Bodybuilding routines are a fun way to challenge your willpower and your fortitude.
This 3 day split will give you a run for the money and is great to run after you have run a long powerlifting workout.
So lets sit back and take a look at this routine and get some nutrition, supplementation, and cardio tips along the way.
Looking to do this in your home gym? I’ll make sure to add an Equipment Needed section just for you.
So lets get on with the article…
You can beat your muscles down in the gym but the only way to recover (build) muscle is to fuel your body with quality food.
I try to stick to an 80/20 rule when I look at nutrition. This means that 80% of my meals are prepared by me and I make sure to get the best quality food that I can.
No, this doesn’t mean you have to get natural grass-fed free roaming cows who get massages every day and free range chickens who get to walk the beaches to benefit from eating whole foods.
Learn to Cook
Cooking isn’t as hard as you may think. I never was allowed in the kitchen as a child so trust me when I say anyone can do this with some patience. The trick is learning technique and then going after the complex meals.
Don’t get me wrong, I don’t know how to cook 5 course gourmet meals, but I have no problem eating enough varieties of a protein and vegetable to keep me happy. I made a pretty good meatloaf and lasagna once.
Long story short here is the sooner you learn to cook, the sooner you will notice changes in your performance and physique.
Note: If you cannot get good foods into your mouth, this section is irrelevant. You really can’t out train and out supplement a crap diet.
MTS Nutrition Clash
I personally like apple mango, but all flavors are good.
This is a great blend without too many stimulants.
MTS Machine Whey Protein: 5lbs
This is in my opinion the best tasting protein on the market. Period.
Great blend with no secrets, no amino spiking, and it is some of the best in the industry.
So far I’ve had Red Velvet and Cookies and Cream. Both are A+.
MTS Nutrition Machine Fuel
Marc Lobliner has his sweetening on point with these supplements.
I’ve used mixed berry and grape and I love them both.
Optimum Nutrition Opti-Men
Once you get your diet on point, taking a multi-vitamin is important as a strength athlete.
Get the most of your gains and life with this multi-vitamin.
Cardio and Conditioning Tips
I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery.
If you are running low on time, a short 5-10 minute high intensity interval session at least twice per week will help with maximizing your progress.
Note: Some low intensity walking, hiking, bicycling, etc is helpful to improve your quality of life and recovery from your workouts.
Here is a sample schedule:
- Day 1: Workout A
- Day 2: OFF
- Day 3: Workout B
- Day 4: OFF
- Day 5: Workout C
- Day 6: OFF
- Day 7: OFF
Ideally have at least 1 day of rest in between your days, I would highly recommend running the schedule like this.
If you have a home gym or you are looking to build a home gym, here’s what this routine needs.
Exercises with a * need to be excluded if you do not have the equipment. It will be machine work that would be bonus to complete but does not need to be done.
- Barbell – From the Texas Power Bar to an economic but stronger-than-your-regular-gym bar, you gotta have one.
- A rack of dumbbells is the best to use but demands a large up-front cost.
- Adjustable dumbbells are cost-effective and can really help you build some serious muscle.
- Power Rack – It doesn’t matter if it’s a full rack or just squat stands, it’s needed.
- Adjustable Bench
- Weights – Bumper plates are nice to have to save your floor and regular weight plates are a necessity.
- Cable Cross Machine
- Leg Extension Machine
- Leg Curl Machine
- Wrist wraps – Definitely great for pressing.
- Knee sleeves/wraps – I’ve never trained with them using dumbbells but some good sleeves would help with knee safety.
- Straps – For when grip is gone, straps are great to hang onto the dumbbells or to do rows.
- Chalk – Why not?
3 Day Bodybuilding Routine Split
|Workout A – Chest, Tricep, Abs|
|Barbell Bench Press||5||8|
|Close Grip Bench Press||3||12|
|DB Incline Bench||3||8|
|Low Pulley Cable Cross Over*||4||12|
|Weighted Decline Sit Ups||3||20|
|Workout B – Back, Bicep, Calves|
|Bent Over Barbell Row||3||12|
|Lat Pull Downs / Pull Ups*||3||20|
|1 Arm Dumbbell Rows||3||8|
|Cross Body Hammer Curls||3||20|
|Standing Calf Raises||2||AMAP|
|Workout C – Shoulders, Legs, Abs|
|Bent Over Rear Delt Laterals||3||12|
|Turkish Get Ups||3||20|
- Lat Pull Downs / Pull Ups* – Dumbbell pullovers would be a good substitute.
- Leg Extensions* – Goblet squats would be a good substitute.
- AMAP – As Many As Possible
- ALAP – As Long As Possible
- Form is extremely important with this bodybuilding split.
- Strive for progression.