I was asked in response to the sample 5-day Max-OT routine if I could list a 3 day variation.
The principles remain the same the only difference each workout will be longer because you are forced to work more body parts each workout. For that reason I prefer to train over a 5 day period to keep the workouts shorter but if your schedule doesn't allow you to workout 5 days you can still achieve results with 3 days a week.
Day 1 – Chest, Shoulders & Triceps
Flat Bench Press….3 sets 4-6 reps
Incline Bench Press….3 sets 4-6 reps
Dumbbell Presses….3 sets 4-6 reps
Side Lateral Raises….2 sets 4-6 reps
Tricep Cable Pushdowns….2 sets 4-6 reps
Dumbbell Overhead Extensions….2 sets 4-6 reps
Day 2 – Back, Biceps & Abs
Deadlifts….3 sets 4-6 reps
Lat Pulldowns….3 sets 4-6 reps
Bicep Barbell Curls….2 sets 4-6 reps
Dumbbell Curls….2 sets 4-6 reps
Ab Rope Crunches….3 sets 8-12 reps
Swiss Ball Crunches….2 sets 8-12 reps
Day 3 – Legs & Calves
Squats….3 sets 4-6 reps
Leg Press….2 sets 4-6 reps
Stiff Leg Deadlifts…2 sets 4-6 reps
Seated Calf Raises…. 2 sets 6-8 reps
Calf Raises On Leg Press….2 sets 6-8 reps
Believe. Achieve.
www.jeffwillet.com
Hi Jeff,
ReplyDeleteI've often wondered why we would want to train triceps after chest/shoulder training. I realize that this is a 3-day workout schedule so it's probably hard to avoid it, but with a 5-day schedule it can easily be avoided. I was just asking because I'm always able to lift heavier weight with my triceps if I haven't been working my chest first (when I train biceps and triceps together for example). They just seem to be a little tired after the chest workout. Doesn't that mean less overload?
With kind regards,
Ellert
Good question.
ReplyDeleteThere are a couple ways to look at this - more overload vs. more recovery.
There is always going to be overlap of secondary muscles involved no matter how you break up your training week.
If you group triceps on a different day than chest day you will likely be stronger and able to handle more weight. The only draw back is this is yet another day during the week that triceps are being worked when you consider the amount of work they get on chest and shoulder day.
So in that sense you may be stronger but you have less recovery time.
I think this is examining things too much. I think it makes sense to work triceps on chest day and I also think it can make sense to work them on different days. I've done it both ways.
More important is that you follow the Max-OT principles, train with intensity and follow great nutrition.
I think the pluses and minuses pretty much cancel each other out so choose to group them how you feel most productive.
HI Jeff,
ReplyDeletei have been working on a similar type of training split the past few weeks, one day on one day off 3 day a week split. I keep feeling that i overtrained.
Usually after the first session of the week things kinda go well, but when it comes to the second session, i keep finding myself overtraining, and that screw up the gains i have got on back day. i am sure i am not overcomplicating it, as i am doing pretty much the same exercises here that you have listed out with the same amout of rep range. What's your take on this?
Vincent - Every body part trained one time per week with the Max-OT principles. The rest is all about nutrition to maximize recovery. The Max-OT principles by there very nature guard against over training.
ReplyDeleteShanx - I perered most of my meals through supplementation for convenience, quality, nutrient density and ease of measuring. I think it is perfectly healthy as long as you make sure to get fiber through vegetables. That being said a person can have more food meals if they choose as long as the nutrient totals mesh at the end of the day.
Thanks Jeff for the 3 day split workout, just what I as looking for!
ReplyDeletehi jeff
ReplyDeleteabout the three days workout i am in the university and i can workout only (sunday,monday,tuesday) so if it's ok what can i do in the rest of the week to maintain the muscle and if it's not what should i do
plz help me
Thanks alot...
I think 3 days of Max-OT training per week can be very effective. One main key is making sure your nutrition is great all week long, including your non training days.
ReplyDeleteso, to see great results i have to stay on the same training workout schedule or should i change it? because i saw steuart trained different workouts in the decumentary.
ReplyDeleteand two workouts per muscle for the whole week is it enough?
Thank you.
Actually you want to train each body part only once per week.
ReplyDeleteYou can follow the same arrangement for 8-10 weeks and then you can change after your off week if you want.
Check out this entry where I address variety.
http://jeffwillet.blogspot.com/2010/03/overload-is-more-important-than-variety.html
I want to keep my workouts short and effective, is it okey to skip forearm training like in this 3-day schedule? And also, is it ok to skip traps training if you do deadlifts?
ReplyDeleteI think my traps get really good workout from 3 sets of deadlifts, plus that i hate shrugs.
Yes, I think it is OK because forearms get a lot of work on many of the exercises and I agree traps get plenty of work doing deadlifts.
ReplyDeletehi jeff!
ReplyDeletedo you recommend including activation exercises?
such as doing heavy rack pulls before deadlifts?
I think as long as you do the Max-OT warm-up protocal you are fine.
ReplyDeleteI'm currently doing Max OT 5 days and I'm not seeing major gains yet but the muscle is getting harder. What I would like to do is to be able to do cardio to burn a little fat off but don't want to comprise muscle gain. What would you recommend? I'm 5'6 and 158 so not much fat there except midsection. Thanks.
ReplyDeleteI recommend you continue to execute the Max-OT principles and place high emphasis on your nutrition. Adding Max-OT cardio is a good idea to help with fat loss.
ReplyDeleteHi Jeff i training the 3 day max ot,I have a question: after the firts 4 weeks i have to stay on the same exercises or need to change whit others.I see in the 5 days training the exercises changes every month.Thanks for your help.
ReplyDeleteI recommend using the same exercises for the entire 8-10 week training cycle. After you take your scheduled week off you can try a different Max-OT arrangement if you prefer.
ReplyDelete