How to Build Your Best Workout Week - 3 Day, 4 Day, 5. Day Split

Three expert trainers share their most effective workout week, based on three days, four days and five days or training.
Trainers Ross Dickerson, Mike Thurston and Justin St Paul

Thumbnail: Trainer Toby Richards, photo by Bailey Image.

#gym #workout #fitness

[FitMediaChannel]

3 Day Split Sets and Reps - Ross Dickerson (please like)

Day 1 - PUSH DAY - Chest, Shoulders, Tricep
Day 2 - REST
Day 3 - PULL DAY - Back & Biceps
Day 4 - REST
Day 5 - LEG DAY - Hamstrings, Glutes, Quads, Calves
Day 6 REST
Day 7 REST

PUSH DAY

SHOULDERS
- Military Press 4 X 6-8
- Lateral Raises 4 X 8
- Plate Raises 3 X 12
- Shrugs 5 X 10

CHEST
- Incline Dumbbell Press 4 X 8-10
- Machine Press 3 X 10-12
- Dumbbell Flys 4 X 8

CHEST/TRICEPS
- Dips 3 X 10-12

TRICEPS
- Overhead Extensions 4 X 8
- Tricep Kickbacks 3 X 10-12 (each arm)

PULL DAY

BACK
- Bodyweight Pull Up 4 X 6-8
- Bent Over Rows 4 X 6-8
- Close Grip Pull Down 3 X 12
- Straight Arm Pull Downs 3 X 12

BICEPS
- EZ Bar Curls 4 X 8
- Cable Curls (across body): 3 x 12 (each arm)

LEG DAY

Squats 4 X 8

Machine Press (Single Leg) 3 x 10 each leg

Leg Extensions 4 X 8-10

Machine Curls 3 X 12

Machine Calf Raises 5 X 10

Walking Lunges with Dumbbells 3 X 12 steps

[FitMediaChannel]

4 Day Split Sets and Reps - Mike Thurston (please like)

DAY 1 - CHEST & SHOULDERS
DAY 2 - REST
DAY 3 - BACK
DAY 4 - REST
DAY 5 - ARMS & ABS
DAY 6 - LEGS
DAY 7 - REST

CHEST and SHOULDERS

CHEST
- Flat Bench Press 4 x 8-10

SHOULDERS SUPERSET
- Lateral Raises 4 x 10
- Plate Front Raise 4 x 10

CHEST SUPERSET
- Cable Press 4 x 10
- Cable Fly 4 x 10

SHOULDERS
- Alternating DB Press 4 x 10 each side

CHEST SUPERSET
- Close Grip DB Press 4 x 10 (failure on final set)
- Push Ups 4 x 10 (failure on final set)

SHOULDERS
- Cable Raise 4 x 15 (dropset final set)

BACK

Bodyweight Pull Up 3/4 sets

Barbell Row on Incline Bench 4 x 8

Superset
- T Bar Row 4 x 10
- Lying DB Pullback 4 x 10

Alternating Cable Pull 4 x 10 each side

Rack Pull with Shrug 4 x 10

Seated Cable Row 4 x 10

ARMS & ABS

BICEPS SUPERSET
- Bodyweight Pull Up 3 x 10
- Seated Dumbbell Curl 3 x 10

TRICEPS SUPERSET
- EZ Bar Extensions 3 x 10
- Close Grip Press 3 x 10

BICEPS SUPERSET
- EZ Bar Reverse Curl 3 x 10
- Spider Curls 3 x 10

TRICEPS SUPERSET
- Dips 3 x 10
- Rope Extensions 3 x 10

ABS
Hanging Crunches - 4 x 10
V Sit Crunches - 4 x 10

CORE
HIIT Battle Ropes 10 mins, 45 sec working, 15 sec rest

LEGS

Front Squats 3 x 10

Bulgarian Split Squat 3 x 12 each leg

Lying Leg Curl 3 x 10

SUPERSET
- Stiff Leg Deadlift 3 x 10
- Step Ups 3 x 10

Dumbbell Squats 4 x 10 (to failure on final set)

Walking Lunges 3 x 12 steps

Calf Raises 30 reps (with hold every 10 reps)

[FitMediaChannel]

5 Day Split Sets and Reps - Justin St Paul (please like)

Day 1 - BACK & BICEPS
Day 2 - LEGS
Day 3 - SHOULDERS
Day 4 - REST
Day 5 - LEGS
Day 6 - CHEST & TRICEPS
Day 7 - REST


