Finding Your Perfect Weight Training Split Part 2: The 3-Day Tribal Chief – A Balanced Approach
Feeling a bit more ambitious? The 3-day split is your ticket to fitness nirvana! This plan offers the perfect blend of volume and recovery, allowing you to hit all major muscle groups without feeling like you’re chained to the squat rack.
Typical Structure:
- Day 1: Lower Body
- Day 2: Upper Body
- Day 3: Full Body
Key Lifts:
- Lower Body: Squat, Good Mornings, Lunges, Hamstring curls
- Upper Body: Bench Press, Pull-Ups, Rows, Pull-Downs
- Full Body: Trap Bar Deadlift, Shoulder Press, Leg Extensions & Arms
This split allows you to vary your focus each session while still keeping your weekly commitment manageable. And remember: We love frequency so hitting each muscle group twice a week is key… so yes that does mean leg day is coming twice a week every week!
Diminishing Returns Insight: You might think, “If I lift heavier every session, I’ll be a superhero in no time!” But beware—the body adapts. Progress comes from smart training, not from haphazardly piling on the weights. Quality over quantity, folks. This applies to training to failure on every movement. Pick one movement to go heavy on and pick 1 movement where you get a bit nasty and rep it out!
