As soon as a basis of mass and strength has been built up on the basis of simple full-body plans and 2-part splits, the 3-part split training plan can be started. However, it cannot be predicted when a person will be ready for this step. However, experience has shown that it can be assumed that a large number of people who train often switch to the 3-split training plan much too early. Due to the detailed design of the training and a significantly higher volume, the 3-split training plan does not pursue the goal of making significant progress in building mass and strength. Rather, this training plan is about improving currently existing weak points and completing the structure of the body.
The 3-way split is very popular because of this, as all parts of the body can be exposed to training in the best possible way throughout the week. This training plan also allows the incorporation of recovery phases at regular intervals. These are critical to maximum success. On this basis, all small and large muscle groups are well trained once within three days. The intensified training increases the muscle stimulation of the individual muscle groups, which stimulates the growth of the muscle cells.
Things to note before switching to the 3-part split training plan
It is important to know that this 3-way split training method is only suitable for advanced users. Very often newcomers tend to overtrain their muscles. This leads to a blockage of muscle growth, which in turn slows down the regeneration processes. The 3-part split training plan is therefore only recommended for athletes who have been training at regular intervals for at least six months.
Before switching to the 3-way split, it is essential that sufficient strength and mass has been built up. Only then can the subsequent fine-tuning with the 3-split training plan produce the desired and effective effect. The structure of such a training plan is mainly dependent on how the training person has developed further in the course of the previous training.
Before setting up a 3-split training plan, it is therefore very important to observe your body closely. More attention should be paid to sore spots in the near future. This means that these areas of the body may need more exercise. At the beginning of training, we recommend paying more attention to these parts of the body or inserting an extra training session here.
Dependence on the intensity of the 3-split training plan
The intensity as well as the volume of the 3-part split training plan always depend on the frequency or the repetitions of the training for a specific muscle group. By and large they are used for the muscles and muscle groups in the area
10 sets as well as for smaller muscles and muscle groups such as
about 6 sets of two to three exercises. The training takes place up to the highest repetition rate. A failure of the muscles and subsequent intensive repetitions can be used in addition at irregular intervals. However, it is very important that there is no regularity here.
Example of a 3-part split training plan
There are countless 3 split training plans in different combinations. Every training plan has advantages and disadvantages. It is advisable to start with a conventional 3-part split training plan and adapt it to individual needs over the course of time.
If the following basic rules are observed, nothing stands in the way of successful training:
- Always warm up before training.
- Three muscle groups are always trained per unit.
- Large muscle groups are trained at the beginning of the workout.
- Keeping a short but intense and difficult training session.
- Do not exceed the training duration of 70 to 80 minutes.
- Always make sure to have a day of no exercise for recovery.
|Monday||KH Curls incline bench||biceps||4||8 to 10|
|LH Curls||biceps||4||8 to 10|
|KH Flys||chest||4||8 to 10|
|KH incline bench press||chest||4||8 to 10|
|LH bench press||chest||4||8 to 10|
|Wednesday||Hanging leg raises||belly||4||10|
|Dips including weights||Trizeps||4||8 to 10|
|Forehead press||Trizeps||4||8 to 10|
|KH deadlift||move||4||8 to 10|
|Pull-ups||move||4||8 to 10|
|LH row bent forward||move||4||8 to 10|
|Rowing on the cable train||move||4||8 to 10|
|Friday||Leg raises, hanging||belly||3||10|
|Crunches including weight||belly||3||10|
|Bend legs||legs||4||8 to 10|
|Straighten your legs||legs||4||8 to 10|
|Squats||legs||4||8 to 10|
|KH shoulder press||Shoulders||4||8 to 10|
|KH lateral raise||Shoulders||4||8 to 10|
|KH lateral raise, bent forward||Shoulders||4||8 to 10|
|Rowing rod, standing||Trapezoid||4||10|