BACK

- Weighted Pull Ups 4 x 6

Superset
- Bent Over Row 3 x 8
- Incline Bench DB Row 3 x 10

- Wide Grip Pull Downs 4 sets x 20, 16, 12, 8 dropping weight

- Rope Pull Overs 3 x 10

- Seated Row 3 x 10-12

Superset
- Rack Pull 4 x 8
- Trap Raise 4 x 8

BICEPS
- Concentration Curl 4 x 10

- Zottman Curl 4 x 10


LEGS 1

Squats 4 x 6-8

Leg Press 4 x 20

Superset
- Leg Extensions 4 x 8-10
- Lying Leg Curl 4 x 8-10

Superset
- Good Mornings 3 x 8-10
- Reverse Lunges 3 x 8-10

Superset
- Stiff Leg Deadlift 4 x 8-10
- Glute Hamstring Raise 4 x 8-10

Front Squat 3 x 16


SHOULDERS

Dumbbell Press 4 sets - adding weight, 20, 18, 12, 8 reps

Lateral Raises
- partial reps heavy 4 x 8
- full reps lower weight 4 x 8

Superset
- Incline Front Raise 3 x 8
- Face Down Front Raise 3 x 8

Superest
- Face Pulls 3 x 6
- Lying Rear Delt Fly 3 x 12

Single Arm Cable Raise 3 x 8


ADDED LEG DAY

Front Squats (elevated heels) 5 x 8

Leg Press (feet high & wide) 4 x 8

Superset
- Hack Squats 4 x 10
- Sissy Squats 4 x 10

Superset
- Leg Extensions 4 x 10
- Trap Bar Deadlift 4 x 20

Superset
- Lying Leg Curl 4 x 8
- Bulgarian Split Squat 4 x 8


CHEST + TRICEPS

Incline Dumbbell Press 4 x 10-12

Superset
- Cable Flys 3 x 16
- Tricep Push Downs 3 x 16

Superset
- Dumbbell Pull Overs 3 x 10
- Lying DB Extensions 3 x 10

Dips 3 x 10

Superset
- Pec Dec Fly 3 x 16
- Rope Extensions 3 x 10

Machine Press 3 x 10-12

[ElvisAustin]

I am 67 years old . Will try to follow your regiment. Alternate every other week with a two or three days rest.
Thank You for your detailed exercise routine.

[blackm]

So far, best workout split video I've found on youtube

[seymourlove]

You guys are awesome for taking time to create this workout

[stevetiurensen]

I am 67 years old . Will try to follow your regiment. Alternate every other week with a two or three days rest.
Thank You for your detailed exercise routine.

[fawadkhalil]

I do:
back + chest, Shoulders, Legs, rest, Biceps + Triceps, Cardio, rest.

[jeremiabm]

5:05 Senin
6:30 Rabu
7:27 Jumat
9:16 Sabtu

[marvellousmeki]

I have been working my whole life, but doing home workouts so i joined gym ayear ago. i was always not so sure what to do in the gym and this is like the ultimate guide for me

[edtoken]

My man Dustin Poirier dropping an effective workout plan. Thanks Bro.

[rufust.firefly]

Fullbody 2 - 3 times per week, 20 - 30 minutes each (if over 40, a dad, natural and interested in maintaining the achieved and combining strength with cardio).

[bunmeng]

The volume per session is insane with the superset

[Moss_pitt]

Looks intense. I'm about to try the 5-day split. Clocking in at 165 at 6% body fat. I'm a hard gainer. I'll build quick the first 3 months then seem to plateau at 175. Just cannot seem to eat enough. I'm gonna try this for 8 weeks till the end of Jan and see if it helps

[Roddriley]

Not bad. I'm using a 4 day split with my Bro
Day 1: chest back and Biceps
Day 2: legs hamstring shoulders and triceps. The day after s restday then we start again

[Ccubed]

All are great and switching up each routine every few months or so will do your body great!

[aceofspades]

I'm a gym noobie and I'm wondering why the 3 day split does include abs. I'm following this routine and incorporated some abs workout in the leg day. Not sure if this is optimal. Great video!!!

[MarioMartinez-iijz]

Great information on ALL types of routines!! I am old school and do the 5 day split. But, the other Splits seem super effective

[ambujkn]

Very nice experience watching your vlog. Really loved it. Keep making more, 👍

[sandeeptiwari]

I do 6 days week .
Legs and shoulders on first day.
Back biceps 2 nd day.
Chest triceps on 3rd .

And than repeat the same .