Moving from a 4 day split to a 3 day split

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Finding myself tied up more after work than what I used to be so considering a good 3 day split which I know I can stick to rather than having to miss the odd workout on a 4 day split.

My current workout:


Monday - Legs / Abs

Leg Press
Leg Extensions
Calf Raises
DB Lunges
Weighted Crunch
Russian Twist

Tuesday - Shoulders / Core

Military Press 4x8
Arnold Press 3x10
Lateral DB Raise 2x10
Lying Rear Delt Raise 3x12
Seated Barbell Press 3x20
Front BB Raise 4x6
DB Shrugs 4x15
Hanging Leg Raise

Thursday - Chest / Triceps

Incline DB Press 5x10
Bench Press 3x8
Incline Bench Press 3x6
Incline Flys 2x10
Cable Pushdowns 5x10
Dips 2x6
Skullcrushers 2x10
Kickbacks 3x10

Friday - Back / Biceps

Deadlifts 4x8
Lat Pulldowns
Seated Rows 3x10
Seated Upper Back Rows 3x10
Chin Ups 4x8
DB Seated Curls 3x8
Hammer Curls 3x8


And my new proposed 3 day split:


Day 1 – Chest & Biceps

Bench Press 4x10
Incline Dumbbell Press 4x10
Dumbbell Flies 3x12
EZ Bar Curls 3x10
Concentration Curls 3x10
Reverse Barbell Curls 3x12

Day 2 – Legs & Shoulders

Leg Press 4x10
Leg Extensions 4x10
Dumbbell Lunges 3x10
Standing Calf Raise 3x10
Military Press 3x10
Arnold Press 3x10
Lateral DB Raise 2x10
Lying Rear Delt Raise 3x12
DB Shrugs 3x15

Day 3 – Back & Triceps

Deadlifts 4x10
Lat Pulldowns 3x10
Seated Rows 3x10
Wide Grip Pullups 3x8
Cable Pushdowns 5x10
Dips 2x6
Kickbacks 3x10

How does that look?

[badly_dubbed]

keep it simple.

something like..

SS (with weighted dips and chins added)

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlifts
3x5 Weighted dips

Workout B
3x5 Squat
3x5 Overhead Press
3x5 Power cleans
3x5 Weighted Chins

or a push/pull/legs rotuine

Day One - Pull
Deads
Pendlay Rows
Weighted Chins

Day Two - Push
Bench
Overhead/Millitary Press
Weighted Dips

Day 3 - Legs
Squats
Leg Press
Calf Raises

[redtop]

I find squats near enough impossible due to an injury years ago, was planning on substituting it with leg press / dumbbell lunges?

Doesn't seem much volume in the above?

What are your thoughts on this?

3 Day Hardcore Program | Muscle & Strength

PS it's worth noting that I used to do a full body workout 3 times a week and noticed some good strength gains but found that other parts started lacking - eg my bench press went up by about 15% but losing the isolation exercises meant that my arms lost some size.....

[badly_dubbed]

you dont need volume when you have intensity!

low volume, high intensity - i.e go heavy

works well for me

leg press i suppose is ok....but nothing beats squatting hard.