Workout 4: Intermediate, 3-day split

July 17th, 2008  |  Published in Workout ideas  |  5 Comments

This routine can be done every other day, or as a Monday-Wednesday-Friday split. Don’t do more than two days of this workout in a row. I prefer the Monday-Wednesday-Friday split, because it gives you two days to recover from deadlifting before you squat again. Rest about 90 seconds between sets (you might want a little longer between squat sets).

You’ll notice that although I note “triceps” and “biceps” there is no direct isolation work for these. In general, I feel they get enough work from the compound movements. However if you feel a need for additional isolation work, throw in a couple sets of close-grip pushups or presses on day 2, and a couple sets of biceps curls on day 3.

Technically, of course, deadlifting is also a leg exercise but I’ve filed it in this case under “pulling” exercises. If you wanted to limit the leg involvement, you could also change it to something like a shrug or hang clean pull.

Notation: Exercise sets x reps
For example: bench press 3 x 8 is 3 sets of 8 reps per set

day 1 – legs

  1. Squat
    3 sets x 6-10 reps
  2. Split squat or lunge
    3 x 8-10
  3. Stiff-legged deadlift
    3 x 8-10
  4. Calf raise
    3 x 6-10

day 2 – chest, shoulders, triceps (or “push”)

  1. Bench press or dumbbell press
    3 x 6-10
  2. Standing shoulder press or side press
    3 x 6-10
  3. Dips OR assisted dips (if you are able to do these)
    3 x 6-8
  4. Ab crunches or Swissball crunches
    3 x 8-10

day 3 – back, biceps (or “pull”)

  1. Deadlift 3 x 6-8
  2. Pullups OR lat pulldowns
    Do 3 sets of as many as you can do for pullups (if you can do more than 6-8 pullups at once, put a 5-lb plate between your knees and do them), 3 sets of 6-10 reps for lat pulldowns
  3. Dumbbell row 3 x 8-10
  4. Back hyperextension 3 x 8-10

Responses

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  1. Roberta says:

    February 20th, 2009at 12:53 pm(#)

    Thanks for the great info and write-ups…best women’s forum and realistic, well-rounded info on training!

    I can’t see the links for the exercises to get proper form instruction and while I know many of them, I would like to get guidance to make sure my form is ok. Where else can I get the info for each of the above exercises? Thanks

  2. Sandra says:

    May 12th, 2009at 7:21 am(#)

    Roberta, you can check out exrx.net (if you haven’t found it already)/

  3. Tia says:

    June 5th, 2009at 9:50 am(#)

    Thanks so much for these workout ideas and info, I’ve been looking for a woman’s weight training website for ages now -this is great.

  4. Erin says:

    July 20th, 2009at 8:51 am(#)

    Thanks for the workout ideas! I’m switching to this split from a 5×5 and have one question: Since you’re doing 3 sets, is that sets across or ramping up weight? Should I be doing 1-2 warm-up sets and then the 3 sets at my working weight?

  5. Mistress Krista says:

    July 23rd, 2009at 5:05 am(#)

    Erin, you can play with it a bit. 1-2 warmup sets are always a good idea. You can experiment with ramping up to the heaviest set on the last round, or you can keep the weight constant throughout. Some exercises, esp. those that are more technically complex (e.g. squats) seem to benefit from increasing weight from set to set. It seems to prime the body neurologically better — you “groove” the movement better. The major exception to that is pullups, which seem to start strong and degrade rapidly.

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