves muscle-to-fat ratio)
- Improves mobility and balance
- Reduces the risk of osteoporosis (increases bone density)
- Will boost your self-confidence and improve your body image
- Enhanced performance (on all levels)
- Improves sleep
- Decreases risk of injury
- Improves posture
- May reduce or prevent cognitive decline in older people
- Prevents or controls chronic conditions such as heart disease, arthritis, back pain, depression, obesity and pain management
- Increases lifespan
Take a look at the following 5×5 split routine found on the Jefit app. This particular weight lifting program was designed as a 3-day routine. Keep in mind, there are many other split routines you can find that offer 4-6 days versus 3-days.
Program Design: 5×5 Split Routine (3-Days)
All strength training sessions follow a 5×5 format using only two body parts to keep session times under an hour. The workout time range for the 3-day program was between 36 and 56 minutes. The recovery time between sets is a very important training variable that needs to be manipulated depending on load (sets x reps x weight). Adequate recovery is important in order to push that next heavy set. A key point to remember, using a short rest period of one-minute between sets means the muscle is only about 80% recovered. I used a 2:00 recovery time between most of the sets for this reason. That may have to increase if someone is using very heavy weight for all their exercises.
The routine gets its unique name from “splitting” up specific muscle groups and associating those body segments to different days of the week. The idea behind the design of this routine was to couple a leg day with pulling movements that overload the back on Day 1. The second day includes push movements that target the chest with a pull and push for the arms. On day 3 you have pressing movements that target the shoulders with a few core exercises. This routine is only a snapshot for one-week of training.
The 5×5 program used the following 3-day split format over the course of a week:
Legs & Back (4 exercises) – Day 1
Chest & Arms (4 exercises) – Day 2
Shoulders & Core (5 exercises) – Day 3
Sets and Reps. Scheme
Be realistic when designing any exercise program regarding the number of sets and repetition you use. More is not always better. Different exercises, sets, repetitions and recovery time will effect both short and long-term outcomes. Using a 5×5 setup gives you 25 repetitions per exercise and two movements per body part brings that repetition total to 50. That is more than enough to overload a muscle using a 5-RM. Many programs out there, when looking at sets and repetitions, equate to unrealistic expectations regarding length of workout. Here is a nice article on how to perform a 5-RM bench press test.
There are four important design elements regarding this particular 5×5 split routine. They are: (1) the use of compound movements, (2) large muscle groups, (3) the use of 5-RM on all exercises, and (4) sufficient recovery time. A 5×5 split routine is popular and has been shown to build strength and muscle size over time. Special emphasis should be placed on your 5-RM in this strength training routine. During anytime in the program, if you’re able to surpass five repetitions for any exercise – that’s right – you need to increase the weight. If for example, an exercise on your “core” day (see below) is too light – then hold a weight plate or wear a weighted vest (if available) to challenge yourself more. See the design and layout below.
Jefit 5×5 Split Full Body Program
In case the first program does not peak your interest, here is a second 5×5 program Split that the Jefit team recently released.
This is considered a classic 5×5 strength training program designed to build muscle and add size. Each day focuses on different muscle groups (see below), you’ll perform three exercises for each body part (other than triceps). **IMPORTANT** Remember to use a heavy enough weight that will enable you to complete no more than five repetitions per set (probably 80-85% of 1-RM). Each workout session should take between 60 and 80 minutes to complete.
Chest/Shoulder/Tricep. Involves seven different exercises, 5×5 – Day 1
Legs and Core. Includes seven different exercises, 5×5 – Day 2
Back and Bicep. Complete six exercises, 5×5 – Day 3
I hope you enjoy the programs. If you have any questions on the above 5×5 Split Routine (3-day), now featured on Jefit app, or any other program for that matter, please reach out to me in the comment section on this blog or our online community via the app. Here is additional reading that you may find interesting on the topic of strength training. Be well and stay strong!
Use the Jefit App to Try More Programs Like These
Try doing what millions of others have already done, use the award-winning Jefit app as their workout log. This in turn, will help you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!